Dotti's Newsletter August 13, 2012


Welcome! Easy As
Falling Off
a Log
Motivational Puzzle
You Will Win The Urgent Cat Willpower—
You   Have

Burning 50 Calories Think Positive Looking For a
Weightloss Buddy?
Copyright &

August 13, 2012



Moving Here we go again! 

Hi, this is Al. Dotti is busy packing with the help of her twin sister, Catherine. So, I am filling in this time around.

As you might recall, Dotti and I moved down to Tiller Oregon in November of 2008, to help my mother out, because she was suffering from Alzheimer's. We, unfortunately, didn't understand what Alzheimer's does to its victim, and were not prepared for what awaited us. We just barely got out with our sanity 6 months later and we moved up to Spokane in April of 2009. We brought Mom up in 2010 and she moved into an assisted living facility, where she did pretty well until, recently. But she has worsened greatly of late and we now have to move her to a new place that is set to handle her special needs.

At the same time, we had our home pulled out from under us, by a landlord who has failed to meet his mortgage requirements. Between the demands of the Navy, and then moving to where electronics jobs were, we have moved a lot. Moving twice in 6 months—not so very long ago—nearly did us in, and we frankly have had enough of that. This will be our 18th move, since we have been married. Enough already!

We thought about it long and hard and decided that we wanted to make this our last move if possible. So, we picked a place that will not be sold out from under us again, and one that is located in our hometown: Vancouver, Washington. We were married in Vancouver, on June 10, 1976. When we were able to finally return home, after the Navy had sent us all over the place, and civilian jobs added their bit, when the opportunity to transfer arrived in 1995, and we went to Vancouver. We love Vancouver, and it is the place where we would love to live out the rest of our lives.

As an old Jethro Tull song title states, "Nothing is easy," and that certainly has described our life lately. But when you are married to your best friend, hey, you can put up with a lot of heavy rolls, before your ship goes down. I still have my heart leap every time I see Dotti smile, and whether it is on a desert island, or in a million dollar mansion, being with her is my idea of heaven. I think we will be okay.

This time around I am going to talk about my Vancouver plan to get back to goal, before, or very near the beginning of 2013.

Thanks for joining us again for this edition of Dotti's Newsletter!


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~ Dotti

Easy As Falling Off a Log
    (Have you tried that lately?)

    We know that if we eat more calories than we burn each day, we gain weight. If we eat fewer than we burn, we lose weight. Just like we know that if we lean too far over, when we are standing on a log, we will fall off of it. The eating (or the leaning) is all we have to do, in order to make it happen. We know this. So, why are we not all at goal right now and remaining there? Because we didn't do what we know needs to be done.

In my case, it is simply not planning out my eating, and then following the plan. I know what the problem is, and it is an interesting study in psychology that I have let this happen. But that is another story. Right now, I want to focus on what I am going to do about it.

Let's start with what I know works. I set out on the path to goal, weighing 239.5 pounds, on May 12, 2001. About 19 weeks later I hit 200 pounds, which is the top of my Normal Range (BMI 25.0) on September 22, 2001.

My wish was to not have to worry about bumping up against the top of my Normal Range all the time, and in the Navy, I had been forced to remain at or below 190 in order to meet the percent of body fat requirements. I decided to set my personal goal at 190 and then aimed at holding my weight between 185 and 190.

I hit my goal of falling below 190 pounds on November 24, 2001. (I graphed my weight loss here.) I then remained below 190 for 1 year, 2 years, 3 years and 4 years before losing my focus and having things get away from me in 2006.

What all of this tells me, is that the laws of physics, and the laws of weight loss, are consistent. It was I who changed. I changed what I ate, and I lost weight. I continued to plan and watch what I ate, and I remained at goal. I stopped paying attention to what I ate, and changed what I was eating, and I gained weight.

While losing weight can be as simple as falling off a log, it is not as easy to do. Weight control is something that requires us to pay attention: not just today, and not just tomorrow, but for the rest of our lives. As soon as we stop paying attention, we lose control of the scale.

One of the primary tools I used to lose weight and maintain that weight loss, was the concept of "Standard Meals." Each day I ate the very same thing for breakfast. In fact, what I have had for breakfast hasn't changed much even still. Sadly, the rest of my day has not been so consistent.

So, as soon as we get this move behind us, by no later than September 1, I will be starting to rebuild the success I had in 2001, and a keystone concept of that plan is to create "Standard Meals" again.

