Dotti's Newsletter Jan 21, 2011

IN THIS ISSUE


Welcome! Walk Your
Way to Goal
Chicken & Spinach
Tortellini Soup
Food Finds Adding Up
the Sodium
Protein Sources

Comic Relief Did  You
Know?
Motivation Pretzels DWLZ
Updates
Newsletter
(un)subscribe
Copyright and
Disclaimer

Welcome

          

Here it is February and it seems the cold weather, along with lots of snow, is not going away any time soon.  Burr.    

It's also that time of year where our taxes need to get done and the one time of the year I do not look forward to.  I hate paperwork, taxes, more paperwork - well, you get the picture.  Updating the restaurants is a nice reprieve from getting my paperwork together. 

I've not been feeling well for the last week or so.  I seem to have come down with some sort of cold, I think.  Stuffy nose, sore throat, headachy are some of the symptoms. I'm just 'foggy' enough to get confused easily. I'm hoping for relief from it SOON!

Okay, now that we are all here, let's get our tall glass of sparkling water and get settled in for a nice visit.   Hugs! Dotti



Don't forget about our New Year's Resolution Sale
for our iPhone, iPod, iPad, Android App!

New Years
Resolution Sale!


Mobile App

Thumbs Up! Dotti's Food Score  Thumbs Up!
We are updating all the restaurants on DWLZ & the App, to the new PointsPlus values, while continuing to provide the old Point values for all who use them.

Available for the Android, iPhone, iPad iPod Touch!  Thumbs Up!




Walk Your Way to Goal
    By Dotti

How many of us have said, "I don't have time to exercise" or "I hate exercising"?  I'll bet many of us at one time or another have said those exact words.  I know I have.  I have found that once I'm in the habit of exercising it is rather easy and enjoyable but once I get out of the habit it takes forever to get back into exercising.  Sound familiar?

Walking is the one exercise most of us can do.  If you are just starting out then walk about 5 minutes from your house and head back. Keep it up until you can go 10 minutes out and then head back.  20 minutes a day is all you need to gain health and fitness according to many experts. 

The benefits your will gain from a 20 minute walk each day are fantastic.  Let's look at a few:

Hungry?  Believe it or not walking will reduce the nervous stress that leads to nervous snacking.

Tired?  Yep, walking can actually wake you up and energize you because walking improves circulation to your arms and legs stimulating the growth of tiny blood vessels throughout your body. This improvement in collateral (extra) blood circulation leads to a greater efficiency of your entire cardiovascular system, which in turn combats the tired feeling.

Bad Mood?  Walk and stew.  Walking increases blood circulation to your muscles, which reduces muscle tension and stimulates the release of endorphins.  After walking 20 minutes you will find that your bad mood will disappear.

Memory not so good?   Many scientists have shown that by exercising you will retain your memory, judgment and hand-eye coordination better than sedentary people.  Walking has an invigorating effect on your brain cells.

Want to lose some weight?  We've all been told to exercise when trying to lose weight.  Strolling at 3 mph over level ground burns 240 calories an hour.  Brisk walking at 4 mph burns 360 calories and fast walking at 5 or 6 mph with arm swinging can burn about 500 calories an hour—equivalent to jogging.

Feet hurt?  After being in your high heels or hard leather all day, walking for a bit in your comfortable walking shoes will be a nice thing.  Walk slowly at first until your feet relax into the comfort of the walking shoes.

Stuffed?  Ate too much? After you've waited about an hour for your big meal to settle, try taking a walk.  Walking speeds up digestion, keeps the bowels regular and prevents constipation by stimulating your abdominal muscles.  It also encourages the muscles to burn the fats circulating in the blood, instead of the blood sugar, helping you burn up some calories.

Afraid of getting heart disease?   Walking/exercise strengthens the heart's ability to pump and helps it withstand stress. The aerobically fit heart pumps more oxygen and blood, meaning it works more efficiently.  This makes it so you have a slower resting heart rate and lower blood pressure. 

Nervous?  Upset?  Walking will keep you in the best shape possible for dealing with everyday problems.  You'll be able to think more clearly and handle your emotions better after a nice walk.

Walking is an excellent aerobic exercise that stimulates the heart, lungs, and muscles and increases the circulation of the blood so that it benefits every organ of the body. As I mentioned above, walking does improve your mood and reduce stress.  Many psychiatrists recommend walking as therapy to their depressed patients.

