Dotti's Newsletter Aug 7, 2011


Welcome! Straying From
Our Journey
Black Forest
Food Finds Low-Calorie Breakfasts On-the-Go Slimmed-Down
Ideas for Your

Comic Relief Dark Chocolate Motivation Estimating Calorie Requirements DWLZ
Copyright and

August 7, 2011



typing on computer Hi everyone!  How is everyone doing this fine early August day? We have been sitting in some pretty warm temps during the day, sitting in the mid-upper 90's.  Al and I are enjoying our air conditioning. 
30 lbs off
and counting…
I've been working on my Journey for many, many years and it's one that will continue for many, many more.  I have over 30 lbs gone and am already feeling the difference in how I carry myself, both inside and out.  My left hip is healing nicely and PT is going well.  My right hip is hurting quite a bit but thank goodness that hip will be replaced on Monday, September 12, 2011.  I'm constantly falling off the Journaling wagon, but dusting myself off and getting back on.  I WILL NOT go back, for nothing is waiting for me there but a wheelchair and misery.  Thank you once again for all your continued love and support throughout this difficult time for me.  You are very appreciated.  Hugs   Don't Give Up

Our son Glenn, his wife Miho and our grandson, Kai, will be arriving on August 17th for a visit.  It will be so good to see them, as it's been over two years since we've seen Glenn & Kai. This will be our first meeting with Glenn's new wife Miho.  We have a few fun things planned during their visit, including getting our family pictures taken. 

Soon after their visit, my twin sister, Catherine will be flying up for a visit.  It's been awhile since we've seen each other so it will be nice to get reacquainted and move on with our lives as the twin sisters we are.  We are so alike it's uncanny. 

I continue to be very thankful for the Enjoying Weight Loss CDs in helping me stay on track and motivated. The Enjoying Weight Loss CDs give me that positive feedback I need daily and a sense of success.  I hope to get back to posting in my online Journal and get more restaurants updated and added to our site, and the database updated for our mobile devices, Apple and Android.

For those that are interested, Al has been documenting my Total Left Hip Replacement saga and you may read about it by clicking the link below.  Of course, the Total Right Hip Replacement will be documented after September 12, 2011.

Today I will be talking a little about how easily we stray from our Journey and how hard it is to find that road to success again.  I'm quite sure all of us can relate! 

Dotti  Hugs

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Straying from Our Journey
    By Dotti

I don't know about you but I seem to have no problem straying from the path of my Journey.  Sometimes I've strayed, and so many days have gone by, while I didn't even realize I've strayed.  What do you define as "straying" from your path of success?  Here are a few of my "must do's" to be successful on my Journey and when I'm no longer doing them, I consider myself "straying". 

  • Not journaling
  • Not drinking my water
  • No exercise being done
  • Eating everything in sight

Of course, we all have our signs that we are going down the wrong road of our Journey.  Whatever they are for you, maybe not be the same signs for me. First off, you'll have to figure out when you are starting to stray from your Journey.  My first sign is the journaling has stopped.  I'm not taking the time to write down what I've eaten, how much and what I have to pay for that food, in calories and/or Points.  The second sign is usually not drinking enough water.

So, there you have it.  For the last two weeks I have not wanted to do what I know is right for my Journey. Sure, I'm not overeating or being lazy in the exercise department, but I'm just not "together", if you know what I mean.  Just like that I was sloppily on Program, which means I'm subconsciously doing MOST of the right things to keep me within 3 lbs of my last weigh-in but…I'm not being the best I can be on Program.  I'm straying a bit and soon, if I don't nip it in the bud, it will be straying a lot leading to being completely off Program.

I cannot allow this.  It truly is a do or die situation for me.  The eventual weight gain from being off Program will end me up in a wheelchair and looking at two knee replacements to go with my hip replacements.  No thank you.  Even with this looming in the background, I still struggle to stay on the narrow path of success back to goal.  Why?  Well, if I knew that I'd be a millionaire!

