|IN THIS ISSUE
How are all of you? Have you had a great couple of weeks? I've been working on our new iPhone/iPod App, Dotti's Food Score, which is finally on iTunes to buy. Don't forget to pick up your copy today while it's on sale! We are very proud of it, and hope you will like it too. We will be continuing to update and improve on it as the days go by.
We just finished a wonderful visit from our good friend, Vikki (Purplenorsemen on the boards). It was great to see her again. She hails from Calgary, Canada and drove the 8½ hours each way.
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 of yours.
By Al Coon
Wham! There it is, pouring through your mind, and down through your body, you want it, and you want it bad!
No point in fooling yourself—you have to have it—and there is no use pretending that you can say no this time. It is going to happen, and you don't even care about consequences. Let tomorrow take care of itself, today, and I mean right now, you are going to have it—you're going to do it first and ask questions later.
What on earth can you do at a time like this?
Declare an Emergency!
There is no time for tap dancing around this, or for pretending that you are okay, and you will just wing it, and everything will be fine. This is an emergency! It cries out for your full attention, and it demands it right now!
When a power urge like this comes along, it will not be easily handled. You will have to focus your mind, and take strong action to counter it. Not only that, but you must do it right now.
Guess What? You Can Do It!
The first action that is required doesn't need you to move a muscle to do. It is something much harder than that! Your first step to successfully overcoming this urge at this Critical Moment is to believe that you will move past this overwhelming urge and get through it, without succumbing to the temptation that seems so incredibly powerful at this moment.
You need to believe you can beat this urge, because that opens the door to your mind, allowing it to do what must be done. If you think you are already lost, you will never let your mind out to do battle the way it is capable of doing. You have locked up your champion, and refused to let him fight. Instead you simply and quickly give up and submit to failure.
There is an old chess adage that says, "No game was ever won by resigning." Giving up is losing without trying to win. You are not going to do that—not this time! This time you are going to do battle, and you are going to win. YOU ARE GOING TO WIN!
By believing in your ability to succeed, you open up the door to success! You will be surprised at how well you can do, even at a time when failure seemed like it was a sure thing. By believing you will win, you will allow yourself to act accordingly, and to do all the things you need to do to create your victory.
You Want This, Right?
Of course you do! You want to succeed. You don't want to fail. Sometimes, we forget whose side we are on, when Critical Moments hit us unexpectedly. Part of us wants us to fail! It is better to get the cards out there on the table, so we can look at them.
Giving in to temptation has a momentary reward. It makes you feel good, and sometimes, really good. No use lying to ourselves. But the sweet taste of joy turns bitter on our tongues once the passion of temptation is past. We are left to wonder where we went wrong, and why is it that we can never stay on course? Why?
Our long range self, the one who sees what the results of our actions will be, and have been, knows that giving in to these terrible urges is destructive, and not at all worth the momentary thrill we will receive. The downside is way bigger than the upside, and it hangs around a lot longer!
Since you know you want this, and you believe you can do it, never, ever, tell yourself that it is okay to give in. It is not OK! Never give yourself permission up front to fail. Don't do it. Giving permission to fail is giving up, and guaranteeing failure. You are going to fight to win, not give up.
But…I Can't Be Perfect!
You don't have to be perfect! But you have to have your priorities right. Keep the horse in front of the cart, and you will be okay.
A good rule of life is to be brutally severe in refusing to give yourself permission to fail before you fight your battle, and clear to the end of it. This gives you power, and determination to fight to the bitter end, and wrest victory from the clutches of defeat. It is not okay to fail, and you will not say that it is okay.
Part two of this story is different. Once you have fought the fight, and if you came up short and lost, then is the time for pouring out the forgiveness. Pour it out copiously, and without end. You are not worthless, or even worth less, because you fail. You are human, and we all fail.
Bundle up all of your guilt, and I mean all of it, and take it out to the trash can, and dump it for good. Never waste time beating yourself up over failure. It will make you unhappy, and it will make you more likely to fail in the future.
