IN THIS ISSUE
|| Tools to Help
You On Your
|Quotes to Lift
|| 100 Calories or
| Ways to Cut
Volume 1 & 2
February 26, 2013
Good morning my friends. I hope this newsletter finds you in good health. I somehow got my back twisted about 3 weeks ago and have been living on muscle relaxants and pain meds. Thank goodness I did not crack a bone in my back or worse. So, I'm taking it easy, resting a lot, improving, but doing very little physically, for the time being.
I'm staying on Program—although there have been days I didn't eat enough—but I hope to remedy that soon. I've lost 16.8 lbs since I started back on Program in January. I need to get back to my Elliptical again, since I've had to lay off it while my back healed.
Pull up your comfy chair, grab your tall glass of water, and gather around for a nice visit.
Tools To Help You Stay on Your Journey
Believe it or not there are many things you can do to help you stay on your Journey. Over the years I have used many tools of my own to keep me from straying too far off my Journey. How many of you have some "ready to use" tools to help you stay the course? How many of you who do have an arsenal of tools use them?
Here are a few of my tools for Success on the Journey:
Always focus on the positives of your Journey, not the negatives.
♦ Instead of saying, "I should not of eaten that." try saying, "It's okay that I ate that but next time I need to eat less of it." ~ Remember, you can eat anything you want but you need to be accountable for it. In fact, it's usually worse if you don't eat what you are craving for a long time. You will eventually eat said food and a lot more while trying to avoid it.
♦ Instead of saying, "I can't even stay on Program one day." try saying, "WOW today was quite a challenge but I can't wait for tomorrow and that fresh new start." ~ Nobody is perfect which means we all have our days where nothing seems to come together for us. Guess what? That's okay because there is always a new day tomorrow.
♦ Instead of saying, "I only did 10 minutes on the treadmill; I am never going to get fit." try saying, "Today was an awesome day! I did 10 minutes on the treadmill and I feel fantastic." ~ All those 10 minutes add up to a healthy new YOU. Don't ever underestimate ANY exercise. There is no set amount, just what you can handle. Never compare yourself to others.
I think you get the picture about what I'm talking about. Positive self-talk is one of the strongest tools on my Journey. When you focus on the negative, guess what? You will become depressed, discouraged and miserable. Wouldn't you rather be a happy, encouraging and confident person? I know I would.
Pull a motivational quote out of a pretty jar or vase
Let me tell you this is one of the most fun tools I have ever used on my Journey. It is an interesting story of how I came about making my vase of "feel good" slips of paper.
A very good friend of mine sent me a paper chain of messages from Zonies who had posted on a thread asking something like, "What does DWLZ mean to you?" The posts were so warm, supportive and wonderful. I had the paper chain hung up for a very long time until one day I decided to take each link apart, fold it up, and put it in a pretty jar. When I need a pick-me-up I pull one of the messages out and read it. They have never failed to cheer me up and help me get back in the right frame of mind.
Write down WHY you want to be on your Journey
Why did you start your Journey? I guess that is a pretty important question because if you have no direction it's hard to stay on the Journey. Some of our fellow Zonies came up with quite a few reasons why they wanted this Journey. Maybe a few of them are yours?
♦ I want to be off all medication for diabetes.
♦ I want to grow old with my husband.
♦ I want to be able to buy and wear any outfit that I like.
♦ I want to stay healthy. My grandparents all died young from things that could
have been prevented with healthy lifestyles.
♦ I want to feel good.
♦ I want to be in control of my life and especially over food.
♦ I want to be comfortable in my own skin.
Those are just a few
but I'm confident all of you can come up with more of your own, that fit YOU. Write them down and put them somewhere where you can look at them often to remind you WHY you are on this wonderful lifelong Journey.
Set up a reward system for different goals achieved
Do you give yourself a reward of some sort when you accomplish a goal on your Journey? Is it a food (like going out to your favorite restaurant) reward or a non-food reward? I have found that setting small goals, and not only scale result goals, and rewarding myself with something (like a book I've been wanting, a wonderful, smelling candle, bath salts...) is a great tool on my Journey. I made my rewards for different aspects of my Journey ~ staying on Program, 10 lb loss, exercising, drinking all my water... you get the picture. It doesn't have to be just about the scale moving down. Here are a few reward ideas:
♦ Candle and bubble bath
♦ Nail polish; nail dryer
♦ New CD
♦ New DVD or VHS movie
♦ Book you've been wanting
♦ New charm for your charm bracelet
You don't have to spend a lot of money or any money, for that matter, on your rewards. The #1 rule for these rewards is that you demand this time for yourself with no interruptions. It's your reward after all! Here are some rewards that are free but priceless:
♦ Bubble bath
♦ Read a book
♦ Lie down and listen to your favorite CD
♦ Work on your scrapbooking
♦ Watch one of your favorite movies
♦ Go shopping in your own closet
Visuals are a great tool on your Journey
I work very well with visuals as I'm sure most of you do. What are some visuals that you can think of that would help motivate you to stay on your Journey? Some of the visuals that I've seen used over the years have been very motivational to me. Here are a few ideas to get you started:
♦ Make a paperclip chain of how many pounds you want to lose ~ As you lose the pounds move one paperclip for every pound to another chain. Quite the visual!
