Dotti's Newsletter  February 14, 2012

IN THIS ISSUE


Welcome! Bull's-eye! Upside Down
Blueberry Cobbler
Quotes to Lift
Your Spirits
100 Calorie or
Less Snacks
Portion
Size Tip
Comic
Relief

Stress Busters
to Help De-Stress
Motivation Estimating
Calories
DWLZ
Updates
Newsletter
(un)subscribe
Copyright &
Disclaimer

February 14, 2012

Welcome

          

typing on computer Hi everyone!  It is snowing as I write this, with the temperature at our house in the 20's.

This morning Al went around the Coliseum in Rome and over to the Vatican on his 3-mile walk. He did that without ever leaving Spokane! We have a treadmill with an iFit module installed. The iFit web site is connected up with Google Maps and Al maps out various walking paths. When iFit is running an exercise program on our treadmill, the mapped out course is simulated for us. When the mapped route has an elevation increase, our treadmill increases its incline percentage automatically, tracking the actual course. You can let iFit control the speed as well, if you like, or you can keep control of that yourself.

The really neat thing about this is that, by hooking up a computer to a TV, or other large monitoring device, the walking path will be shown as you walk along, by a progressive series of pictures in "Street View." Al saw the Coliseum and other ancient ruins, mixed in with modern buildings and vehicles on the road, as he was walking the city streets of Rome. He said he really enjoyed that walk this morning!

He has also mapped out the Bloomsday course and many others, including routes around some of the old places we used to live. The Bloomsday course "plays" like the real course does, and it is a super workout!

I think iFit has created a really great way to help motivate us for our exercise routines. They get my vote for providing a great addition to the world of health and fitness!

Today, Al will be talking about choosing your motivation target to hit, and keeping you moving towards your goal.

Dotti  Hugs





Vitalicious® All-natural, delicious, better-for-you baked goods    

Vitalicious® All-natural, delicious, better-for-you baked goods VitaTops, VitaMuffins, VitaCakes, VitaBuns 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® products today! Only 1 Point or 1-3 PointPlus on Weight Watchers and are the perfect snack.



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

THEY ARE DELICIOUS!


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



Bull's-eye!
    By Al Coon
    Based upon Keeping On Target, one of my articles on Dotti's Weight Loss Zone.

       Okay, you've made up your mind! You are going to do it. You are going to lose all of your excess weight this time. No more fooling around, it is going to happen!

       As you start out on each attempt to lose weight you tell yourself the same thing. You want to lose weight. You really do, and then some nasty piece of stress comes into your life, or maybe just a bit of boredom, and the next thing you know you have put a whole bag of potato chips, or cookies away to make yourself feel better. And you actually do feel better for the short time that you are actually eating them, but then you finally stop to think about what you have done and the guilt sets in.

       However, guilt only diminishes your self image. Even worse, it also makes you more likely to stumble again—because you feel like you are helpless and worthless. In frustration, you lash out at yourself, using uncomplimentary names, and this further devalues your self image. Then, in misery, you eat something else that is high in calories, to try and cheer yourself up.

       Now, put that guilt away! We have all been there. This is not what defines us as individuals. It does not set our worth. It is important to understand that. Your value as a person has nothing to do with your weight, or how you eat!

       It is easy to get confused about what is important and why. We are creatures who live as part of a group. And of course, being a normal human being, you want to fit in with the group. To bring this into clear focus, who among us cannot remember the agony of being different in school? For most school-aged kids, the primary goal is to merely fit in, and be one of the group, accepted and loved.


Sticks and Stones

       Do you remember the names kids had for all those who were different? Even the most intelligent kids in school were called names like nerds, or geeks. The ones on the other end of the intellectual spectrum faired no better. Those who were too thin, too short, too tall, too clumsy, too acned, too slow of speech, and those displaying any, of a myriad of other differences, were called nasty, cutting names, which burned and scarred the psyche as deeply as any knife could cut the flesh. As adults we find that the same weapons are often wielded in a more tactful manner, but they still cut just as deeply now.

