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IN THIS ISSUE


Welcome! New Year,
New Outlook
Let's Get Healthy!
Staying
Motivated
Quotes to Lift
Your Spirits
Motivation Fear of
Losing Weight

Comic
Relief
Never
Give Up
DWLZ Cookbooks
Volume 1 & 2
Newsletter
(un)subscribe
Copyright &
Disclaimer


January 11, 2013

Happy New Year

Welcome

Welcome my friends. Today I'd like to let you know what's been going on in my life the last three years and then move on to our discussion about the New Year and how we can make it a healthy one.

As many of you know I have had a most difficult last three years. In 2010 the pain in my hips got so bad I could hardly walk and Al had to lift my legs for me every time I got into the car. That extreme pain continued until I found a great doctor in Spokane, Dr. Craig Bone, to agree to do both hip replacements. My left hip was the worst with the hip pretty much gone. He did an awesome job. That was June 13, 2011. I had to wait 3 months to have the right hip done and on Sept 12, 2011 I had it done.

I've healed well from the two hip surgeries and am pleased with the results. BTW, if any of you are from Spokane and are in need of a great orthopedic surgeon (I know he does hips and knees for sure) I highly recommend Dr. Craig Bone.

Right before my second hip surgery in September 2011 we had a great weeklong visit with our son Glenn, his wife Miho, and our grandson, Kai. It was in Spokane and LeRoy and his family were able to join in the fun. Soon after, my twin sister, Catherine, flew up to Spokane to spend some time with me. It was actually our reuniting after many years. I can't even begin to tell you how happy we were to finally be together as twins (long story). She cheered me up immensely. How great it was to have my whole family together in those two weeks; never to be forgotten.

I must also say that the birth of my granddaughter, Emily Grace Coon, to my son LeRoy and Rachel, was the crowning point of 2011. She is so beautiful.

During most of 2011 I was quite depressed over the constant pain. Being depressed is no fun, and I found that many couldn't ride it through with me. After my surgery in September 2011 my depression worsened with an emotional breakup with my best friend, which left me feeling very lost. That continued into 2012.

I finally started to see light again, and felt like I was becoming my old self once more. Then WHAM! In June, we got a foreclosure letter, addressed to our landlord, taped to our front door, stating that our landlord had made no payments on his mortgage with all the money we had sent to him as monthly rent! His payments to the bank had stopped the day we moved in, in April 2009. Apparently our landlord used our rent payments for some other use. So, we had to move. There was nothing available in Spokane in the area we wanted, so we opted to move back to Vancouver, WA, a place where we feel at home.

We found a house in the same general area where we lived before. In fact, we can look across the street, and see our old house from the backyard of our new house. It's a rental community of houses that are kept up nicely (they do all the yard work, etc.). The move was not easy or cheap. At the same time we were trying to pack up and get moved by August 31st, we got a call from the Assisted Living home where Mom (Al’s Mom) was living, and were told that we had to move her ASAP, because she was wandering outside and getting lost, and they didn't have the resources to deal with that. She was in the last stages of Alzheimer’s. We did finally manage to find a place nearby, and got her moved in. Sadly, on Sept 26, 2012, Mom passed away with Al at her side.

So here we are finally back home and slowly trying to get our life back together. We try to Skype with LeRoy, Rachel, Emily & family and also Glenn and his family in Japan, when we can.

Al and I are trying to get back to some normalcy in our lives. He has been my rock all this time and continues to be so. I have not been able to devote the amount of time that I would have liked to DWLZ. I did what I could during those trying years, and I'm hoping 2013 will be so much better. I will be updating the restaurants and adding new ones in the coming months. I will be posting much more on the Message Board.

Thank you, to all of you who have stood by my side, and cheered me on, sent me emails of concern, and were always there with lots of cyber-hugs. They were all very much appreciated.

