IN THIS ISSUE
||Now is the
What a wonderful time of the year to enjoy each other's company and make some awesome new memories. We have about 6-8" of snow on the ground here in Spokane, and Al and I woke up and looked out at the thermometer this morning, and it was sitting right at 0°F (-17.8°C)—it is bitterly cold outside! However, the sun is shining and it's beautiful on the snow.
Today we will be talking about Thanksgiving and all the challenges that come with the holiday.
Okay, it's that time to 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.
Ruling the Feast
By Al Coon
When you sit down for Thanksgiving dinner do you have to go off program? When the food at your table looks like the Charles Dickens offering provided by the Spirit of Christmas Present, what can you do?
Heaped up on the floor, to form a kind of throne, were turkeys, geese, game, poultry, brawn, great joints of meat, sucking-pigs, long wreaths of sausages, mince-pies, plum-puddings, barrels of oysters, red-hot chestnuts, cherry-cheeked apples, juicy oranges, luscious pears, immense twelfth-cakes, and seething bowls of punch, that made the chamber dim with their delicious steam.
-A Christmas Carol
Despite how things appear at first, you have the means to not only face the feast but to remain in control and to actually show a good weight loss on the week you enjoy it.
The "Easy" Way Out
The common approach is to be "taken unawares." Of course we knew this was coming for months, even years in advance. So, to be taken unawares is a definitive example of living in denial. It is coming. You know it is coming. You cannot be taken by surprise.
Still, we manage to pull it off, showing up with no plan, except the plan to fail, and then bemoan the results right on past New Years Day, where we suddenly resolve to do better.
Think of the lies we tell ourselves in order to arrive unprepared:
- You can't plan to remain OP on Thanksgiving!
- I simply have to overeat and I can't help it.
- If I can't overeat I won't enjoy myself.
- Everyone always gains at Thanksgiving.
- No one really expects me to lose weight this week and when the scale goes up, everyone will understand!
- Everything around me is high in calories and I have no choice but to eat too many of them.
- I would offend the cook if I didn't eat lots of everything.
Our inner voice is very creative in talking us into doing destructive things. But is it being honest with you, or merely selling you a con?
You can enjoy your Thanksgiving Day dinner, still remain OP, and show a loss for the week.
Reality: A Price Will Be Paid
There is no way around it for people like you and me; there will be a price to pay for attending the feast. The wonderful and the terrible come together in a dance around you in a dazzling display of confusing emotions.
People you love, and perhaps even those you are merely related to, are laughing and talking around you. That atmosphere is filled with emotion and the smells of delicious food. The mix of emotions can be as troubling as the food, when joy, anger, happiness or hurt feelings can bubble up all around you as you sit down to a table heaped up with more calories than you should see in an entire week. Now what?
If you just coast along through a feast like this, and you do not meet the challenge head on, then you will gain weight, and it may take you months to undo the damage that you will do: for if you overeat at Thanksgiving, you will probably overeat at many other points along the holiday path before you. Sadly, the depression you feel at failing here, and seeing the scale jump up, will make failing far easier in the future weeks.
But, there is another way! Instead of paying the price by an increase on the scale and the sabotaging of your journey, you can instead invest your emotional currency into preplanning your success.
Success at the Feast
How can we go to a Thanksgiving Day feast and not go off track? Clearly it will present a serious challenge to anyone who has a problem with overeating. So, what can we do?
First off, give the feast its due. It is a major challenge and it must not be underestimated. And that means you must prepare for it
When you take a vacation, set up a wedding, or throw a party, do you just show up and hope it all works out okay? Such events always work out far better when they are planned—the better the planning, the better the chances of the event being a success.
The first thing to do when you are attending a calorie-laden, well-stocked feast is to curb your appetite. Think back to the last time you were feeling really full and someone asked you if you would like something really good to eat. What was your reaction? "No thanks, I couldn't eat another bite!"
That's the ticket home! When you are feeling full, food can't tempt you at all. So, you can put this problem to bed by making sure that your stomach is feeling full. This recipe is well started by adding water.
