Dotti's Newsletter July 12, 2012


Welcome! The Valley of the Shadow Super-Starter
Quotes to
Lift Your
Motivation Comic

10 Little
Looking For a
Weightloss Buddy?
Copyright &

July 12, 2012



typing on computer   Good morning my friends.  Has it been a month already since we last visited? I hope all is well with you and in your part of the world.  I am well, and still working hard on getting back to my healthy lifestyle filled with laughter and promise. 

Today Al will be talking about us, Al & I, and updating you on the latest happenings in our life.  Grab your water, find your comfy chair, and bring that wonderful smile.  I'll see you there.

Dotti Hugs

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~ Dotti

The Valley of the Shadow

    If Dotti and I were a state, for the past few years, our state bird would have been the vulture. Medical problems and weight gain, have only been part of the misery cocktail, a big part, admittedly, but only part. It has often felt like we were waiting for yet another hammer to fall, as things came at us in rapid succession, as our ability to deal with them diminished.

Let's take this past 30 days as an example. On June 20, my appendix decided it didn't want to play well with the rest of my body, and went into armed rebellion. I was in surgery that evening to remove the rebel from my sovereign territory, and he was sent off to a glass jar in a lab, where he will be studied. Tough break for the little guy, but he asked for it.

A week later, I dropped in to see my mom, and for the first time, she just looked at me, and said, "Hi," as if she were meeting me for the first time. She had no idea who I was, and even when another resident in her home queried her directly about whom I might be, she shook her head and said she had no idea. Her eyes held no spark of sanity or intelligence, and as painful as the first blow was, this second was perhaps even worse.

It is very difficult for me to connect the person standing there, the way she looked, the way she dressed, the way she acted, and way she reacted to me, with the woman who nurtured me through a very tough childhood, with her creative wit and sharp sense of humor. She was the one constant in a world that was all to often topsy-turvy for me, thanks to the alcohol problem my father had. And now she has no idea who I am, when or where I was born, or when or where she was born for that matter. And I can take no comfort in knowing that she is right now at the peak of where she will be for the rest of her life mentally. She only gets worse from here.

You might remember that we moved up to Spokane, Washington in 2009, in hopes of finding a quiescent and happy place to live, with family and friends. That has not turned out at all as we had hoped. We have had the very bright spot of getting to know our darling little granddaughter Emily, and there have been some very nice times spent with our son LeRoy, his girlfriend Rachel (perhaps soon to be wife?), and her other two lovely children. We are very attached to them all. But various factors have made it difficult to spend much time with them, as we would have liked to. The remaining reasons we moved up, have turned out to be nothing short of a disaster.

And this past week, we found out that our landlord is about to lose the property that we are renting, when a final notice was taped to our door. Suddenly, another move has been forced upon us. Now, after the very trying year we had last year, with Dotti's two surgeries, we really were hoping very much for a nice quiet upbeat year this year. But alas, Fate has no such plans for us.

Dotti and I sat down and discussed this. We looked at our options and decided that we had to make a move for us this time. We have been in the doldrums for too long, and we have found that Spokane, is not the town for us. No offense intended against the fine city, or fine people of Spokane, truly. It is simply that we feel at home in Vancouver. We were married there on June 10, 1976. The Navy and various other parts of life has moved us many other places, and we didn't get back home until 1995. From that year, until late in 2008, we grew to deeply love that city and the surrounding area. There is only one place on earth that calls to us as "home." And that place is Vancouver, Washington.

So, we did some digging and we found a house not far at all from our old house in Vancouver, and we have it locked in. We will be moving shortly back home. Our hope is that our return to our town will make things fall into place for us at last and allow us to return to what is normal for us. Soon, Multnomah Falls will be within a short drive again. The Oregon Coast will be close at hand, as well as Mt. Hood, and the entire Columbia River Gorge. If we are going to turn our lives around, and get our course set to a healthy happy future, we will be doing it in our favorite city, Vancouver, our home.

Whether this move is the right thing to do, or not, only time will tell, but we feel we are doing this for the right reasons this time. We are not moving for someone else, or to make someone else happy. We are moving because we feel it is the best thing for the two of us. Maybe, just maybe, that will help us to set all things right in our life finally once more. Our move to Vancouver in 1995 turned out to be a wonderful choice. Our hope is that the move in 2012 will have the very same results! And just maybe, our "state bird" will change from the vulture, over to the "blue bird of happiness."

Wishing you the very best,


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 >

Super-Starter Smoothies

Here are a few nourishing smoothies to start your day or for a snack to perk you up.  The classic smoothies usually contain fruit, yogurt (or any other creamy ingredient) and liquid.  You can boost nutrients by adding in ingredients such as almond butter for extra protein or rolled oats for extra fiber.  When you use fruit, the entire fruit is used, thus giving you all the fiber.  When you use berries in your smoothie you may be protecting your brain according to recent research.  These smoothies are great to take on-the-go.