You need to be strong before the battle, and during the battle, in order to win. This is necessary. But you need to be understanding and as forgiving as the most soft-hearted mother ever was, after the fact.
The present and the future are all that you can control. There is where your energy should be focused. There is nothing, absolutely nothing, that you can do about what has happened in the past. Forget it; it's gone! But the present and the future are still yours to command.
So, remember, make the distinction very clear in your mind. When you are faced with a Critical Moment, and an urge to be destructive is powering into your mind, there should be no thought of forgiveness for failure, or permission to fail. You will stand up and fight, and give no thought to failure. Face the challenge squarely, and react to this emergency, as it requires.
If things go badly, you will regroup, and get back on track without wasting time on guilt. Quickly stand up, dust yourself off, and get moving again.
Degrees of Failure
If you find that you have failed, STOP! Immediately, as soon as you possibly can. You are okay. You are forgiven, and you can move on. And you can move on right now, even while still in the middle of the mess!
If you have half of a large container of ice cream sitting in front of you, with a spoon clutched in your hand, it doesn't mean that you have to finish what you started. There is a big difference between eating a half of a half-gallon of ice cream and eating the whole thing. By stopping, you have cut the damage in half right now. That is a success, right now as you are in the middle of a failure.
Never use a goof as an excuse to continue goofing. Stop, reset your course, and return to losing weight. Never finish off something you started just because you feel guilty about starting it. Half of a bag of chips, not eaten, is very important! Half of a cake is worth leaving, even if you ate the other half already.
Stopping in the middle of a failure is creating half of a success out of what could have been a full failure. Take what you can get, pat yourself on the back for doing the right thing, and move on.
What Do I do?
So, let's move back to the top. What can you do when a Critical Moment hits you right between the eyes? The urge is climbing all over you, and you know that you are going to fail. How can you not fail? What should you do?
After you have realized that you are in an emergency, and you reaffirmed to yourself that you can and will succeed in fighting through this, you start by saying, "No!" to your inner voice.
It may seem crazy, talking to yourself this way, but it isn't crazy at all. It is foolish to let your inner voice have the last word. You may be surprised to find out that it is not your friend! (See The Enemy Within for more on this.)
Telling yourself that you are not going to give in to this urge, will restructure the way you view the problem. Suddenly, you have become an active participant, and the one with the most power to wield on the subject. You have told yourself that you are not going to give in this time. You create a self-fulfilling prophecy by doing this. You have determined that you will not fail this time.
Next, you will move away from the urge. Was it brought on by a smell or sight? If so, move away from it. Walking past food stands in carnivals, or malls, can often hit you with smells that seem overpowering. Seeing foods that seem to be irresistible can trigger urges. Walking away from those foods and smells can help push this urge away, as your mind moves on to something else.
If it was a picture or a conversation that triggered the urge, move on to something else. Don't dwell on it. Remember, you have the right to protect yourself by moving away. You can change the subject of a conversation, or simply walk away from it, if you feel that will help. Do whatever you need to do, in order to defeat this urge.
Finally, direct your mind elsewhere. This is an incredibly powerful weapon! Find something else to think about. And don't just give up if it doesn't work right away. Keep trying until it does work! To help redirect your mind, change what you are doing; move to something else that will distract your mind from the Critical Moment. Also if you move to doing something where you can't eat while you are doing it, you have put the urge at a big disadvantage!
Get into it! Go after it! Don't quit trying until you win.
At the time it hits, you can't tell it, but urges don't last forever. Even the strongest urge will pass in time. The sooner you get your mind busy on something else, the sooner the urge will pass.
Urges are generally psychological in origin. That does not make them any less powerful! However, it does mean that you can use psychological weapons against them. That is why distracting your mind with something else can often kill an urge completely.
On the other hand, a physical thing that you can do to help is to drink lots of water. When your stomach is filled with water, it feels full, and you will be less tempted to eat something on top of that.