If you drink lots of water before the feast, and during the feast, you will have far less room left over, where you can put calories into that unreasonably demanding organ just at the bottom of your esophagus. It is a basic law of physics that two physical objects cannot occupy the same space at the same time. If your stomach is already full, it cannot take in any more food.
If you prefer, you can try the trick which I have used, eat something very low in calories before the feast. Once again, you will curb your appetite, because you will not be able to eat very much of the high calorie food.
Less is More
When you are at a feast, eat small portions. You can have anything you want, even that dessert you crave, if you eat just a bit.
You are not a monk living under vows, and you are not doing penance. We are overeaters, not sinners. Don't treat eating like it is evil; just treat it like it is dangerous, and deserving of respect, like you would with electricity. You have a right to enjoy your meal, but you have an obligation to do so safely.
Mary Poppins said, "Enough is as good as a feast." What a brilliant piece of wisdom that is.
Your taste buds are overwhelmed by any food's flavor after 3 bites. In other words, you have the "kick" that any food will give you once you have eaten 3 bites of it. If you eat more than 3 bites, you will add calories but little or no additional pleasure. Your mind tells you that you want more, but your body is not capable of enjoying it. So, tell your mind to back off and find something else to nibble on.
By having a little bit of many foods, you can truly enjoy the feast, while remaining under your limit for calories for the day. You can eat, enjoy your meal, and still lose weight!
Delight in Your Own Success
When you come home after a feast, and you have remained true to your program, celebrate your success! Pat yourself on the back and take your bows. You have done something very important and you should be very happy about it.
When you have faced up to a difficult challenge and you have come away as the victor rather than the victim, you need to gather all the positive feelings that you can, to help you ready yourself for the next challenge. Success breeds success, and you should cash in on that!
The next day, share the news with your most supportive friends. Don't waste this chance to build the positive feelings you have about your journey and your success. These victories are what help to make your New Year's resolution a continuation of success rather than rebuilding what you have just destroyed.
Average Your Good Grade
A final thing to remember: your body will average the calories you eat during the week. So, you can set your goals in your plan for Thanksgiving week to include a low day before and after Thanksgiving Day, and allow yourself more freedom to enjoy the feast on the big day. There is nothing wrong with this at all.
But if you want to be successful, it has to be done with control and planning. We naturally tend to underestimate what we are eating, and we cannot afford to coast along assuming we are okay. When we coast, we are never okay. We have to pay the price of paying attention, or we will pay the price of having the scale go up in unacceptable ways. So, don't guess. Make your plan specific and follow it closely. By eating small portions and keeping track as you eat, you will be successful!
And in January, you will thank yourself with a smile as you step down from off the scale.
To hit a target, you have to aim at it. Think success for the holidays, and you will achieve it!
Wishing you the very best,
P.S. While putting this article together for the newsletter, I found that it had grown into something too large to be included in its entirety. The full version includes tips on how to have success throughout the entire holiday season and is now available on the web page at:
~Reprinted from our November 05, 2007 newsletter
Don't forget to come and check on our progress at:
Dotti and Al's Weekly Journal
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.
If you are looking for some healthy snack ideas here are a few that might just be what you are looking for.
Banana, Berry & Buttermilk Popsicles ~ Puree 1-1/2 cups low-fat buttermilk, 1 banana, 1-1/2 cups fresh or frozen berries, and 1/4 cup honey or agave syrup in a blender until smooth. Pour mixture into Popsicle molds and freeze. Makes 10 pops ~ 75 calories each.
Perfect Hard-Boiled Egg ~ Cover eggs with cold water (1 inch). Bring water to boil and cover. Remove from heat and let stand 13 minutes. Drain and run under cold water. You can spice your egg up by cutting the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes. 1 large egg ~ 78 calories
Tropical Fruit Parfait ~ In a small jar, layer 1/2 cup fruit cut into 1/2 inch cubes (kiwis, mangos, and pineapples are nice) with 1/4 cup plain low-fat yogurt. Top with 1 tbsp toasted sliced almonds. Serves 1 ~ 100 calories.