I must also extend a HUGE thanks to my fellow administrators of the Message Board - Julie, Flo, Barb - they took up all the slack and never complained. Another thanks go to our Moderators, who help keep our Message Board running smoothly and free from spammers. Thanks for sticking with me. 

Hugs Dotti

 



New Year, New Outlook ~ Let's Get Healthy

There is something about the New Year that seems to attract change more than any time of the year. I feel it, can you? I am overweight, back up to 237 lbs. Why? I think the main reason is I took the focus off of me and I must say, the depression did not help. So, what am I going to do about it? I'm going to get back on Program and get healthy this year. I'm not going to set big goals, but many small ones leading up to the big one - back at a healthy weight and living the Journey. I WANT my self-esteem back. I WANT my smile back. I WANT my self-confidence back. I WANT more energy. I WANT to be at a healthy weight. I WANT to be healthy. Those are some of my "I WANT" desires. What are a few of yours? I am finally to a point that I'm fed up with my weight and unhealthy lifestyle. I want to do something about it.

My plan of choice is Weight Watchers, always has been. I find that program to be the best Weight Loss/Healthy Lifestyle program around. I can eat what I want, when I want and the choice is completely mine. There are no limitations on what types of food I can eat. The Points system is one of the easiest to implement and one that I continue to use. I started out on the Original 123 Success Points plan and that is the one I've stuck with.

Weight Watchers is great because as the years go by they are always improving their system, whether it is Points, Core or something else. Meanwhile, you are free to use the Program of choice that you are most comfortable with. I have members emailing me about the very old 1972 Weight Watchers Program because that is the one they are most comfortable with. Hey, it is not my first choice, but it works for them. Choice is a wonderful thing.

My plan is to track Points, calories, carbs & protein. I want to keep my carbs under 200g, as that is what is recommended for diabetics, and up my protein a bit. I will track my Points alongside the nutritionals. As for my exercise, my plan is to do the Elliptical 3x week for 50+ minutes (I watch my hour shows; am now trying to finish the Sopranos series). I plan on drinking at least six 8-ounce glasses of water every day and cut down on my diet Dr. Pepper; eventually quitting altogether.

I have thought about what I was going to do and I tried to keep it all reasonable. Of course, I'm free to add more exercise if I so choose but it is not in the plan so I won't feel guilty if I only do 3 days.

It doesn't matter whether it's Weight Watchers, Calorie Counting or any other program. Investigating what the different weight loss programs offer is a must if you're not sure of the path you want to take. Being informed is your best asset in beginning your Journey.

One of the main questions you have to ask yourself when embarking on your Journey is "Are you ready to commit?" You must be ready to commit to your Journey with no exceptions.

What does "commitment" mean? It means setting aside time each day to learning your new program and putting it to work for you. It means making realistic goals. It means being ready to make lifestyle changes. It means putting your NEEDS first and knowing that by doing so, you will be a much happier, confident and content person to be around. If you don't like exercise it means working on a more positive attitude about exercising. Most of all it means you are ready to change your life to a healthier one which in turn will give you more energy, more confidence, higher self-esteem and a thinner YOU.

Now that you've made the decision to change your lifestyle and embark on your Journey let's get started. Buy yourself a notebook, which you can use just for you. I have an awesome journal I found at the bookstore (and online) that is called, "Diet Minder, Personal Food & Fitness Journal" which I love. It has places to track everything. Write today's date and "Today is the first day of the rest of my life" because it truly is. In fact, I'd write that in big letters so it's the first thing you see when you open your notebook, which you'll use throughout your Journey.

One of the things you can include in your notebook is an assessment of how you "see yourself" and what changes you would like to see happen. For instance, when I look in the mirror I see "batwings" on my arms. YUK! I want to change that. I also see my eyes. I actually like those. Nothing to change or improve there. Make this an honest assessment and include the good with the bad.

The next thing you can include in your notebook is all the reasons WHY you want to embark on this Journey. For me it was to be thinner, have more self-esteem and confidence and to be healthier. What are yours? For your Journey, your reasons are more important than my reasons, because your reasons have to motivate you!