A standard meal doesn't have to be the same thing day after day. It can be any combination of foods that have the same number of whatever you are counting. In my case, in 2001, I was counting the Weight Watchers Points of that period. Today, there is a different formula for calculating points (it generally yields a slightly higher point value for the same food) but it doesn't really matter. You can count calories as well. What does matter is that you get the right amount of food each day, and not too much. (Or too little!)

A good way to start out is to sit down with pencil and paper, and divide up the day into convenient parts, and assign the amount of whatever you are counting to each part, so that you come up with the right total at the end of the day.

For example, using the old Weight Watchers system, which I was using in 2001, at my current weight (230 pounds) my target point range would be 26-33. Using that as my starting point, I work through my day. I normally divide the day up into three meals, and snacks.

If I lock my breakfast in at 5 points for food, and a cup of coffee with non-dairy creamer, (see Standard Meals) that leaves 28.0 points for the rest of the day. For lunch I aim for 7 points total, and then I am down to 21 points for the rest of the day. Generally, what I did in 2001 was to let my remaining point total dictate how much I ate for dinner and for snacks. Snacks accumulate throughout the day. I drink coffee at one point per cup, and sometimes grab a 2-point banana. I count the non-fat popcorn I eat at 2.5 points per bag. I try to hold dinner down to a point level where I have room left for some popcorn or other snacks during the evening.

Notice on the "Standard Meals" page, for lunch there are lists that I can choose items from. It doesn't have be organized that way. You can create an entire meal menu, and then create other meal menus of equal point value. You can then simply choose an entire meal one day, and a completely different meal another day, and so on.

If dinner is a problem, where you find you are overeating, it would make sense to create standard meals for that meal as well. When you are eating food that you know the food value of, you can relax as you eat, and enjoy your meal, knowing that you are on your program. Don't wander away from what you know. If you have to guess, for example at a restaurant, guess high. Make it your goal to always be below your point limit, or whatever control mechanism you are using.

Make it easy to stay on program. Don't play by-guess-and-by-golly with your weight, because you are playing it with your life if you do.

We went to a water park last week, and I caught my bare toes on the edge of a stone block in the path, and I took a fall. As I felt I was falling, I rolled on the way down, and took the force on my left shoulder. I felt the joint rebel a bit, but it was not seriously hurt. I dinged my knee, and the worst of it was the terrible purple my two toes turned from the trauma they sustained.

I was lucky. If I had weighed 50 pounds more, I would have probably separated my shoulder, and I might have seriously damaged my knee, rather than just scraping it. If I keep on the path I have been on for the past couple of years, I will put on that additional 50 pounds in time.

As time goes on, I keep adding a little weight at a time. I get upset and pay attention for awhile and then I get comfortable with the new weight. Then I add a bit more. I was upset about hitting 220, now I am fighting 230. (I was up to 235 the other day.) This is not going to fix itself and it is not going to go away on its own. It is up to me.

This move is going to make a lot of changes in our life. I am going to make sure that one of those changes is going to be getting back to goal.

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 >

Motivational Puzzle

    Can you spot the 6 differences between two pictures of Dotti?

Click on the image here and test your skills of observation:

Link to Dotti Puzzle

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

You Will Win!

The road to goal's not always easy,
At times it's uphill all the way.
But take heart and listen to me,
As I say,
If you're right on program daily,
Or if you're over points again,
Never give up trying and you'll win!
You will win!
You will win!
Never quit, just start again.
Even if you falter,
You will win!
When your joy has sunk in darkness,
When you feel you've lost your sight,
Hope's candle still is burning,
In the night.
For when you struggle ever forward,
Moving past your eating sin,
You will be rewarded, yes you will win!
You will win!
You will win!
Never quit, just start again.
Even if you falter,
You will win!
The secret of a winning journey?
Giving up is never done!
As long as you keep trying,
You have won!
Dotti's Weight Loss Zone awaits you,
Where your friends help you to win.
Especially when you're struggling, once again.

You will win!
You will win!
Never quit, just start again.
Even if you falter,
You will win!

You will win!
You will win!
Never quit, just start again.
Even when you falter,
You will win!
Words written and performed by Al Coon at the Dotti's Weight Loss Zone Conference 5.
(Sung to the tune of "Let It Be" written by John Lennon and Paul McCartney.)