Most people who exercise, including those who walk, will experience a boost in fitness after two or three months of regular exercising.  So, please, try and stick to your walking program so that you may benefit from exercising. After two or three months of regular exercise you'll feel a boost of power when walking up a flight of stairs, jog up the street or lift a heavy bag.

Many people believe if they have dropped exercise programs in the past then they will likely do it again. Studies have shown this is not true and that it often takes several tries to change an ingrained habit.  If you've given up in the past then you know what does and doesn't work for you.  Use that knowledge to succeed this time.

Did you know that once your metabolic engine is warmed up by walking, it continues to burn more energy for the next six hours?  Scientists estimate that you can lose an extra four to five pounds a year by increased calorie burning. Middle-aged adults who are active tend to be in a much better mood than their more sedentary counterparts.  Higher self-esteem is a direct result from regular long-term exercising.  Because walking is virtually injury-free, it has the lowest dropout rate of any form of exercise.  Makes sense to me. 

I have found walking a nice way to get in some fresh air and spend some quality time with a loved one.  Al and I have some of our best discussions while walking.  Walking also does indeed put you in a good mood and lifts your spirits if you're down. 

For now I'm focusing on doing my elliptical due to my arthritic hip issues but I track my miles.  I can walk little walks and will eventually try to get in my 20 minutes walking because I know walking and moving is one of the best things for your weight loss Journey.

How many of you will be walking this week?  Make it part of your "ME TIME". Make it an adventure. Walk with your best friend or a loved one.  Make sure you take in the surroundings and fresh air.  I'll bet you get home feeling like a million bucks! 

Good luck and remember to SMILE smile that beautiful smile of yours while you're walking.  Take care until our next visit.  


Hugs! Dotti  




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! Only 1 Point or 2-3 PointPlus on Weight Watchers and are the perfect snack.

Vitalicious

Large Tasty Portions!


10% Off Coupon Code:   WDTQTT8YY
(Expires 2/28/11)



Chicken and Spinach Tortellini Soup

It's still quite cold out there and winter is showing no signs of leaving us just yet, so I thought another great soup recipe was in order. 

     Makes 5 servings

     Ingredients

  • 1 tbsp olive or vegetable oil
  • 5 medium green onions, chopped (1/3 cup)
  • 1/3 cup julienne carrots (can be shredded carrots)
  • 2 cloves garlic, finely chopped (1 tsp)
  • 6 cups chicken broth
  • 2 cups shredded cooked chicken
  • 1 cup frozen small cheese-filled tortellini
  • 1/4 tsp ground nutmeg, if desired
  • 1/8 tsp pepper
  • 3 cups chopped fresh spinach

In 4-1/2 to 5-quart Dutch oven, heat oil over medium-high heat. Cook the onions, carrots and garlic in oil 3 to 4 minutes, stirring frequently, until onions are softened.

Stir in broth and chicken.  Heat to boiling.  Stir in tortellini; reduce heat to medium. Cover; cook 3 to 5 minutes or until tortellini are tender.

Stir in nutmeg, pepper and spinach.  Cover; cook 2 to 3 minutes or until spinach is hot.

Per Serving: 240 calories, 11g fat, 1540mg sodium, 10g carbs, 1g fiber, 25g protein, 3g saturated fat *6.5 (6)

