Dotti's Newsletter January 9, 2012


Welcome! Speed Kills! 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

January 10, 2012



typing on computer Hi everyone!  How is everyone doing this New Year? We have had a mild winter so far, cold but little snow. We had a bit on Christmas to give us a "white Christmas" but we haven't used our snow blower this season, after using it a lot last winter.

I am going full steam ahead on my Journey since January 1. I am down 35 pounds from my highest weight before I had both my hips replaced. I am so happy that I was able to lose that weight, even though I couldn't exercise very much for over a year. But guess what? I can exercise now! I am back with my personal trainer and have had two sessions this past week and am scheduled for two more this week. I also have walked several times with Al: 9 miles this last week. It doesn't hurt anymore! The painful misery is gone. My hip doctor said I could go snow skiing if I wanted to! Wow! That is how well things have healed up for both hips! Smile

I have journaled every day this year, and stayed On Program each day. My first week, I dropped 3 pounds! I honestly feel that 2012 is going to be my year, how about you? Let's make this year, our year!

Thank you, thank you, again for all your continued love and support throughout this challenge that has faced me.  You are very appreciated.  Hugs   Don't Give Up

Our year (yes, it is OUR YEAR) has just begun, but good things are already happening. Our beautiful granddaughter Emily is three months old now, and on the same day she turned 3 month, our oldest son Glenn turned 40 years old. They both are doing well and are very healthy!

Today Al will be talking about a little trick to help us eat less. 

Dotti  Hugs

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.


Large Tasty Portions!

10% Off Coupon Code:  WDTQY3YYT
(Expires 1/31/12)

Al & I have tried the new Fudgy Chocolate mini VitaCakes, and we both agree:


And look at the nutritional info:
  • 2 grams Protein
  • 14 grams Carbohydrates
  • Only 1 gram of fat and
  • 6 grams of fiber!
With the new PointsPlus® plan, your calculator will show these delightful little treats as only 1 point; check it yourself!

And with the old system?
  • Only 50 calories
  • Only 1 gram of fat and
  • 6 grams of fiber!
On the original 1, 2, 3 Success® plan from Weight Watchers, with a 10 gram fiber cap, these cakes would be free! (The formula would actually come back with a negative number, which would round UP to zero points!) With the Winning Points® Weight Watchers plan, and its 4-gram fiber cap, the formula says that they are 0.3 points, which the official slider would round DOWN to 0 points also. (It rounds to the nearest Whole Point.)

Remember I lost more than 100 pounds from December of 1997 to August of 1998, and over 90 pounds of that, I lost using the 1, 2, 3 Success® plan from Weight Watchers, with the 10-gram fiber cap. Today, Al and I are using the Winning Points® Weight Watchers plan, with the 4-gram fiber cap, and we count these treats as one-half point.

You and I know that some things are very low in points, but they are just as low in taste. Not VitaCakes! They taste good too! They make a super snack treat, with plenty of chocolate. Yum!

                                   ~ Dotti

Speed Kills!
    By Al Coon

In our April 23, 2010 Dotti's Newsletter, I wrote in my article "Bad Faith" about one way that "Speed Kills" in our Journey. Today, I will discuss another way that being in a hurry can lead to problems.

There has been a tremendous amount of effort and money put into trying to stop people from smoking, because it is bad for you. I quit smoking in 1998, the same year that Dotti reached the 100 pounds lost mark on the scale and created Dotti's Weight Loss Zone. As a three-pack a day smoker, I knew I was killing myself with cigarettes. For years I struggled with trying to quit. Even after over thirteen years of not smoking, I am just one cigarette away from being a three-pack a day smoker again. But I know what horrors lie behind smoking, and I don't want to do that to myself.

However, there are things worse for you than smoking! While nearly everyone knows the risks associated with smoking, few understand that obesity can be more than twice as dangerous for us!

According to the RAND Corporation in their article The Health Risks of Obesity: Worse Than Smoking, Drinking, or Poverty you are twice as likely to develop a serious health problem from being obese than you are from smoking.

Now, remember, this doesn't mean that they over estimated the health risks for smoking! Statistically, smoking will take years off your life, and very likely it will make your final years miserable, as you suffer with carrying oxygen bottles around with you, and perhaps are limited to a wheelchair. You live with fear of cancer, and heart attack, or stroke. Your blood pressure will be higher if not dangerously high. RAND did not find that smoking was safer than originally thought. What it found was that obesity is far worse than most people realize.