An Urge Requires Your Help
An urge to overeat can do nothing by itself. It requires your help to be able to trip you up. Like a train needs a track, an urge needs your mind to provide a path for it to run along. If you disrupt the path, just like breaking a rail on a railroad track, you will force the urge into wrecking itself, leaving you safe, sound, and successful.
Never let an urge hang around in your mind as a welcome guest. Every time you detect one in your mind go after it immediately. Attack it. Throw it out! Literally tell it to leave. Move your thoughts to something else quickly and as many times as you must.
After the urge has gone—take credit for it. You succeeded! Good for you!!! You took another step towards your goal. Yes!!!
Wishing you the very best,
Vitalicious® Vitamin-fortified, delicious, better-for-you baked goods
Vitalicious® VitaTops, VitaMuffins and VitaBrownies are delicious. They are healthy, taste great and
fit within any program you are using to attain your healthy
new lifestyle. ~ Dotti
Try Vitalicious® muffins today! They come in at 1 point on Weight Watchers and are the perfect snack.
Have You Heard?! Dotti's Food Score— is available!!!
Can you tell that I am excited? I have been getting emails for a long time asking me where my iPhone app is? Well, here it is: Dotti's Food Score—it's finished and available in the Apple App Store!
When you walk into a restaurant, but you didn't have a chance to check the menu out on Dotti's Weight Loss Zone first, it's okay! Dotti's Food Score let's you use the restaurant's Wi-Fi connection to quickly check for the latest info from DWLZ. Pretty cool huh?
Also, if you have restaurants that you know you will be going to, you can put them onto your Favorites list, and they will be downloaded to your iPhone, or iPod Touch and they will be right there all the time for quick access, even without a Wi-Fi connection. And when you do connect up to a Wi-Fi, your favorites list will automatically be synced with the latest updates.
Remember, all the nutritional info that is on the web page will now be available on your iPhone, and it will be updated right along with the web page as I add new restaurants, and update the data for the old ones.
Dotti's Food Score is "Dotti's to go" for your iPhone, or iPod Touch.
Don't miss out on the low special introductory price of just $2.99, as we are kicking off Dotti's Food Score!
Don't forget—Dotti's Food Score for the iPad has been submitted to Apple
and it should be available for purchase very soon!
Any Questions? Visit our Frequently Asked Questions page! < click >
One more thing, if you like
Dotti's Food Score, please let your friends know, and please give our app a good review at the iTunes store. Thanks!
Can you spot the 6 differences between two pictures of Dotti?
Click on the image here and test your skills of observation:
Did you find all 6 of the differences in last Dotti's Newsletter puzzle?
Dotti's Mt. Hood Puzzle
Just in case you missed any of the changes you can check your work here:
Dotti's Mt. Hood Puzzle Answer Key
Pesto Chicken Pizzas
If you like pizza, you'll like this very easy recipe ~
♦ 1 cup cooked chicken breast, cut up
♦ 2 tbsp refrigerated reduced-fat or regular basil pesto
♦ 4 whole wheat pita (pocket) breads, 6-inch
♦ 1/2 cup pizza sauce
♦ 1/4 cup chopped onion
♦ 1/4 cup chopped bell pepper, any color
♦ 1/4 cup shredded reduced-fat mozzarella cheese, 1 oz
♦ 2 tbsp shredded Parmesan cheese
Preheat oven to 400 degrees. In a medium bowl, mix chicken and pesto until blended.
Place pita breads in single layer on cookie sheet. Spread 2 tbsp pizza sauce on each pita. Divide the chicken mixture evenly among the pitas. Top with remaining ingredients.
Bake about 10 minutes or until the cheese is melted. Cut pizzas into wedges.
1 pizza - 85 calories, 3 g fat, 4 mg chol, 118 mg sodium, 11 g carbs, 1 g fiber,
2 g protein - *2
~~~Betty Crocker, The 300-Calorie Cookbook
Weight Loss is 90% Mental
Just like Matt Hoover
, I use Dr. Roberta's Enjoying Weight Loss Hypnosis CDs
as an important help on my lifelong Journey to a healthier me:
- Whenever I listen to these CDs—I have a good day on program.