*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 in black bold are the new PointsPlus values, while all Point values in red bold are the old Point values.

~~~Betty Crocker, the 300 Calorie Cookbook


DOTTI'S FOOD SCORE

New Year's Resolution Sale!


We have been very happy to see the wonderful response to Dotti's Food Score. Our app climbed up to number 8 in the iPhone Health and Fitness category the first week of January, and hit the top 300 apps overall! Dotti's Food Score iPhone App (We want to thank those of you who have taken the time to give us high marks at the iPhone store!)

Available for the Android, iPhone,
  iPad and the iPod Touch!
Thumbs Up!

We are working hard not only to keep Dotti's Food Score current but also to improve it! It will only get better with time. This is not a "throw away app," like so many of them are, where you buy it, try it, and then forget it!

When you go out to eat, you can know what to order, and how much you are eating by checking Dotti's Food Score, and let it 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.

Update 2/7: A recent update caused the app not to work on the older iPhone models.  The fix has been submitted already, and is waiting for approval from Apple.


Any Questions? Visit our Frequently Asked Questions page! < click >



Food Finds

Here are a few new food finds that I think you would like.  I love the new Special K granola in my Greek yogurt.  Enjoy! Smile

   Kellogg's Special K Low Fat Granola, 1/2 cup
        [190cal/3g fat/5g fiber/39g carbs/129mg sodium/6g protein/0.5g saturated fat] *5.5
        (3.5)

   Kangaroo Hi-Fiber Pocket Bread, Flax n' Grains, 1 pocket
        [100 cal/1g fat/5g fiber/18g carbs/160mg sodium/3g protein/0g saturated fat] *2.5
        (1.5)

    Emerald Breakfast on the Go Trail Mix, 1/2 pouch
         [120 cal/4.5g fat/2g fiber/19g carbs/45mg sodium/1g protein/1.5g saturated fat] *3.5
        (2.5)

    Champion Antioxidant Booster Pack, 1 small box
         [90 cal/0g fat/1g fiber/23g carbs/15mg sodium/1g protein/0g saturated fat] *3
        (2)

*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 in black bold are the new PointsPlus values, while all Point values in red bold are the old Point values.



Weight Loss Help For You

As you probably know, Al and I have begun a serious and unyielding journey to our respective goal weights. You can monitor our progress by clicking on the graph graphic here.

I have found that whenever I "go for the gold," and want to be successful on program, I immediately turn to my Enjoying Weight Loss CDs for help. Enjoying Weight Loss

  • When I listen—I have a good day on program.

  • Whenever I fail, it is always been when I have stopped.

  • Today, on my Do or Die mission to goal, they are an irreplaceable part of that!
As you have seen for me, it is a tool only. When I need help, and when I am willing to accept help, I find that help in these Enjoying Weight Loss CDs!

Do you remember the Biggest Loser winner, Matt Hoover? He uses the Enjoying Weight Loss CDs! and I had the opportunity to interview him about it.
Matt Hoover


You and I know that weight loss is not a weekend sporting event, or a walk in the park. Taking your excess weight off, and even more importantly, keeping it off, is a very big deal! It isn't easy and it isn't simple.

The very number one reason why that is true is:
Weight loss is a psychological battle more than a physical one!


You have to have your head right before your body can follow. And what can you do to get your head in the game?

There are many things you can do. No one thing is going to solve all your weight loss problems. But I have found these CD's to be a tool that works, when I use them! That is why I am recommending them to you.

Here are some additional things you need to know about this product:
  • The Hypnosis Network is one of the best companies in existence. They are tops in customer service, as well as providing great products.

         They have a solid guarantee. If you don't like the product, you return it for a full refund, up to one entire year after purchasing! There is no need to say why, and there is no fighting to get your money. You get it back right away.

  • They are honest and fair, and quick to respond to any problems. They want you to be happy and they do all they can to make sure that you are. They are personable and caring about your needs and wishes.
Give these CD's a try. If you like them the way I do, it will be the best money you have ever spent towards helping you control your weight. If not, you get your money back. That is hard to beat!

You can READ OUR REVIEW right now, or you can order your CD's right now. You will be glad you did!

Also, remember they are offering a great price, 3 easy payments, and including the Mental Toughness CD for no extra charge.

                      Hugs! Dotti


Adding Up the Sodium

How much sodium do you think you get in a day?  I'll bet it's more than what you think.  Below are three meals that contain more than three times the recommended daily sodium intake of 1500mg. Surprising! 
  1. Breakfast
    1. 2 slices whole-wheat with jam [307mg]
    2. 2 slices bacon [370mg]
    3. 2 large eggs [358mg]
      1. Total Sodium [1035mg]
  2. Lunch
    1. Turkey Sandwich
      1. 2 slices deli turkey [508mg]
      2. 1 slice provolone [249mg]
      3. 2 slices whole-wheat bread [292mg]
      4. 1 tbsp light mayo [78mg]
      5. 1 tsp mustard [57mg]
    2. 1 cup minestrone soup [698mg]
      1. Total Sodium [1882mg]
  3. Dinner
    1. Salad
      1. 2 tbsp low-fat ranch dressing [330mg]
    2. Spaghetti and Meatballs
      1. 1 cup spaghetti [325mg]
      2. 1/2 cup marinara sauce [527mg]
      3. 4 meatballs, made with seasoned bread crumbs [743mg]
        1. Total Sodium [1925mg]

Total Sodium for the Day=4,842mg      Recommended Daily Allowance=1,500mg