Now, we know being overweight is bad. It does no good to just dwell on the negative and stress out over it. Doing that could easily send us into a comfort-eating binge, just like a smoker lighting up a cigarette for comfort over worry about getting cancer. That is counter productive. Rather than playing news anchorman, and uselessly dwelling on problems, let's do something positive, let's find solutions instead.

A Trick That Works!

Getting up from the table, suddenly I noticed that I was stuffed. I wasn't comfortably full, I had eaten way too much! I felt okay while I was eating, and didn't think I was overdoing it. What happened? Why didn't I stop before I reached this point?

What happened was I had eaten too quickly. When you have a "need for speed" while you are eating, you will find that you will be letting yourself in for the dangers of obesity. This is one more way that speed kills.

Why is fast eating a problem? How can it increase my weight? The fact is, it takes your brain 20 minutes to figure out how much you have eaten, and when you have had enough. If you are eating in hurry, how much food can you eat in 20 minutes? I can put away quite a bit of food in that amount of time, perhaps a whole additional meal, based upon the number of calories I have consumed.

Without any pain whatsoever, and without any residual feelings of hunger when you get up from the table, if you eat slowly, you will eat far less food at your meal and you will still feel satisfied.

No stupid diet tricks. No weird eating selections. Doing nothing else whatsoever, simply eating slower will reduce the number of calories you will naturally eat at a meal. For any given eater, if he eats quickly, he will eat more. By slowing down, you and I can lower our desire for food during our meals.

Dotti and I have discussed the fact that during the Dotti's Weight Loss Zone Conferences, she always loses weight, even though there is a lot of good food available at the meals. The reason is that she is talking with other people and eating a bit at a time. She does not eat quickly, and so she eats less, a lot less!

Now it is one thing to say, "I will eat slowly," but it is a completely different thing to actually eat slower. However, once you know that eating slowly can help you lose weight, and lose it permanently, as long as you continue to eat slowly, you can use that knowledge to create motivation to work on actually doing it.

     ♦  Chew your food.

One way to slow down is to make sure that you chew each bite thoroughly. Along with eating slower, if you chew your food until it is nearly in liquid form, it will convert the food into a form where it can be more easily digested. By having smaller pieces, completely mixed with saliva, digestive enzymes can do their work properly and efficiently.

Some experts recommend chewing at least 30 or 40 times per mouthful, others double that number. Just the process of counting will probably slow you down, which is the point we are after here. Getting better digestion is not an insignificant side effect however! It is very important.

     ♦  Watch what you are doing.

Don't eat under circumstances where you are forced to eat unthinkingly. Watching TV or driving while you are eating can send a lot of food down into your stomach without your even noticing it. If you can't pay attention to the speed of your eating, and the amount you are chewing, you will not be able to control them.

Being overweight is an eating problem primarily. There are other factors of course, such as exercise, but the primary problem is overeating. If we wish to control our weight, we have to set as our top priority, paying close attention to what we are eating. It is impossible to do that if we allow our attention to be tied up with something else, which allows us to shovel in food without thought.

     ♦  Empty your mouth completely.

Before you put in a second bite, makes sure you have completely finished the previous one. Finish chewing and swallowing completely before moving on. Some recommend setting your fork down between bites, and not picking it up until you have fully emptied your mouth.

Think about how you would eat if you were trying to go through as much food as you possibly could in a short time, getting it down quickly. That would have you putting lots and lots of food into your mouth at once and swallowing it without chewing it properly. We want to do the exact opposite of that.

     ♦ Use Good Manners With Good Company

Eat your meal with one or more people you enjoy being with, and engage in conversation with them, while remembering your good manners, and never talking with food in your mouth. The time you are talking, is time you will not be eating, and that which has already been eaten will be getting into your system and your brain will start to register the fact that you have eaten some food. When you reach the point where you should be finished, you will feel full, because your brain will have had time to register that fact.

     ♦  Make Your Own Changes

Look for your own ways to slow your eating down. Change where you are eating, what you are eating, what you are doing during your meal, and whom you are eating with. Look for ways to make eating slower easier for you.

Remember, simply eating slower, with no other changes, will cause you to eat less food! It will help make sure you never get up with a stuffed feeling, where you accidently ate too much food. This is not the entire answer to losing weight and keeping it off—no one answer will suffice for that—but it is something that can make a significant contribution to this goal, while also improving your digestion. Just because it is simple doesn't mean it isn't powerful.