I think, for me, some of the reason I stray from my Journey is because I resent (well, I do!) the fact that I have to even be on this weight loss Journey in the first place.  It's just not fair, is it?  I've seen thin women eat twice the food I do and they don't have to do this so why me?  Thank goodness this reason and self-pity doesn't overcome me too many times!  Anyone who knows me knows I have a hard time sleeping at night.  I don't get enough sleep, let alone rested sleep.  That will wreak havoc on any weight loss Journey.  When you are tired, you are weak and your decision-making is not the best.  Instead of cooking something healthy, I will grab for quick and easy, which usually turns into delicious and off Program. 

So, now that we've established I've strayed a bit the last couple of weeks, what do you think I should do to get back into the groove and start doing what I know is right for success?  While we are discussing what I should be doing, why not write down ways for you to get back on the right path of your Journey as fast as you can for your continued success. 

Well, I can sit here and wallow in self-pity and moan about how hard it is, or we keep on keeping on.  As soon as you realized you are headed off that road to success on your Journey you must start finding your way back as soon as possible.  For my first sign of going the wrong way on Program, not journaling, I would get my journal out and put in on the kitchen counter/island, where I could see it whenever I went into my kitchen.  I would go back to my tried and true method of always writing down my food BEFORE I eat it.  You can always go back and take away food/calories/Points you didn't eat.  It is harder to remember what you did eat if you take too long to write it down.  For my second sign of going off Program—not getting enough water, I would get out my water bottle, about 24 oz, and start filling it with water first thing in the morning.  I would drink that one and then fill it again.  By noon I would get my 6 glasses of water in and the rest of the day would be free of worrying about not getting my water in.  I would also NOT drink any pop until my water goal is reached.

I have a wheelchair looking me square in the face if I don't lose this extra weight and get healthy yet I still stray from doing what I know is right.  Let's face it, we are not strong all of the time.  We are human and we are weak at times, even though we don't want to be.  In my opinion, it's all part of our Journey.  We are going to face obstacles and stray from our path but as long as you keep your eye on the new, healthy YOU, the road to success on your Journey will find you again and set you right.  Have faith in yourself and remember that you are never a failure when you get back up and keep on keeping on. 

I wish you continued success on your Journey and wish only the best for each and every one of you.  When you stray, put those actions we discussed today, into play.  Get right back on the right road to success on your Journey. 

Remember, "One day at a time, no guilt and move on."  Don't let your strays be your excuse to stay off Program.  Use them to get back on Program and stay there longer before the next stray.  You can do this.  I'm rooting for you!

Dotti  Hugs

Don't forget to come and check on our progress at:

Dotti and Al's Weekly Journal

*We hope to get back on track with our Joint Journal soon.  Thank you for understanding.

Black Forest Trifle

What a great 5-Ingredient Dessert!

     Makes about (16) 2/3 cup servings


  • 1  8-oz package no-sugar-added-low-fat chocolate cake mix
  • 1  4-serving package sugar-free instant chocolate pudding mix
  • 2  cups fat-free milk
  • 1  pound fresh pitted dark sweet cherries or one 16-oz package frozen unsweetened pitted dark sweet cherries, shaved and well-drained
  • 2  cups frozen fat-free whipped dessert topping, thawed
  • ~  Unsweetened cocoa powder (optional)

Prepare cake mix according to the package, using an 8-inch square or round cake pan.  Cook cake in pan on wire rack for 10 minutes.  Remove the cake from the pan and cut it into 1-inch pieces.

Prepare pudding mix according to the package, using 2 cups fat-free milk. Cover and chill for about 30 minutes.

Fill half of each 2/3 cup serving glass with a layer of cake cubes, cherries, pudding and whipped topping.  Repeat layers.  If desired, you can make the full batch in a 3-quart trifle bowl, arranging the layers in the same manner. 

Sprinkle with cocoa powder, if desired. 