~~~Ladies' Home Journal



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





Protein Sources

Lean Animal Protein Nutrients
Protein Source, 3 oz raw
Calories
Protein(g)
Fat(g)
Ground turkey breast, 1% fat
91
20
1
Eye of round, lean
103
19
3
Bottom round, lean
114
18
4
Pork tenderloin, lean
112
18
4
Skinless chicken breast
102
18
2.5
Top round, lean
100
18
3
Tri tip, lean
107
18
3
Ground turkey breast, 7% fat
122
17
6
Top sirloin, lean
101
17
3

We all know that cheese is a great source of protein, along with calcium and phosphorus, but, at the same time, it can also be a major source of calories and fat (including saturated fat, which contains cholesterol.  If you swap to a fat-free, low-fat or reduced-fat cheese you will be saving a lot of calories.

~~~The Biggest Loser, Simple Swaps



Comic Relief 


Scales


Scale: How To Use It

When using the home scale, these simple rules must be followed:
  1. Always place the scale on thick shag carpeting (it would be more beneficial to place it under 4 1/2 feet of water, but this is often difficult in a bathroom and is very hard on scales).

  2. Hold tightly onto the sink or shower rod (both when possible) and gradually release the weight of the body onto the scale.

  3. Make sure needle placement is accurate by cautiously adjusting the little round knob on the center-front, very slowly to the left. (Zero is a wide number and should be treated accordingly.)

    WARNING: Stay away from digital scales. (They are not properly adjustable and therefore inaccurate.)

Scale Tidbits
  • "Will you look at that! I've lost .37542 of a pound!"

  • Do not weigh yourself constantly. Every time you stand on the scales it stretches the little springs and wing nuts inside and slowly presses them flat - the result, even with no weight gain whatsoever, is that the scale makes you appear to weigh a little more each time.

  • "I'll just give the scales a quick flick - dust can weigh TONS, you know..."

  • There's one thing that will give you more for your money than it would ten years ago - the penny scale.

  • It's no good tiptoeing up to the bathroom scales - they hear you coming.

  • Bathroom scales: equipment which only seems to work correctly when one holds on to towel rail, stands on one foot and leans hard to the left.



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



Did you know?

Our Journey is not just about weight loss; it's about constantly learning new things...

The cost to mint a penny is more than one cent.

Not counting vowels, the most frequently used letter in the English language is T.

The # symbol on the pound key is called an octothope.

The expression "knuckle down" originated with marbles; players put knuckles to the ground for their best shots.

~~~Little-Known Facts About Well-Known Stuff by David Hoffman



Motivation


Follow Your Dreams

Follow your dream
Take one step at a time.
Don't settle for less
Just continue to climb.

Follow your dream.
If you stumble, don't stop
And lose sight of your goal.
Press on to the top.

For only at the top
Can we see the whole view
Can we see what we've done
And what we can do.
We then have the vision
To see something new

Press on.... Press on....
For your dreams to come true.

~~~Author Unknown



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

Pizza Fit'n Free
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!




Pretzels

I'll bet you didn't know this about those pretzels you love.  

The upside: One ounce of pretzels has only 110 calories.

The downside: Pretzels have one of the highest glycemic indexes of any food. They rank above ice cream and jelly beans in their ability to raise blood sugars.

Healthy Alternative: Nuts.  Almonds, walnuts, cashews, pistachios, or peanuts (or a party mix of them all) will fill you faster and pack more nutrition.

~~~The Men's Health Big Book of Food and Nutrition



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.

DWLZ will be updating all the restaurants and food values on the webpage, iPhone App, Android App, to the new PointsPlus values. We will continue to provide the old Point values, along with the new PP values. Please be patient with us as this is a huge undertaking.

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—




"The quality of your fuel determines the quality of your body."
~~Anonymous



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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.—2011, 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 in black bold are the new PointsPlus values, while all Point values in red bold are the old Point values.

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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