Wishing you the very best,


We have been very happy to see the wonderful response to Dotti's Food Score. It is Dotti To Go for your iPhone, iPad, or Android phone. 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!

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 >

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

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

Weight loss is a complex undertaking. Very complex! Why do we overeat in the first place? How did we become overweight? None of us set out to become obese, it simply happened. Following our natural instincts and the coping skills we learned for life, we ended up eating too much, and couldn't stop. So, how do we undo all of this and build a healthy set of coping skills, ones that do NOT include overeating?

There is no one answer. If we knew the one single answer, we would all be at goal and staying there. Instead it is a set of answers, which work together to get to our goal of remaining at a healthy weight. We need to have a good idea of what correct eating is. This is one area where Weight Watchers excels! They have had a number of great programs over the years and they are continually working to make their programs better. It is the best program I have found!

But you must work the program, in order for the program to work. What if you don't feel like working the program? What if your mind turns away from the very idea at times and leads you into destructive paths instead? If you have a good program, and you work that program, all will be well and you will become and stay thin. If you don't work the program you will either fail to lose weight, or you will fail to keep it off, if you do lose your excess weight.

Enjoying Weight Loss This past year has been one of the most difficult ones I have ever faced. I lost both of my hips to arthritis, so I couldn't even stand up without pain, let alone walk. But guess what? I still lost 30 pounds! How? By listening to Dr. Roberta Temes' Enjoying Weight Loss regularly and using that motivation to remain on my eating program. The CD's didn't replace the program, it enabled me to stay with the program. I am so thankful I had this source of support this past year! I still have a long ways to go on my Journey, but I have 30 pounds fewer to lose in order to reach my goal, and I have two new hips!

Starting on January 1, Al and I made a commitment to make 2012 our year. We have both journaled every day, and have been exercising regularly. I have been listening to my CDs regularly and I dropped 3 pounds the first week of this year. I have my sights set on reaching my goal weight, 75 pounds below where I am right now. If I hadn't of used the CD's all year, I would have over 100 pounds to lose still.

Just in time for this renewed commitment to my Journey, a new program has come out from Dr. Roberta, called Weight Loss For Life. I have been using it, and I like it. It is not a replacement program, it is a companion program, to work hand-in-hand with Enjoying Weight Loss. Each program focuses on different areas to help you with your Journey, and you can be sure I will be using them both! I am using the new program to help with dealing with stress, which is a big part of my life. I am using the old program to help keep my exercise motivation alive and well. Let's compare the two programs:

    Weight Loss For Life    Enjoying Weight Loss   
       5-CD program.

  • Introduction to
    Weight Loss For Life
  • Mind Over Matter
  • Alleviate Stress
  • Control Social Drinking
  • Stop Cravings Permanently
  • End Night Time Eating
  • Shrink Your Stomach
  • Tapping For Weight Loss
  • Words to Live By
    -non-hypnosis motivation
    (I especially like this CD)

       4-CD program.

  • Introduction to Weight Loss
  • Introduction to Hypnosis
  • Selecting Your Food Program
  • Eating Smart
  • Avoiding Temptation
  • Exercising Regularly
  • Appreciating Yourself
  • Maintaining Your Weight Loss

These programs helped me to lose weight at a time when it could hardly have been any more difficult for me. I believe in these programs, and I hope you find them as helpful as I have!

If you would like to read more READ OUR REVIEW.

                      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

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

Pizza Fit'n Free
If you liked Pizza Fit'n Free before you'll like it even better now! Our new and improved cheese
has a richer flavor, better melt,
and the pizzas are more affordable than ever!

With just 248 calories, 0g fat, and a 6 Points Plus® value, you can enjoy the entire pizza and still have enough calories left for dessert.

Visit and order your delicious pizza today!

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

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

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.


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.


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 has updated all the restaurants on the web page with to the new PointsPlus values.  (We will also continue to provide the old Point values, along with the new PP values.)

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—

Note: The DWLZ forum requires you to register and login to read the posts there. Your information will be kept confidential, and it is only to keep the message board a safe and friendly place that we require our users to register.

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

Newsletter Sign Up

Dotti's Newsletter Subscription Page -

(You can also unsubscribe from Dotti's Newsletter there.)

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® and PointsPlus® are registered trademarks 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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