Dotti's Weight Loss Zone Dotti Dotti's
    Newsletter
May 28, 2011

IN THIS ISSUE


Welcome! A Really
Good Meal
A Glad
Gallbladder
Recipe
Gallbladder
Health
7 Power Foods
for Women
Good Night’s
Sleep Equals
Healthy YOU

Exercise Healthy
Habits
Healthy
Food
Choices
Food Finds Newsletter
(un)subscribe
Copyright and
Disclaimer

Welcome

          

typing on computerHi Everyone!

I am sorry I have had a low profile lately, but all of that is about to change. The big news for me this week happened on Tuesday, May 24th, when I finally got in to see a hip doctor who really cares about whether I am suffering or not, and is willing to fix it! So, in June, I will be having my left hip replaced. Wish me luck!

~~Dotti


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Vitamin-fortified, delicious, better-for-you baked goods

Try Vitalicious® muffins today! Only 1 Point or 2-3 PointPlus on Weight Watchers and are the perfect snack.


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Introduction
I am working on a set of articles on nutrition. Below is the start of one of these articles. This will be a taste of what will be in some of our upcoming issues.

One of the common mistakes in the weight loss field is focusing on weight loss to the exclusion of other things. Losing weight is only part of the picture. It is critically important, but it is only one piece of an interlocking puzzle that forms the picture of good health. We need to eat the right number of calories, but we need to make sure that all the other nutritional needs of our body are met as well.

When you are a truly healthy person, you are in balance, and ready for life. Your weight is in the normal range, and your energy is ramped up to be ready to do something on the spur of the moment, like taking a hike, going out and playing a game of basketball or tennis, or running up the stairs if you need to, without getting winded. That means that your muscles are in tone, as well as your percent of body fat being low. You are eating all the nutrients that your body demands, every day. You don't spend all your free time in the gym or running. Your life is well balanced between all the important things a life can offer, with a body that is well conditioned to enjoy every aspect of that life. And your mind is content with itself and the world around it.

Here, as we must do in life, we will take one thing at a time and focus on it for its due share. In these upcoming articles, we will be focusing on nutrition, and how we can all pick the right foods to eat each day, not only to be thin, but to be generally healthy as well.            ~~Al


A Really Good Meal
    By Al Coon

We often think of how good the food tasted when we think of a really good meal. It might be that we think of how full we were and how low the calories were. These are important things to us, but what about your body? What does it think is a really good meal?

Having things taste great, feeling full and contented, and enjoying the whole eating event are all rewards our body gives us for providing it the food it needs. Unfortunately, we too often gather in these rewards while perpetrating a fraud. Instead of giving our bodies what they need, we eat what gives us pleasure instead. Would it not be better if we earned our rewards fairly and made sure that our body gets what it needs in trade?

What is it that our body needs?

Our bodies are pretty cool machines. When we eat food, our bodies take the food and turn it into material to build and maintain our bodies. They extract energy that is routed to our muscles so we can move and perform work, and of course play. They also store away extra energy for us to use later.

If you look at this process as a factory providing a line of products to be used, you will realize that you must bring in the right raw materials for each product. If you bring in the wrong materials to work with, the job simply can't get done.

The United States Department of Agriculture has put together some recommendations for the types of raw materials (in the form of Vitamins and Minerals) you need each day for your factory to produce all the products you need for health. Your first aim should be to make sure that you get all of these parts into your daily diet. One way to help is to take a vitamin supplement.

However, most experts agree that it is best to get your vitamins and minerals from your food, because your body is better at extracting what it needs from that source.

Food Groups

Nutritionists divide foods into groups. It makes it far easier to keep track of things when you can work with a group of items rather than looking at each individual one. It also helps you to avoid missing something vital by helping you to see the big picture and where your food fits into it.

Here is a quick introduction to the five divisions for food. (In future articles we will be going into each of these group and explain what you need, and how best to get it.)
Grains

Grains include any food made from Wheat, Rice, Oats, Cornmeal, Barley or other Cereal Grains.

This group is further divided into two subgroups:

  • Whole Grains-including the entire grain kernel
  • Refined Grains-milled with the bran and germ

It is recommended that you get 6 to 11 servings each day. Also, it is best to make at least half of your grains whole.

Vegetables

Vegetables are divided into:

  • Dark Green Vegetables
  • Orange Vegetables
  • Dry Beans and Peas
  • Starchy Vegetables
  • Other Vegetables

It is recommended that you get 3 to 5 servings each day.

Fruits

Fruits are pretty much what you'd think: oranges, apricots, peaches, and so forth.