- Whenever I have failed to do well on program, it has always been when I stopped listening regularly.
- They continue to be an irreplaceable part of my Journey back to goal!
The "Enjoying Weight Loss"
hypnosis CDs help me to be the
best I can be on Program. ~Dotti~
This is a great tool to
help you stay motivated,
focused, and positive.
Want to know more?
- There's lots of info on our Review Page—how this has worked for me.
- Don't want to pay all at once?—Just choose 3 equal installments!
What can you do to get your mind onboard with your weight loss desires?
—I honestly believe this is an answer to a dilemma that we all face.
How Active Are You?
What do you think your lifestyle says about your fitness level? Below is a short quiz to help give you an idea of where you fall on the fitness spectrum.
1. Do you engage in regularly scheduled exercise?
No (0 points) Yes (1 point)
2. If so, how long is each exercise session?
15 minutes (1 point) 30 minutes (2 points) 45 minutes (3 points)
An hour (4 points) More than an hour (5 points)
3. How many times a week?
1 (1 point) 2 (2 points) 3 (3 points) 4 (4 points) 5 (5 points)
6 (6 points) 7 (7 points)
4. Do you exert yourself physically during the course of normal activities at
work or around the house?
No (0 points) Yes (1 point)
Add up the numbers given after each choice
Your score: Your lifestyle:
0-3 points Sedentary
4-5 points Somewhat active
6-8 points Moderately active
9 or more points Very active
~~~K.I.S.S. Guide to Weight Loss by Barbara Ravage
Software You Can Use! — And Now Available Online!
is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own.
It is a wonderful program to track your progress on any weight loss
program you are using. You can read My Review of
the Weight Commander
or go straight to the source and check out
this great software by following this link to Weight
. He has many tips and ideas throughout his program,
which will help you to be successful on your Journey.
And for those who don't feel comfortable downloading software, or who cringe when Windows gives them another unnecessary warning about running perfectly safe software, Michael has created a wonderful online version of Weight
, where you can always access your information with privacy, with no worry about trying to transfer it from computer to computer when you switch. You can of course still get the software version (which continues to work very well, even on my Windows Vista computer
), but the online version of Weight
is a wonderful new option! You make the choice, but you win either way.
"Do you choose to simply know the path, or do you choose to walk it?"
More Portion Size Tips
- Tennis ball - about one half cup of ice cream
- Computer mouse - about the size of a small baked potato
- Compact disc - about the size of one serving of pancake or small waffle
- Thumb tip - about one teaspoon of peanut butter
- Six dice - a serving of cheese
- Checkbook - a serving of fish (approximately 3 oz.)
This was sent to me from someone who visits DWLZ. I enjoyed it so much I’m going to share it with you.
Ed was in trouble. He had forgotten his wedding anniversary and his wife was really angry. She told him, “Tomorrow morning, I expect to find a gift in the driveway that goes from 0 to 200 in 6 seconds, AND IT BETTER BE THERE!”
The next morning Ed got up early and left for work. When his wife woke up, she looked out the window and sure enough, there was a small gift-wrapped box in the middle of the driveway. Confused, she put on her robe and ran out to the driveway, and brought the box back into the house. She opened it and found a brand new bathroom scale.
Funeral services for Ed have been scheduled for Friday.
~~~Thanks for the laugh Carol!
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
Baja Bob's incredibly good tasting mixes are great with
or without alcohol, allowing people who are watching their weight, or those who
are forced to watch their sugar intake due to health reasons the
opportunity to enjoy the great taste of a cocktail.
Enjoy a cocktail and still stay on your Program
Nature Valley's Chewy Trail Mix Bars are very filling and delicious. They are great for a quick pick-me-up and something I would carry in my purse for an "emergency" food while out and about.