~~~Whole Living, Body & Soul Magazine
DOTTI'S FOOD SCORE—NOT JUST FOR iPhone ANYMORE:
THE ANDROID APP IS HERE!!!
The happy comments have continued to pour in from iPhone/iPad/iPod Touch owners who are using
Dotti's Food Score
. (We want to thank those of you who have taken the time to give us high marks at the iPhone store!)
Now we brought this same helpful app to the phones of Android owners too!
Dotti's Food Score for the Android is at the Android store right now!
We congratulate the surprisingly large number of Zonies who hunted down the app before we even announced it to the public!
Eating out at a restaurant can be a real challenge, when you are striving to be on program! Now you can see what you are eating, before you eat it—all you have to do is check your phone and let Dotti's Food Score help you make the right choices.
With nearly 600 restaurants to choose from you will almost always find, your exact restaurant, or if not, one that is very similar to it, to give you help in making an estimate about menu items and their nutritional value.
NOTE: We will be updating our database to include BOTH Programs (the present one and the new one coming out next week). Please be patient with us as this is a huge undertaking.
Any Questions? Visit our Frequently Asked Questions page! < click >
Remember, if you have an Android, your wait is over!
Dotti's Food Score is now on sale at your Android app store!
Awesome waffles! Cook up some extra for the freezer. When you want one, just pop in the toaster and reheat on those busy mornings when you don't have time to cook. Nutmeg adds a warm, toasty flavor.
Makes 8 waffles
- 1-1/4 cup flour
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 1/2 tsp salt
- 1/2 tsp ground nutmeg
- 1/4 tsp baking soda
- 1 egg, slightly beaten
- 1 cup fat-free milk
- 1 tsp canola oil
- 1 tsp vanilla extract
- Butter and maple syrup, optional (I use I Can't Believe It's Not Butter spray and
the sugar-free syrup]
Combine the flour, baking powder, cinnamon, salt, nutmeg and baking soda in a small bowl. In a separate bowl, combine the egg, milk, oil and vanilla; stir into the dry ingredients until smooth.
Bake in a preheated waffle iron until brown. Serve with butter and syrup, if desired.
Per Serving, 2 waffles (without syrup and butter): 196 calories, 3g fat, 1g fiber, 34g carbs, 518mg sodium, 8g protein, 1g saturated fat *4
~~~Taste of Home Comfort Food Diet 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
- 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.
Do you know how much fiber is in some of your favorite foods? Below are just a few foods with their fiber content listed in grams.
♦ Oatmeal, 1 cup [3.98g]
♦ Whole wheat bread, 1 slice [2g]
♦ Whole wheat spaghetti, 1 cup [6.3g]
♦ Brown rice, 1 cup [3.5g]
♦ Barley, 1 cup [13.6g]
♦ Buckwheat, 1 cup [4.54g]
♦ Rye, 1/3 cup [8.22g]
♦ Corn, 1 cup [4.6g]
♦ Apple, 1 medium w/skin [5.0g]
♦ Banana, 1 medium [4.0g]
♦ Blueberries, 1 cup [3.92g]
♦ Orange, 1 large [4.42g]
♦ Pear, 1 large [5.02g]
♦ Prunes, 1/4 cup [3.02g]
♦ Strawberries, 1 cup [3.82g]
♦ Raspberries, 1 cup [8.36g]
25 grams of fiber is the recommended amount you need daily. Don't forget that many vegetables contain fiber, including cabbage, cauliflower and dark green leafy vegetables.
~~~Oxygen's Pick It, Kick It by Diane Hart
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.
Score One Against Hunger
Before accepting seconds of your favorite dish, rate how hungry you are on a scale of 1 (very hungry) to 7 (very full) and decline the offer if you score a 5 or above. (Try to stay between a 3 and 5 so you're not starving and not stuffed.)
Called "mindful eating," this Zen technique connects you to your body's satiety signals so you know when to say, "No thanks."