It is recommended that you get 2 to 4 servings each day.

Dairy

Dairy foods are divided into:

  • Milk
  • Milk-Based Desserts
  • Cheese
  • Yogurt

It is important that you get your calcium-rich foods.

Protein foods

What is a protein food? Protein is subdivided into these categories:

  • Meats
  • Poultry
  • Eggs
  • Fish
  • Dry Beans and Peas
  • Nuts & Seeds.

It is recommended that you get 5 to 7 servings.


More to come next time!



For those who have been tracking Dotti's progress, she has been doing incredibly well on her eating, and though her ability to move is limited, she has still kept as active as she possibly can. Her weight is falling, and she is having no trouble at this time staying well within her eating program. We are working together, each and every day, going over what she eats, and she is right on target.

In a couple of weeks, if things go as planned, Dotti will be getting a new left hip. That is scary, but it holds out hope where otherwise there would be little to be found. So, we are excited about it, and very hopeful, that it will all go exactly as planned. We have been working on getting the restaurants updated, and keeping up with all of the demands that DWLZ places upon us, and it has been a struggle. But we are looking at the future with a great deal of hope, and we feel confident that things will be better for us a few months (maybe even weeks) from now.

Thank you all for your kinds thoughts and words of sympathy and support! You can never know how much they have meant to Dotti and to myself!

Wishing you the very best,
-Al



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 Program

Dotti with Baja Bobs



A Glad Gallbladder Recipe

     Makes 3-4 cups

     Ingredients

  • 1 cup spinach
  • 1 cup asparagus spears
  • 1/2 lemon, peeled
  • 1 tomato
  • 1-2 cloves garlic
  • 2 cups purified water

Place spinach, asparagus, lemon, tomato, garlic and 1 cup water in a blender and blend until thoroughly combined. Add remaining 1 cup water while blending, as needed, until desired texture is achieved.

1 Cup Serving: 17 Calories, 0g fat, 11mg sodium, 4g carbs, 1g fiber, 1g protein *0.5 (0.5)

~~ The Everything Green Smoothies Book by Britt Brandon

* 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




Gallbladder Health

Why does gallbladder health matter? Bile acids made in the liver and used by the small intestine for breaking down foods in digestion are stored in the gallbladder. If the gallbladder isn’t functioning properly, digestion can be a difficult and painful process. By promoting a healthy gallbladder, you’re helping the digestive process to move as smoothly and regularly as possible.

A cleansed gallbladder is one free of toxins and waste and able to function properly and at an optimal level. The gallbladder is an important part of the body’s makeup, helping the liver to remove toxins and waste from the body.

   ~~ The Everything Green Smoothies Book by Britt Brandon

And for more interactive support...

If you haven't already visited our Message Board at http://www.dwlz2.com/forum/ please do. We have the nicest, supportive, positive Zonies who will be more than happy to add fuel to your positive attitude. And of course, while you're there, feel free to leave some of your own for those that need it!


"Enjoying Weight Loss"

The weight loss battle is over 90% mental. If your attitude is right, and you are completely on board in your mind with your weight loss program, you will succeed. We often find that it is our own inner self that is at work trying to trip us up. This is why hypnosis can be a tremendous help. It has helped me, both to quit smoking, and to start back on my way to goal with a strong will to succeed.

I use Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs as one of my "tools" on my lifelong Journey to a healthier me. They continue to be an irreplaceable part of my Journey back to goal.

The Hypnosis Network is a reliable organization with nothing but top line hypnotists working in the program. Each of them has years of training and experience, and is an expert in his particular area. I can recommend them to you with no reservations, because you will be getting top of the line service when you work with The Hypnosis Network. Their guarantee is rock solid, and you will be free from worry about the product. Either it works, or you get your money back. They are honorable, and trustworthy, professional in every way. I absolutely would not recommend them if they didn't have my full trust!

Click Here to go directly to their site and find out more about the Hypnosis Network, and how you can order your CDs.

I have found that when I use the CDs regularly, I always do well. It is only when I don't listen to them for too long that I find myself slipping into old patterns. For me, if I use them, I succeed, every time.

If you would like to read more on how they helped me please visit our Enjoying Weight Loss Review Page.

~~Dotti   



7 Power Foods for Women

Whole Foods are powerful medicine. For a healthy diet try to include these foods in your diet. These foods will help cut your risk of heart disease, diabetes , cancer, and more.
  1. Berries
  2. Nuts
  3. Skim Milk
  4. Tomatoes
  5. Cold Water Fatty Fish (salmon)
  6. Oranges
  7. Dark Chocolate
~~ Women’s Nutrition Connection Magazine


DOTTI'S FOOD SCORE

Great Deal on a Great App!