Blueberry-Banana Smoothie

Makes 3 (3/4-cup) servings

Using almond butter boosts protein and gives this smoothie a rich, almost chocolaty flavor.


  • 1 cup unsweetened frozen blueberries
  • 1 medium banana, peeled and sliced
  • 1/2 cup nonfat plain, or vanilla, yogurt (can use silken tofu)
  • 1 cup orange juice
  • 2 tbsp almond butter (or peanut butter)
  • 1 tsp honey

Add all ingredients to blender. Cover and blend until smooth and creamy.  Serve immediately.

Per serving:
   190 calories, 7 g fat, 0.5 g sat fat, 31 g carbs, 3 g fiber, 70 mg sodium, 5 g protein *5.5 (4)

Berries & Greens Smoothie

Makes 3 (1-cup) servings

You might be questioning the use of kale in this smoothie but don't knock it until you try it.  It is a great way to get some extra nutrients and you will be surprised by how well it blends into your smoothie. 


  • 1 cup unsweetened frozen blackberries (or frozen mixed berries)
  • 1 medium banana, peeled and sliced
  • 1 cup low-fat 1% milk (or soymilk)
  • 3/4 cup chopped fresh kale
  • 2 tsp honey

Add all ingredients to blender. Cover and blend until smooth and creamy.  Serve immediately.

Per serving:
   130 calories, 1.5 g fat, 0.5 g sat fat, 27 g carbs, 4 g fiber, 50 mg sodium, 8 g protein *4 (2)

Peachy Almond Smoothie

Makes 3 (3/4-cup) servings

For extra body and fiber, ground oatmeal is used.  You can use a variety of fresh berries and stone fruits.


  • 2 tbsp rolled oats
  • 3 ice cubes
  • 2 cups sliced fresh peaches (or nectarines or strawberries)
  • 1 cup almond milk (or 1% milk; I like the SF almond milk)
  • 2 tsp lemon juice
  • 1 tsp honey

Place the rolled oats in the blender and blend until oats are finely ground.  Place in small bowl and set aside. Place the ice cubes in the blender and crush.  Add the peaches (or other fruit), almond milk (or 1% milk), lemon juice, honey and the reserved rolled oats.  Cover and blend until smooth and creamy.  Serve immediately.

Per serving:
   80 calories, 1.5 g fat, 0 g sat fat, 17 g carbs, 2 g fiber, 50 mg sodium, 2 g protein *2.5 (1.5)


To increase your fiber, try adding flaxseed to your smoothie (1 tbsp adds 1.6 g fiber).

To increase your calcium, try adding nonfat dry milk powder to your smoothie (1 tbsp adds 62 mg).

To increase your protein, try adding whey powder (1 tbsp vanilla-flavored whey protein powder adds 4 g).

~~~Tufts University Health and Nutrition Letter

* Whenever possible, I calculate ALL my Points on my Offline Points Calculator in the Half Points Mode, which rounds UP to the nearest Half Point. This keeps my site consistent. All point values in black bold are the new PointsPlus values , while all Point values in red bold are the old Point values .

Weight Loss Help For You

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 Last year was one of the most difficult ones I have ever faced. I lost both of my hips to arthritis (see Straight From the Hip for details), so I couldn't even stand up without pain, let alone walk. But guess what? That year 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 last year!

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.

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

Quotes to Lift Your Spirits

"Have patience with all things, but first with yourself. Never confuse your mistakes with your value as a human being. You're a perfectly valuable, creative, worthwhile person simply because you exist."
~~St. Francis De Sales

"Taking care of yourself does not make you self-centered, it makes you centered."

"Failure is simply the opportunity to begin again, this time more intelligently. "
~~Henry Ford

Mood Booster

You know, our moods affect us in many ways.  Your metabolism can be determined by your mood and most of all, your mood does affect what you eat.  Below is an easy mind booster to use when you are feeling low.  You can do this exercise anywhere; at work, play or home.

Do you remember what I said about your mood affecting what you eat?  When you feel good, you eat better and exercise more.

  1. Stand up.
  2. Breathe deeply.
  3. Look up toward the sky.
  4. Stretch your hands up above your head, spreading your fingers apart.
  5. Smile (even if you don't feel like it).
  6. Smile (go on, show those teeth).
  7. Smile at the world.
  8. As you exhale gently, lower your hands and shake them out.

Being able to change your mood and recognize that you are in charge of your mood, is very important.

~~~The Little Book of Diet Help by Kimberly Willis, PhD

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There are two days in every week about which we should not worry;
Two days which should be kept free of fear and apprehension;

One of these days is YESTERDAY,
With its mistakes and cares, its faults and blunders, its aches and pains.
YESTERDAY has passed forever beyond our control.
All the money in the world cannot bring back YESTERDAY.
We cannot undo a single act we performed.
We cannot erase a single word we said.
YESTERDAY is gone.