Maybe the next thing you can include in your notebook is a photo of you NOW with this in big letters: "Not for a Million Dollars will I quit this Journey!" This is what I always said from Day One of my Journey. I may have had stumbling blocks and side trips but I have NEVER stopped WANTING this Journey!

Your notebook will also be a great place to write down the challenges that you might have during your Journey and how you will handle them. Being prepared is the best defense against challenges.

Goals are another important part of your notebook. What are your goals? Are they realistic or are they so high you'll never reach them? Write down some realistic goals that you can accomplish. For example, don't say, "I want to lose 2 lbs a week." You are setting yourself up for disappointment if you do that. It is better to say, "I want to lose weight every week". You do not have a "number" set in concrete that way. You are a winner no matter how much weight you lose. Make your goals something you CAN achieve but not something that sets you up for disappointment.

Along with your goals you should create a page of rewards. I like to give myself a reward for every 10 lbs. Make the rewards non-food rewards. Some good ideas are a new paperback, new cookbook, scale, nail polish, etc. You get the picture.

Okay, how about exercise? Do you like exercise? Do you hate exercise? How will you incorporate it into your new healthy lifestyle? How about writing down all the things you like to do that involve moving your body? Could it be bike riding with the family? How about tossing a Frisbee with the dog? Walking the dog? What about swimming? How about playing softball or bowling on a league? These all involve movement, which is important in your new lifestyle. As you can see exercise isn't always about going to the gym, doing the treadmill, elliptical, or weight machine - it's about moving your body, and using whatever method that helps you to do so. Of course, having fun while exercising is an added bonus!

My leader always told us to get back to our childhood, where we never gave a second thought to it, before going outside and running about, swinging, swimming and constantly moving. Isn't that the truth?

Now that we've talked a bit about starting your Journey, let's talk about recommitting. Recommitting is a great way to get that "newbie" feeling back. What exactly is a "newbie" feeling? Let me tell you all ~ it is a feeling of excitement, adventure and confidence in learning new things to improve ourselves, both mentally and physically. It is that feeling of constantly being energized by everything around us - yes, you see many things in a whole new light. You cannot stop talking about your new lifestyle and all you've learned. You are smiling a lot and wondering why everyone has not started this fantastic Journey of their own. You will also notice that your "newbie" feeling is contagious and before you know it some of your friends and family have jumped on the bandwagon. It is a great feeling!

Good luck to you all on your Journey to a healthier, happier, thinner and more confident YOU in 2013. You all have it within yourselves to be great! You will find that the best you can be, is much better than you originally thought. It's up to you. I'm rooting for you all. Best wishes,

Hugs Dotti

 



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THEY ARE DELICIOUS!
Hugs Dotti



Staying Motivated

Staying motivated once you are on your Journey to a healthy new you is hard at times.  Below are some motivational tips to use when you are losing steam, not pounds and becoming discouraged. 

Set reasonable goals.  Ask yourself if what you are trying to accomplish is reasonable. "Trying to achieve too much in too little time can actually set you back" warns Dr. Andrew Weil, Director of Integrative Health and Healing at Miraval Resort & Spa. Losing 50 pounds in 2 months is unreasonable, but losing 10 pounds in 2 months is.

Think wellness not weight loss. Do you only make good food choices when you are trying to lose weight? This could lead to rebound weight gain if you go back to your old habits once you've reached your goal. "You have to eat every day, so why not eat better every day?" advises Rania Batayneh, MPH.

LIMIT but do not ELIMINATE. "Eliminating your favorite foods will just make you want/crave them more," says Rania Batayneh, MPH. Instead, Batayneh suggests allowing yourself those less healthy choices, but finding a way to limit your intake (in portion or frequency) to avoid feelings of deprivation.