~~~Smart Solutions, Mind & Body By Editors of First Magazine
When I was a young turkey,
new to the coop,
My big brother Mike took me out on the stoop,
Then he sat me down,
and he spoke real slow,
And he told me there was something that I had to know;
His look and his tone I will always remember,
when he told me of the horrors of..... Black November;
"Come about August, now listen to me,
Each day you'll get six meals instead of just three,
"And soon you'll be thick, where once you were thin,
And you'll grow a big rubbery thing under your chin;
"And then one morning, when you're warm in
In'll burst the farmer's wife, and hack off your head;
"Then she'll pluck out all your feathers so you're bald 'n pink,
And scoop out all your insides and leave ya lyin' in the sink;
"And then comes the worst part!" he said not bluffing,
"She'll spread your cheeks and pack your rear with stuffing".
Well, the rest of his words were too grim to repeat,
I sat on the stoop like a winged piece of meat,
And decided on the spot that to avoid being cooked,
I'd have to lay low and remain overlooked;
I began a new diet of nuts and granola,
High-roughage salads, juice and diet cola;
And as they ate pastries, chocolates and crepes,
I stayed in my room doing Jane Fonda tapes;
I maintained my weight of two pounds and a half,
And tried not to notice when the bigger birds laughed;
But 'twas I who was laughing, under my breath,
As they chomped and they chewed, ever closer to death;
And sure enough when Black November rolled around,
I was the last turkey left in the entire compound;
So now I'm a pet in the farmer's wife's lap;
I haven't a worry! , so I eat and I nap;
She held me today, while sewing and humming,
And smiled at me and said: "Christmas is coming..."
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
You are going to love these two new breads I found at Costco, along with a new pizza crust. I absolutely loved all of these new foods and would highly recommend you trying them.
♦ Dave's Killer Bread, 21 whole grains, 1 slice [Costco]
[110 cal/1.5g fat/5g fiber/22g carbs/170mg sodium/6g protein/0g saturated fat] *1.5
♦ Wheat Montana Healthy Loaf, High Fiber Flax & Sunflower, 1 slice [Costco]
[90 cal/2g fat/5g fiber/18g carbs/160mg sodium/5g protein/0g saturated fat] *1.5
♦ Mama Mary's Gourmet Pizza Crust, 1/6th crust [Yoke's Health Store]
[120 cal/3.5g fat/0g fiber/19g carbs/135mg sodium/3g protein/0.5g saturated fat] *3
♦ LaPanzanella Croccantini, Original, 1 oz [Costco, most stores]
[110 cal/1.5g fat/0g fiber/22g carbs/160mg sodium/4g protein/0g saturated fat] *2.5
Acknowledge that you know
what to do
Believe that you have the
ability to do it
Courage to do what needs to
Deciding that today is the
Enjoying the journey
Forgiving yourself and moving
Going for your goal
Hearing the compliments
Inviting success into your
Journaling everything that
goes in your mouth
Keep coming to WW when you
feel like quitting
Loving yourself enough to
change your lifestyle
Making delicious meals
Not ever giving up on yourself
Offer to share your new knowledge
Patience with the journey...the
weight did not come on overnight
Quiet time for yourself
Remind yourself all of the
reasons you are doing this
Self-talk that is positive
Turning to solutions instead
of food for "problems"
Using all of your "tools"
Visiting other meetings during
the week if you need support
Wanting success with your
weight loss more than you want that "treat"
Xerox copies of your favorite
You alone can do this, but
you don't have to do it alone
Zero in on your goals and
move toward them one pound at a time
Thank you Roz!
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!
Now is the TIME...
to be curious
Knowledge won't find us, we must find it.
Every day is a chance to learn something new.
Cast your net wide,
open your mind to the excitement of learning.
Curiosity keeps us young at heart and mind.
When we stop learning, we stop living.
"I have no special talents. I am only passionately curious." ~Albert Einstein (1879-1955)
~~~Now Is The Time, 170 Ways to Seize the Moment by Patrick Lindsay
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.