As you may have noticed we have already updated over 200 of our restaurants, and we are hard at work doing the rest of them, making Dotti's Food Score better and better as time goes by.
Dotti's Food Score iPhone App
Available for the Android, iPhone,
  iPad and the iPod Touch!
Thumbs Up!

We will continue to work hard and keep Dotti's Food Score current! Remember, this is not a "throw away app," like so many of them are, where you buy it, try it, and then forget it! You will be using it over and over again.

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.






Good Night’s Sleep = Healthy YOU

This is one area that I have the most trouble with. All the studies recommend that adults should get between 7 and 9 hours a night ; teens and school-aged children need 8 to 11 hours; toddlers and preschoolers should get 11 to 14 hours; infants and babies can sleep as much as 18 hours.

Sleep is so important to your concentration and mental acuity. We all know that, but did you know that by not getting enough sleep you are also contributing to obesity, heart disease, diabetes, and even mortality. One study found that men’s mortality rate with chronic insomnia is four times higher than those without this condition.

So, that being said, “Goodnight, sleep tight and don’t let the bedbugs bite”!


Exercise

Are you one that has trouble sticking to your exercise routine? Studies, which have been done in this area, have found that a little social support can help you stick to your exercise routine. Support can come in many ways – via phone calls from an exercise coach or by exercising with a friend or even a group. You are more likely to exercise regularly when the support is there for you.



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!




Come Join the Fun!  Online Friendships are real friendships 

Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place.  It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and Hugs! ~ 24/7.  Our DWLZ Message Board is at:  http://www.dwlz2.com/forum/.  Don't forget to register if you haven't already done so.  



Healthy Habits

Sometimes just by incorporating a few changes, you will find yourself more confident on your Journey and ready to tackle a few more changes along the way. Here are a few changes that you can start with.
  1. Eat less processed food. Processed food is filled with excess salt. When you reduce your salt intake, you lessen your chance of developing high blood pressure.

  2. Take a walk. How many of us get in enough exercise? Walking is an easy way to get some exercise in, either at work (at lunch or break time) or home. Thirty minutes of exercise most days of the week is recommended.

  3. Be honest about your weight. When you are overweight, admit it to yourself, and accept the need to change your eating habits, and your lifestyle into a healthy one. When you are overweight, but don’t identify yourself as such, you remain stuck in the unhealthy situation you are in.


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






Healthy Food Choices

  • Freshens Low-Cal Strawberry Oasis – a smoothie that is healthy and you can feel good about eating. It is made with strawberries and ten juices and sets you back just 70 calories and zero grams of fat in 21 ounces. This is a really great healthy snack, any time of the day.

  • Trader Joe’s Raspberry Dressing – We all know that the dressing can kill our healthy eating by packing a whopping amount of calories and fat. Why not try Trader Joe’s Raspberry Dressing the next time you have a salad. No, it’s not lowfat, but each serving contains only 35 calories and 2 grams of fat. Oh, and you’ll really love that raspberry taste!


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.


Food Finds


I have been trying some new foods and I have to tell you, my favorite new food is edamame. I love it as a snack any time of the day. I relate them to nuts; I know, sounds funny, but they are chewy. I like them room temperature. Try some today – you may just find a new favorite food. One of the other food finds that I’m loving is the Jimmy Dean Hearty Sausage Crumbles. They are great in my scrambles!

  • Seapoint Farms Edamame, soybeans in pods - 1 snack pack, 2.5 oz edible parts [90 calories/2.5g fat/3g fiber/8g carbs/30mg sodium/8g protein] *2.5 (1.5)

  • Jimmy Dean Hearty Turkey Sausage Crumbles, fully cooked - 2/3 cup [80 calories/4 fat/0g fiber/2g carbs/560mg sodium/11g protein] *2.5 (2)

  • Deluxe Ice Cream Company Giant Swirl Pops, pineapple cherry – 1 pop [80 calories/0 fat/0g fiber/19g carbs/10mg sodium/0g protein] *2.5 (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



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. I want to thank you for your patience with us as this is a huge undertaking.

We are now done re-calculating, reformatting and uploading 137 restaurants and I have 94 ready to format and upload as I type this.  We are moving right along with only four of us working on the restaurants. You can see the list of restaurants that have been recalculated and reformatted for the PointsPlus AND the old Points values on the left side of the restaurant list (in a box). 

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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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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