Take stock of any and all of the positive changes new eating habits have brought you. Instead of focusing only on the changes you aren't seeing yet (i.e. a drop in your scale weight), focus on the benefits you are noticing, like saving money by not wasting it on junk food, or your increased energy level from exercising, advises Valerie Berkowitz, author of The Stubborn Fat Fix.

Celebrate the small victories! "Remember that fitness is more like a marathon than a sprint," advises certified trainer Stacy Berman. "By setting small weekly or monthly goals you will be able to track your progress which will keep you motivated to continue as you reach them and step by step" says Berman. And once you've achieved a goal, no matter how small, celebrate it! You don't always want to feel like you are far away from the finish line – celebrate each milestone as you achieve it along the way.

Drop the "perfect" mentality. Did you slip up? Have a moment of weakness? That's OK, says Valerie Berkowitz, Director of Nutrition for The Center for Balanced Health. "Use any splurge as motivation to get yourself back on track," recommends Berkowitz. Rather than using it as an excuse to have a donut for breakfast, as in I cheated last night, I might as well keep cheating, simply tell yourself that you will recommit, and make up for it.


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. (We want to thank those of you who have taken the time to give us high marks at the iPhone store!)

I will be working hard to update some of the restaurants and add some new ones. 

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 >



Quotes to Lift Your Spirit

“Taking care of yourself does not make you self-centered, it makes you centered.”
       ~~Anonymous

“In every problem are the seeds of it's solution.”
       ~~Anonymous

“You can't make someone else's choices. You shouldn't let someone else make yours.”
       ~~Anonymous




Motivation

Ten Important Traveling Companions to Take With You
on the Journey to Your Dreams

  1. Confidence: for when things get tough, when you're overwhelmed, when you think of giving up.
  2. Patience: with your own trials and temptations, and with others.
  3. An adjustable attitude: one that doesn't react, but responds with well-thought-out actions and feelings.
  4. Beauty: within yourself, in your surroundings, and in nature.
  5. Excitement: new things to enjoy and learn and experience.
  6. Fun: laughter and smiles any way you can get them.
  7. Companionship: people to share your happiness and sorrows, your troubles and joys.
  8. Health: mental, physical and emotional.
  9. Peace: with others, yourself, and in your environment.
  10. Love: pure, unconditional, and eternal.
     —Barbara Cage



Weight Loss Help For You

Enjoying Weight Loss CDs

I believe in using every tool available to me to help me stay on Program and keep motivated. Dr. Roberta's CDs are one of the tools I love. They help me stay motivated and build
my self-esteem.

2011 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! 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!

Dr. Roberta has created a new program, called Weight Loss For Life . I have started 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 overwhelming at times. I am using the old program to help keep my exercise motivation alive and well. Whatever set of CDs you end up with will be a great asset in your weight loss Journey.

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

Fear of Losing Weight

Some of the things I've heard over the years have one thing in common - fear of losing weight.  Let's look at some of those fears and what we can do about them.

1.  I have no support.  Who will be there to support me while I'm on this Journey?  We all know that when it comes right down to it we are losing weight for ourselves ~ not for our spouse, children or friends ~ ourselves!  If you cannot get the support you need from those close to you, try partnering with others who are trying to lose weight.  I love the Weight Watcher meetings because you are with others that are working the same program.  There is TOPS, which is a great support system for any program you are using.  I've heard great reviews of TOPS.  I've also heard of a great supportive message board - DWLZ Message Board.  All are welcome, anytime.  Open 24 hours.

2.  I'm too busy to work a program to change my lifestyle. How can I fit this in to my already hectic life?  Really?  Whose life isn't?  Think about this for a minute. We all have busy lives, in one way or another. This is LIFE after all and just as we get to relax a bit something else comes up; at least that's how my life seems to go. If you really want to start this Journey and change your lifestyle then you WILL find the time to do it.  It's OUR choice to make the time.