♦ Chewy Trail Mix Bars, Mixed Berry, 1 bar (Nature Valley)
[140 cal/3.5 g fat/1 g fiber/26 g carbs] *3
♦ Chewy Trail Mix Bars, Apple Cinnamon, 1 bar (Nature Valley)
[140 cal/4 g fat/1 g fiber/25 g carbs] *3
♦ Chewy Trail Mix Bars, Fruit & Nut, 1 bar (Nature Valley)
[140 cal/4 g fat/2 g fiber/25 g carbs] *3
♦ Wheat Thins, Reduced Fat, 16 crackers (Nabisco)
[130 cal/4 g fat/1 g fiber/21 g carbs] *3
♦ Cream Cheese, Light, 2 tbsp (Philadelphia)
[60 cal/4.5 g fat/0 g fiber/2 g carbs] *3
♦ Mozzarella Cheese, Shredded Reduced Fat 2 % milk, 1/4 cup (Kraft)
[70 cal/4 g fat/0 g fiber/1 g carbs] *3
Recipe for the Winning Difference
1 cup of enriched
1 cup of fortified Motivation
3 cups of undiluted Support
1 heaping cup of Program Knowledge at room temperature
A generous sprinkling of Hugs
Cream together Caring and Motivation. Add in Support and Program Knowledge. Knead gently and roll into desired shapes. Sprinkle with Hugs. Serves Millions!
Pizza Fit’n Free “America’s Fat Free Pizza”
To celebrate 20 years of
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!
Quotes to Lift Your Spirits
"Today is a new day. You will get out of it just what you put into it... If you have made mistakes, even serious mistakes, there is always another chance for you....for this thing that we call "failure" is not the falling down, but the staying down." ~~Mary Pickford
"Yesterday is not ours to recover, but tomorrow is ours to win or lose."
~~Lyndon B. Johnson
"I love the challenge of starting at zero every day and seeing how much I can accomplish." ~~Martha Stewart
Our Journey is not just about weight loss; it's about constantly learning new things...
Bibb lettuce got its name from Major John Bibb of Kentucky, who developed it in the 1850's.
A blind Benedictine monk was put in charge of vineyards at his monastery in 1664. The monk, Dom Perignon, couldn't see the grapes he grew, but he could taste - and he developed the drink we know today as champagne. Champagne got its name because the monastery was in the old province of Champagne in France. An elite brand of champagne was coined Dom Perignon, in honor of the industrious monk.
Northwest Airlines began as a mail carrier from Minneapolis to Chicago in 1926. Northwest is the name they chose despite the fact that the airline flew not in the northwest, but in the Midwest.
~~~Strange & Fascinating Facts About Famous Brands by Charles Reichblum, "Dr. Knowledge"
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 quality of your fuel determines the quality of your body."
Newsletter Sign Up
If this newsletter was forwarded to you, you can sign up for it yourself at:
Dotti's Weight Loss Zone
And please don't forget to come and visit DWLZ!
If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's [ http://www.dwlz.com ] is open 24 hours a day, every day.
Another visit is coming to a close ~ how fast the time goes when you are having a great time. Until our next visit, always keep in mind you are never alone on this Journey. We are all here with you, right beside you, rooting you on.
Take care until next time…
Copyright and Disclaimer
Copyright © DWLZ, Inc.—2010, all rights
reserved. This document may be reproduced freely as long as it is
always reproduced in its entirety, including this copyright message,
and the disclaimer below, and as long as it is always distributed
free of charge.
Disclaimer—This newsletter is not meant to be a substitute for any
professional advice, guidance, or counseling. We are not doctors. Any
information contained in this email reflects our
own opinions and experiences. It is not intended in any way to serve as
or take the place of medical advice from a physician.
possible, I calculate ALL my Points on my Offline Points Calculator in
the Half Points Mode, which rounds UP to the nearest Half Point. This
keeps my site consistent. All point values shown in BLACK are
calculated with the 10-gram fiber cap [Original 123 Success Points].
When there is a difference with the 4 gram fiber cap calculation, I
show the points value for that in RED
Note: Points® is a registered trademark of Weight Watchers
International, Inc. The Points® values displayed are not intended in any way to show an endorsement or sponsorship of any product or organization by Weight Watchers International, Inc.