       It hurts to hear the snide comments about what is in your shopping cart, as you wait in the check out line buying your food. It is also painful hearing the comment some child makes to her mother, even though it is quickly hushed, but still letting you know how that family really feels about someone being overweight. And whether you react with anger or tears, the nasty stares, rude and hateful, even from total strangers—people you have never seen before, and will never see again—still bring an ache to your heart. Does it hurt any less today than it did in school? You know that it doesn't!

       Add to this the personal knowledge you have that being overweight is unhealthy. People who carry excessive weight die young, their joints hurt and they can seriously be injured from a very short fall. When you are carrying excess weight, you know you don't look your best. Personally, you want to be thin.

       With the whole world apparently against you, even yourself, is it any wonder that we are overcome with guilt as we keep gaining weight, when we so desperately want to lose? The merry-go-round spins faster and faster as guilt for being heavy feeds our appetite to eat our way into covering those guilty feelings. It seems that it can never end. But it can!

       You can lose every excess pound you have on your body. Your success at doing that relies upon what your target is. Just being unhappy enough to scream with what your bathroom scale is telling you, is not enough. You can tolerate plenty of such screams on those days when you are buried in depression, and feeling bored, unhappy and sorry for yourself.


Seeing Is Believing

       Many experts call it visualization. You picture yourself succeeding, and over time you actually do succeed. Every morning you wake up, and you picture in your mind how you are going to face this day, and get through it on program, and on track to being thin. But those are just words, unless you make them live within you. You must have a fire in your soul, burning like a bonfire on a cold night, leaping high into the air, and driving your resolve. When you have this fire, it will consume all obstacles in your path. Your motivating target must be real to you: so real that you can taste it, as if it were in your mouth right now, sweet, substantial, and satisfying.

       Why are you interested in losing weight? Is it for health reasons? It may be. Some studies show the risk of obesity to be significantly more than the risks from smoking. If you smoke on top of that, you may be multiplying your risk of heart attack or stroke. This is a real concern. It may be your motivating target, if it moves you with passion. If not, it is a waste of time to think about, because you can always make excuses to put your worry to sleep.

       Perhaps it is your selection in clothes. Those big and full figure shops do not carry the same outfits that the petite miss shops next door do. You could be wearing the latest fashions if only you could just lose that weight. That just might be the target that fires your spirit. Or it may be ho hum to you.

       You may want to put a smile on your husband's face or impress your friends. You will of course, as the weight comes off, but is it enough? Does it fill you with the fire you must have to succeed? Will it come forward for you, when you are feeling weak and put upon, to do battle like a heroic knight, slaying your temptations and laying success at your feet as a gift?

       There must be something that you are aiming for, your target, that will get you up in the morning and out to the gym, or the track, and make your body exercise on the days when you could most easily talk yourself out of it. That same something must drive you to plan your days and your meals so that you will be on program each day. It is easy to choose a target that will get you through a day or two, or even a month. You may lose quite a few pounds and then suddenly find yourself struggling like a swimmer with a serious cramp. A few "glubs" later and you are going down for the count, putting weight back on again.

       Many people think it is very difficult to break a board with your fist. But I found that to break a board with a punch is much easier than I originally thought. It requires both focus, and aiming just beyond the board with your fist. You believe in your mind that you can break the board. The first time that takes faith, but after that, you know you can. You mentally focus, breathe and strike. Then you watch the board fall in two pieces at your feet. It is something that takes only a split second, but the lesson is just as true for something that will take years to accomplish: weight loss. You must aim beyond your goal weight. Your desire to succeed must include not only losing the weight, but also maintaining that loss for the rest of your life.


The Fire In Your Boiler

       No two people are exactly alike. You must find your own source of fire. I wish I could just hand it to you, and say, "Here you go my friend; this will take you to the finish line." But I can't. I don't know what will motivate you. You are a special person, with your own spark of life, and your own wonderful traits. You are unique in this world, a one of a kind, which makes you very special. But it also makes you someone who must decide for yourself what your target is. What will drive you to the top of the mountain, and into the future version of yourself, slim and trim, and happy that you are?