3. I cannot lose the weight.  Heavy people "run" in my family; it's in my genes.  It is medically proven that genes do have some effect on whether you will be thin or heavy. Along the same lines, it IS possible for you to do something about it.  You can boost your metabolism by exercising on a more regular basis. Lifestyle habits, many unhealthy, are probably more the cause of obesity than genetics.

4.  Nobody in my family will eat low-fat meals or "diet foods".  How will I ever lose weight?  You would not believe how many low-fat meals don't even taste like low-fat meals.  You can adjust the meals slowly.  Don't tell them you're making them low-fat.  You will be amazed how easy it really is and isn't it cool that while gaining your healthy lifestyle your family will be too!

5.  I've done diets before and I always gain the weight back; this will be no different.  Well, isn't that the truth!  I've been there and got that tee shirt, many times. I have to tell you, just because it's happened before does not mean it will happen this time.  This might just be THE TIME for you to gain that healthy lifestyle and maintain it.  This time it WILL BE DIFFERENT - it will be successful, fun and exciting!

6.  I'm comfortable with being overweight. I'm healthy and feel good.  You and I both know that being overweight is both unhealthy and uncomfortable.  Almost all of the ones I know, who are dealing with extra weight, are unhappy with their self-image and have medical issues that might be relieved when weight is lost. It is normal to be afraid of change.

No one needs to be afraid of losing weight and embarking on this Journey.  It is a win-win deal.  You will gain so much from this lifestyle - health, self-esteem, strength, confidence, a thinner you and much more.  Wait and see. 

I think Vincent Van Gogh
sums it up very well ~

"Courage - What would
life be if we had no
courage to
attempt anything?"

No obstacle saying

 


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Enjoy a cocktail and still stay on your Program


Comic Relief

Heaven

This 85-year-old couple, having been married almost 60 years, had died in a car crash. They had been in good health the last ten years mainly due to the wife's interest in health food and exercise.

When they reached the pearly gates, St. Peter took them to their mansion which was decked out with a beautiful kitchen and master bath suite and jacuzzi. As they "oohed and aahed", the old man asked Peter how much all this was going to cost. "It's free", Peter replied, "This is Heaven". Next they went out back to survey the championship golf course that the home backed up to. They would have golfing privileges every day; and each week the course changed to a new one representing the great golf courses on earth. The old man asked, "What are the green fees?" Peter's reply, "This is Heaven, you play for free."

Next they went to the clubhouse and saw the lavish buffet lunch with the cuisines of the world laid out. "How much to eat?" asked the old man. "Don't you understand yet? This is heaven, it's free!" Peter replied with some exasperation. "Well, where are the low fat and low cholesterol tables?" the old man asked timidly. Peter explained, "That's the best part - you can eat as much as you like of whatever you like and you never get fat and you never get sick. This is Heaven!"

With that the old man went into a fit of anger, throwing down his hat and stomping on it, and shrieking wildly. Peter and his wife both tried to calm him down, asking him what was wrong. The old man looked at his wife and said, "This is all your fault! If it weren't for your blasted bran muffins, I could have been here ten years ago!"

     —Anonymous



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





Never Give Up!

Pick Yourself Up

In my opinion, one of the most
important parts of this Journey
is to NEVER GIVE UP.

"It does not matter how slowly
you go so long as you do
not stop."
  ~~Confucius

Giving up is
NOT an option. 

Dotti

 



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Dotti's BMI and BMR Calculators
   

                 Dotti's BMR Calculator            Dotti's BMI Calculator


DWLZ Cookbooks One and Two

Cookbooks Cookbooks Cookbooks Cookbooks Cookbooks Cookbooks Cookbooks

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.


Newsletter Sign Up

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


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



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 accessing our web site or logging in to our message board, please contact Al at:

Aldwlz at gmail dot com



"You can't get anywhere today if you're still bogged down in yesterday."
~~Anonymous


Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!  

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, 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.

"I cannot relive yesterday and tomorrow isn't here yet, so I
will just deal with today."
Thankful for you Hugs!
Dotti



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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