Per 1/2 Cup Serving: 102 calories, 1g fat, 110mg sodium, 22g carbs, 1g fiber, 3g protein *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.

~~~ Better Homes & Garden Magazine Diet 2010


Sale Still Going On—Get Yours Today!

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.

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

Food Finds

Here are a few new food finds that I think you would like.  Edamame has fast become one of my favorite snacks. Enjoy! Smile

   Edamame, fully cooked, 1 bag with pods, edible portion 3.96 oz
        [158cal/6g fat/4g fiber/12g carbs/6mg sodium/13g protein/0.5g saturated fat] *4 (3)
    Jamba Smoothies, Strawberries Wild, 1/2 pouch [frozen section]
        [110cal/0g fat/1g fiber/15g carbs/20mg sodium/2g protein/0g saturated fat] *2 (2)
    Oregon Chai, Slightly Sweet Original, 1 packet
        [80cal/1g fat/0g fiber/15g carbs/45mg sodium/2g protein/0.5g saturated fat] *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.

A positive thinker does not refuse to recognize the negative, he refuses to dwell on it.

Positive thinking is a form of thought which habitually looks for the best results from the worst conditions.

~~~Norman Vincent Peale, 1898—1993

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.

Since November I have been working my weight downward, despite having two bad hips and not being able to exercise much, and going through a hip replacement surgery in June. Throughout my successful weight loss efforts the past few months, Enjoying Weight Loss has been with me all the way. It has been a great help in finding motivation to eat right and to exercise as much as I could. In spite of the difficult circumstances I have faced since November, I have dropped over 30 pounds and, since April I have not only lost regularly, but at a very good clip! Enjoying Weight Loss has been a great help in this!
Enjoying Weight Loss
  • When I listen—I have a good day on program.

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

  • 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

Low-Calorie Breakfasts On-the-Go

Here are a few convenient light breakfasts you can grab when you are in a hurry.  They all come in at 300 calories or less.

  1. McDonald's Egg McMuffin, 16-ounce black coffee [300 calories, 12g fat, 18g protein]
  2. Starbucks Perfect Oatmeal with brown sugar, 12-ounce nonfat latte [290 calories, 2.5g fat, 15g protein]
  3. Taco John's Six Cini-Sopapilla Bites, one small skim milk [300 calories, 5g fat, 13g protein]
  4. Panera Bread Half an Everything Bagel, 0.5-ounce reduced fat veggie cream cheese, 8-ounce orange juice [290 calories, 4g fat, 7g protein]
  5. Caribou Coffee Small Pom-A-Mango Smoothie [280 calories, 5g fat, 2g protein]
  6. Burger King Ham Omelet Sandwich, water [290 calories, 12g fat, 13g protein]

~~~ Better Homes & Garden Magazine Diet 2010

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

Slimmed-Down Ideas for Your Recipes

Below are a few slimmed-down ideas to help make your favorite recipes healthier and friendlier to your waistline.

Baked Treats

  1. Sub applesauce for oil ~ Try a half-applesauce/half-oil ratio.  For example, if a recipe calls for 1 cup oil, use 1/2 cup applesauce and 1/2 cup oil.  (works especially well for cakes and muffins)
  2. Ditch the whole eggs ~ Substitute two egg whites or 1/4 cup egg substitute for one whole egg.
  3. Cut the butter in half ~ As a general rule, you can decrease the total butter amount by half of what's called for without affecting the end product.  (works best for cookie recipes)

Savory Dishes

  1. Do a fake fry ~ Dip chicken in beaten egg and cornflakes (or flour and herbs) and broil the chicken instead of frying it.
  2. Add healthy flavor ~ Opt for a sprinkle of spices or herbs or a drip of flavored vinegars instead of butter, oil, and salt.
  3. Use sharp cheeses ~ Pick sharp cheeses instead of milder ones and you can use less quantity to achieve the same punch of flavor.  Try Gorgonzola or smoked Gouda.