The other day we should not worry about is TOMORROW,
With its possible adversities, its burdens, its larger promise.
TOMORROW is also beyond our immediate control.
TOMORROW, the sun will rise, either in splendor or behind a mask of clouds;
But it will rise. Until it does, we have no stake in TOMORROW
For it is as yet unborn.

This leaves only one day - TODAY.
Any man can fight the battles of just one day.
It is only when you and I add the burdens of those two awful eternity's -
YESTERDAY and TOMORROW - that we break down.
It is not the experience of TODAY that drives men mad.
It is remorse or bitterness for something which happened YESTERDAY
And the dread of what TOMORROW may bring.

Let us, therefore, live but ONE day at a time.

  ~~~"Twenty-Four Hours A Day" meditation book - Thank you Marguerite

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

Mirror, Mirror on the Wall

Mirror, mirror on the wall
Do you have to tell it all?
Where do you get the glaring right
To make my clothes look just too tight?
I think I'm fine but I can see you
won't cooperate with me;
The way you let the shadows play
You'd think my hair was getting gray
What's that, you say? A double chin?
No, that's the way the light comes in;
If you persist in peering so
You'll confiscate my facial glow,
And then if you're not hanging straight
You'll tell me next I'm gaining weight;
I'm really quite upset with you
For giving this distorted view;
I hate you being smug and wise -
O, look what's happened to my thighs!
I warn you now, O mirrored wall,
Since we're not on speaking terms at all,
If I look like this in my new jeans
You'll find yourself in smithereens!!!

  ~~~Author Unknown

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

10 Little Weight Watchers

10 little weight watchers joining in a line,
one hated vegetables, then there were nine.

9 little weight watchers say, "This is great."
One said I don't have time to exercise,"
then there were eight.

8 little weight watchers say, "This is heaven."
One had a birthday, then there were seven.

7 little weight watchers, getting thin for kicks.
One said, "Programs and fun just don't mix,"
then there were six.

6 little weight watchers, see how they thrive.
One said, "Just once won't hurt,"
then there were five.

5 little weight watchers beating at a door.
One weighed and left each week,
then there were four.

4 little weight watchers from fat getting free.
One heard, "Dear you're getting too thin,"
then there were three.

3 little weight watchers see how they do.
One went on vacation, then there were two.

2 little weight watchers, life has just begun.
One got off the program, then there was one.

1 little weight watcher standing all alone,
the body's gotten little, how the pride has grown.

1 little weight watcher,
at goal she (he) looks divine.

We, each one of us, can be that one and not the other nine!!!

   ~~~Sent to me by a fellow Weight Watcher

Portobello Mushroom Stroganoff

Makes 8 (1-cup) servings

A hearty, Russian classic, our budget-friendly, clean version replaces the beef with portobellos, making up for lost protein with tofu in the creamy sauce.


  • 12 oz whole-wheat egg noodles
  • Olive oil cooking spray
  • 1 medium yellow onion, thinly sliced
  • 4 oz white mushrooms, thinly sliced
  • 8 oz portobello mushrooms, thinly sliced
  • 1 clove garlic, minced
  • 14 oz medium-firm tofu, puréed in blender or food processor
  • 8 oz low-fat sour cream
  • 8 oz low-sodium beef stock
  • 1 tbsp unsalted tomato paste
  • 1/2 tsp Cajun seasoning
  • Sea salt and fresh ground black pepper, to taste
  • 1 tsp dried dill

Cook noodles according to package directions. Drain and set aside.

Heat a large nonstick or cast-iron skillet over high for 1 minute.

Reduce heat to medium-low, mist with cooking spray and add onion. Sauté for about 8 minutes or until caramelized. Add white and portobello mushrooms and garlic. Mist with cooking spray, if needed, and saute until cooked, about 5 more minutes.

Add tofu, sour cream, stock and tomato paste, and stir until smooth. Stir in seasoning, salt and pepper.

Pour mushroom sauce over cooked noodles. Serve topped with dill.

Per serving:
   140 calories, 3.5 g fat, 0.5 g sat fat, 18 g carbs, 1 g fiber, 140 mg sodium, 9 g protein   *4 (3)

* 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 .

Looking for a Weight-Loss Buddy?

We have a great forum on our Message Board where people are buddying-up with others to help them on their weightloss Journey.  You can check it out here:


Dotti's BMI and BMR Calculators

                 Dotti's BMR Calculator            Dotti's BMI Calculator

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 and the iPhone and Android App, 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.

If you are having trouble logging in to our message board, please contact Al at:

Aldwlz at gmail dot com

"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.

Until Next Time

I've really enjoyed sitting here and visiting with all of you. It is one of my favorite times, that I have missed lately. 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."



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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