       Search out the answer to that question. Do not hurry, and do not be shallow in your thinking. Write down a list of every reason that you can think of as to why you want to lose weight. Think about the items on the list. Are they really important to you? Which of them really hits you where you live? To create a fire that will burn not only hot, but also long, you must pick something that will motivate you for the long haul.

       Once you have identified what it is that will really fire your spirit, write it down on a card, and put it somewhere where you can see it every day. Carry it with you and read it often. Focus on it and picture in your mind hitting that target squarely in the middle of the bull's eye. If you have a weak moment, stop and read your target statement.

       Visualize hitting your target, and if you have chosen your target well, you will find it much easier to stop your negative thinking, and instead, to search out something positive to do with your time. If you see yourself actually hitting your target often enough, you will come to rightly believe that your only destiny lies upon the road where your target will become your own reality.

       You can do this!

Wishing you the very best,
-Al


DOTTI'S FOOD SCORE

All the restaurants have been updated to include the PointsPlus system as well as the classic Points system! We have the web page and the phone app synchronized, so they both show the same data, and they are all updated with the new system!

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 >



Upside Down Blueberry Cobbler

     Makes 4 servings

     Ingredients:

  • 1/3 cup canola oil
  • 1/2 cup sugar
  • 2/3 cup sour cream, light
  • 1 cup flour
  • 1 1/2 tsp baking powder
  • 32 oz frozen blueberries
  • 3/4 cup fresh orange juice
  • Cinnamon
  • Nonstick cooking spray

Preheat oven to 425 degrees. Mix oil, sugar and sour cream together in a medium bowl. Add flour and baking powder. Spray an 8x8 inch casserole dish with the cooking spray. Spread batter in bottom of dish. In a blender or food processor, puree half the blueberries with half the orange juice, then pour into a separate bowl and mix with remaining whole blueberries. Top batter in dish with whole-blueberry mixture. Pour remaining juice on top and sprinkle with cinnamon. Bake 25-30 minutes. This is great topped with 1-2 tbsp fat-free whipped topping.

Per serving (without whipped topping):
    254 calories, 10 g fat, 39 g carbs, 3 g fiber, 3 g protein  *7   (5.5)




* 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.


Quotes to Lift Your Spirits

"You can't change the past, but you can ruin the present by worrying over the future." ~~Anonymous

"They may forget what you said, but they will never forget how you made them feel." ~~C.W. Buechner

"I don't want to be perfect, I just want to be a little better each day. And it's working." ~~Anonymous



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. Here is the key point: the CD's did NOT replace the program, but instead they enabled me to stay with my 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!

This year Dr. Roberta has created a new program, 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.

CD1:
  • Introduction to
    Weight Loss For Life
  • Mind Over Matter
CD2:
  • Alleviate Stress
  • Control Social Drinking
  • Stop Cravings Permanently
CD3:
  • End Night Time Eating
  • Shrink Your Stomach
CD4:
  • Tapping For Weight Loss
CD5:
  • Words to Live By
    -non-hypnosis motivation
    (I especially like this CD)

       4-CD program.

CD1:
  • Introduction to Weight Loss
  • Introduction to Hypnosis
CD2:
  • Selecting Your Food Program
  • Eating Smart
CD3:
  • Avoiding Temptation
  • Exercising Regularly
CD4:
  • 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


100 Calorie or Less Snacks

  • 3 medium apricots [51 calories]
  • 5 animal crackers [56 calories]
  • 1 oz nonfat cheese [40 calories]
  • 1/2 cup instant, SF, NF Chocolate Pudding [92 calories]
  • 1 Chocolate Pudding Pop [79 calories]

          ~~~ Based on averages of the brands available. Don’t forget to always check your nutritional label.



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 www.pizzafree.com and order your delicious pizza today!