~~~ Better Homes & Garden Magazine Diet 2010

Comic Relief 

Observations on Growing Older

  • Your kids are becoming you…and you don't like them…but your grandchildren are perfect!
  • Going out is good..Coming home is better!
  • When people say you look "Great"…they add "for your age!"
  • When you needed the discount, you paid full price. Now you get discounts on everything…movies, hotels, flights, but you're too tired to use them.
  • You forget names…but it's OK because other people forgot they even knew you!!!
  • The 5 pounds you wanted to lose is now 15 and you have a better chance of losing your keys than the 15 pounds.
  • You realize you're never going to be really good at anything…especially golf.
  • Your husband is counting on you to remember things you don't remember.
  • The things you used to care to do, you no longer care to do, but you really do care that you don't care to do them anymore.
  • Your husband sleeps better on a lounge chair with the TV blaring than he does in bed. It's called his "pre-sleep".
  • Remember when your mother said, "Wear clean underwear in case you GET in an accident"? Now you bring clean underwear in case you HAVE an accident!
  • You used to say, "I hope my kids GET married…Now, "I hope they STAY married!"
  • You miss the days when everything worked with just an "ON" and "OFF" switch..
  • You remember when GOOGLE, iPod, email, and modem were unheard of…and a mouse was something that made you climb on a table.
  • You used to use more 4 letter words…but now use "what?"…"when?"…???
  • Now that you can afford expensive jewelry, it's not safe to wear it anywhere.
  • Your husband has a night out with the guys, but he's home by 9:00 P.M. Next week it will be 8:30 P.M.
  • You read 100 pages into a book before you realize you've read it.
  • Notice everything they sell in stores is "sleeveless"?!!!
  • What used to be freckles are now liver spots.
  • Everybody whispers.
  • Now that your husband has retired…you'd give anything if he'd find a job!
  • You have 3 sizes of clothes in your closet .. 2 of which you will never wear.


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

Dark Chocolate

Below are 3 reasons to eat dark chocolate (3 is enough for me; how about you? :)  )

    1. Dark chocolate lowers the risk of heart attacks by keeping blood vessels clear.
    2. Dark chocolate gives a quick, blissful high (that won't hurt you) thanks to naturally occurring serotonin and dopamine.
    3. Dark chocolate contains a natural pain reliever (phenylethylamine).

~~~ Better Homes & Garden Magazine Diet 2010


The Ten Commandments of Weight Loss

  1. Thou shalt honor thy health and good spirits above all else.
  2. Thou shalt not go on crash diets; therein lieth the way of madness.
  3. Thou shalt not clean thy neighbor's plate.
  4. Thou shalt not eat when thou art miserable, for food is not a medicine unto the soul.
  5. Thou shalt eat not when thine eye lusteth, but only when thy stomach requireth sustenance.
  6. Thou shalt sup chiefly on the fruits of the earth, the grains and vegetables thereof; on the fowl of the air and the fish of the seven seas, whence donuts cometh not.
  7. Thou shalt take exercise daily, for why else hast thou sinew and bone, legs and sneakers?
  8. Thou shalt be patient but not forgetful.
  9. Thou shalt take delight in every good friend and good song, in every good walk and good day, for to enjoy them more is why these commandments are given unto thee.
  10. Thou shalt not knit thy brow if thou transgress a commandment, but forgive thyself, for it is written, nine out of ten is not bad.


Pizza Fit'n Free   "America's Fat Free Pizza"

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Visit and enter coupon code DWLZ during checkout to receive 10% off!

Estimating Calorie Requirements

Mifflin-St. Joer Formula ~ Since forever, the Harris-Benedict equation has been used to determine BMR. But the formula, created in 1919, overestimates calorie needs for certain population segments. In 2005, another BMR formula, the Mifflin-St. Joer equation, was found to be more accurate. (This example uses the formula for women.)

10 X weight (kg) + 6.25 X height (cm) – 5 X age (years) – 161 = BMR

And don't forget

Dotti's BMR Calculator

for even more information on this topic!

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. There are now 250 restaurants updated in our database for the Mobile platforms. 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."

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Dotti's Newsletter Subscription Page -

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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 [ ] 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…

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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