The Urgent Cat

Waking up in the morning and thinking that this is going to be a great day will give you energy and motivation to succeed throughout your day. If you wake up thinking negative thoughts you will be far more likely to give in to wrong habits and activities.

Are you determined to succeed no matter what? Or are you hoping that maybe you might be successful this time, but you are pretty sure that you won't be?

When I was 12 years old, I had a beautiful black cat named Kit. She was a Manx, with the typical short tail, and rabbit like hind legs. I loved that cat, and I hated having to put her into her travel box when we had to take her somewhere. We didn't have a fancy carrying case like you can get today for your pet; we had to use a cardboard box with air holes cut into it.

I found that when a cat is faced with being forced into a place it doesn't want to go, it shows what real determination is. Clawing, hissing, biting, searching, and pushing its way towards even the smallest opening, it will find any possible path to freedom. If you get it into the box, the instant that the box is later opened, that cat is out of the box before you would think the opening could possibly be large enough for it to fit through.

When we want something as badly as that determined cat wants to be free, then we almost always can have it.

~~~Doing What Must Be Done By Al Coon

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Willpower—You Have Enough!

Think of willpower as jet fuel. Jet fuel supplies the power for flying aircraft all around the world. No one would suggest that jet fuel is an ineffective source of power for air travel. However, if you try to use it directly, you will fail to achieve safe air travel. If you take the amount of jet fuel, necessary to fly from here to a destination 1,000 miles from here, and you put it into a large tank, crawl up on top of the tank, and then light a match…. BOOM! You just blew yourself up. It was not because you did not have enough power in your tank, but it was because you used it incorrectly, that you failed.

~~~from Orville & Willpower - The "Right Brothers" By Al Coon

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

Magical Weight Loss (Not!)


"They say there's no magic way to lose weight and get in shape. I'm here to prove them wrong." David Copperfield, world famous magician and AbracadAB Roller inventor.

Why struggle and strain with conventional ab machines? With the AbracadAB Roller Plus, you just lay back, say "abracadabra," and presto! Fat and inches magically disappear!

Harnessing the same magical powers used to make the Statue of Liberty vanish, Copperfield now uses his wizardry to make inches vanish from your waist! All it takes is 20 seconds, three times a week, without ever breaking a sweat. In fact, you can even enjoy a smoke or your favorite cocktail while in the machine. And when you're done, just say "abracadab-away," then watch in amazement, as the E-Z Fold-A-Way feature automatically stores the machine under your bed.

Don't be fooled by conventional ab exercisers that make you do the work. Say goodbye to painful sit-ups and boring crunches forever, with the one-and-only AbracadAB Roller Plus!

What Our Customers Are Saying:

"The best thing since the Psychic Friends Network." -- Laverne Mowatt, Omaha, Nebraska

"After a 20 minute nap lying inside the AbracadAB Roller, I feel totally re-energized." -- Cecil Bodine, Tupelo, Mississippi

"If you believe it works, it works!" -- Thelma Tucker, Lubbock, Texas


Just 3 easy installments of $29.95 plus $7.95 hocus-pocus tax. No money-back guarantee necessary. Allow 6 - 8 light-years for delivery. (Like you have something better to do?)

  ~~~Mitch Lemus

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

Burning Off 50 Calories at a Time

Check out how many things we normally do on any given day that burn 50 calories; step it up a bit and you can burn twice that!
  • Make the beds [25 minutes]
  • Clear the dinner table & wash dishes [20 minutes]
  • Rake the lawn [12 minutes]
  • Pace with the little one to put him/her to sleep [15 minutes]
  • Wash the car [10 minutes]
  • Take a leisurely walk after your meal [15 minutes]
  • Push little one in stroller [20 minutes]
  • Vacuum the living room [20 minutes]
  • Sweep out the garage [20 minutes]
  • Climb stairs at work to your office [6 minutes]

   ~~~McCall's; values based on a 140 lb woman; if you weigh more you will burn more; if you weigh less you will burn less.

Think Positive

"Life is a miracle wrapped in beauty and filled with sweet surprise." —Author unknown.

"Experience is not what happens to you, it is what you do with what happens to you." Aldous Huxley

"Self-confidence is the first requisite to great undertakings." Samuel Johnson

"There is just one life for each of us: our own." Euripides

"We must not weep for what we might have been. There is still time." Edward Matchett

   ~~~Personal Power by Gillian Stokes

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. 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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