Portion Size Tip


    About 1 cup or 1 medium fruit is your Fist.
    About 1 oz. cheese or meat is your Thumb.
    About 1 tablespoon is your Thumbtip.
    About 1 teaspoon is your Fingertip.
    Your Palm (fingers not included) is about 3 ounces cooked meat, poultry or fish.



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 


Gather around everyone and listen carefully. This is one of my favorite brownie recipes and it’s calorie-free! I remember these days well, when my son was little; they were hectic but so much fun!

Mom’s Brownie Recipe
Remove teddy bear from oven.
Preheat oven to 375. Melt 1 cup margarine in saucepan.
Remove teddy bear from oven and tell Billy "no, no."
Add margarine to 2 cups sugar.
Take shortening can away from Billy and clean cupboards.
Measure 1/3 cup cocoa.
Take shortening can away from Billy again and bathe cat. Apply antiseptic and bandages to scratches sustained while removing shortening from cat’s tail.
Assemble 4 eggs, 2 tsp. vanilla, and 1-1/2 cups sifted flour.
Take smoldering teddy bear from oven and open all doors and windows for ventilation. Take telephone away from Billy and assure party on the line the call was a mistake. Call operator and attempt to have direct dialed call removed from bill.
Measure 1 tsp. salt, 1/2 cup nuts and beat all ingredients well.
Let cat out of refrigerator.
Pour mixture into well-greased 9x13-inch pan. Bake 25 minutes.
Rescue cat and take razor away from Billy. Explain to kids that you have no idea if shaved cats will sunburn. Throw cat outside while there’s still time and he’s still able to run away.

Frosting
Mix the following in saucepan:
1 cup sugar
1 oz unsweetened chocolate
1/4 cup margarine

Take the darn teddy bear out of the @#$% broiler and throw it away—far away. Answer the door and meekly explain to nice policeman that you didn’t know Billy had slipped out of the house and was heading for the street. Put Billy in playpen.
Add 1/3 cup milk, dash of salt, and boil, stirring constantly for 2 minutes.
Answer door and apologize to neighbor for Billy having stuck a garden hose in man’s front door mail slot. Promise to pay for ruined carpet. Tie Billy to clothesline.
Remove burned brownies from oven.

   ~~~Author Unknown




Stress Busters to Help You De-Stress

  • Pop bubbles. Sure it sounds ridiculous but you go ahead and pop a couple sheets of those plastic air bubbles used in packaging. You will be surprised at how relaxing it really is!
  •  Make sure you always have some "humor" close by for those stressful times. Sometimes just reading a humorous book or watching a funny movie will de-stress you in no time.
  •  Have a glass of water instead of that second cup of coffee. Caffeine will increase your alertness but in the long run caffeine will leave you jittery and irritable. [I don't know about you but that stresses me out even more!]
  •  Remind yourself to relax. [This is one I have to work on]
  •  Three 20-minute walks each week can produce health and relaxation benefits.
  •  Learn something new just for the pure fun of it.
  •  Give yourself a lift by boosting someone else.

    ~~~ Stress Busters by Katherine Butler N.C.C.



Motivation


Look on the Bright Side

For every negative that consumes your happiness,
  Affirm two positives that sustain you.
For every "should’ve" you wish you’d done,
  Acknowledge something you’re glad you did.
For every loss that has altered your world,
  Count from it something you have gained.
For every limit that has ever beset you,
  Consider your possibilities.
You can’t always change the way things are,
  But you can change the way you wish to see them.
Never stop looking
  For the brighter side and beyond.

   ~~~from The Language of Positive Thinking by Eric T. Moore



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."
~~Anonymous



Newsletter Sign Up


Dotti's Newsletter Subscription Page -
http://www.dwlz.com/eletter.html


(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 [ http://www.dwlz.com ] is open 24 hours a day, every day.


Until Next Time

I’ve really enjoyed sitting here and visiting with all of you. It is one of my favorite times. I hope and pray that this edition of my newsletter finds all of you well and happy.

Until next time...

"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today."

~Dotti

                Hugs!



Copyright and Disclaimer


Copyright © DWLZ, Inc.—2012, 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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