♦ Lift a 10 lb sack of potatoes ~ Pretty heavy, huh? Imagine how you will feel with those 10 lbs gone.
♦ Take a good look at a pound of "fat" ~ This was done at one of my Weight Watcher meetings. Next time you are upset because you only lost a pound this visual will make you feel much better about that one-pound loss.
♦ Take pictures on your way to your goal ~ Whether it's every 10 lbs or a different amount - you decide - this is a great way to actually see your progress. Make sure you take a front and side picture.
Sometimes we need help visualizing different aspects of our Journey. Make yourself a list of visualizations you can use when needed.
Always have a support system in place
A support system is very important on this Journey. Having your support system in place will help you stay successful on your Journey. A support system works both ways. They are there for you and you are there for them, which helps you stay on your Journey. It's a no-lose deal! Remember, you might not need the support on some days but the others might need your support. Here are a few suggestions on gaining the support you need for your Journey:
♦ Join Weight Watchers (great support)
♦ Join TOPS (Take Off Pounds Sensibly)
♦ Joining a Message Board - ours is wonderful!
♦ Team up with a weight loss buddy
♦ Do the Journey with your hubby
Everyone needs someone to cheer them on when they are doing good; help them when they are struggling; bring smiles to them when they are down and give them lots of just because.
These are just a few tools for a successful Journey. I'm sure if you really think about it you can come up with more to fit your Journey. One of the most important things you can do to help you be successful on your Journey is to have as many tools in place as you can to combat those times when you will need them. Being prepared is half the battle. You can do this. I have faith in each and every one of you. Good luck!
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Quotes to Lift Your Spirits
Quotes to Lift Your Spirits
"Today is a new day. You will get out of it just what you put into it... If you have made mistakes, even serious mistakes, there is always another chance for you....for this thing that we call "failure" is not the falling down, but the staying down." ~~Mary Pickford
"Yesterday is not ours to recover, but tomorrow is ours to win or lose." ~~Lyndon B. Johnson
"I love the challenge of starting at zero every day and seeing how much I can accomplish." ~~Martha Stewart
HE WAS ONLY A CHOCOLATE CHIP COOKIE...
I LOVED HIM...
I met him at a party. There he
was at the end of the buffet....a loner; the last one on the plate. He had a certain something...a sweetness, a sensuality. He was one hot cookie. I felt as if I'd always known him...hungered for him. When he looked at me with those warm brown eyes, I melted. Before I knew it, I had my hands on him, my mouth on him...in public. After that night, we were inseparable. With him I could be myself. he didn't seem to care what mood I was in, how I looked or even if I gained weight. Together we had the recipe for happiness. No one satisfied me like Chip.
THEN THINGS CHANGED...
My friends said he was no good for me. He started to give me heartburn. I felt crummy, but it had to end. Now we've gone our separate ways. I hardly think of him anymore. Oh, if I see a certain TV commercial, a particular magazine ad, a coupon for cents off...that old longing returns. And when we run into each other in the supermarket, we nod. We're friendly. But it's OVER
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 >
100 Calories or Less Snacks
♦ Apple [80 calories]
♦ Cheese, 1 Mozzarella Stick
♦ Turkey Noodle Soup, 1 cup [68 calories]
♦ Cheese Curls, 8 [80 calories]
♦ Egg Drop Soup, 1 cup [75 calories]
♦ Walnut Halves, 7 [90 calories]
Weight Loss Help For You
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
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 .
A Note On Stress From Al
You may know that I had an attack of stress/anxiety back in 1990 in Amsterdam, New York while driving home across country. Ever since that day, I have had to deal with anxiety attacks, and at times it has been quite debilitating for me. Certain medications help, slowing down my running heart, removing my chest pains, and other symptoms, and allowing me to get back to work. But meds always have side effects.
This week I have been working on my new Weight Loss Journal formatting and have been making some significant progress. I have dropped 20 pounds and it motivated me to get back to journaling again.
However, as with any major undertaking, there is a stress load that comes with it. Yesterday, I was suddenly crushed with a load of stress. I couldn't do a thing on my project. My chest tightened, and I was helpless to precede.
Back in 1990, I was treated very badly by my doctors, who seemed to have no understanding of stress and anxiety. I was left embarrassed and helpless in the face of antagonism from the medical profession. Although I now understand stress a great deal more than I did back then (and I think the medical profession itself is far better informed on the topic today), I still feel residual embarrassment when I am suddenly crippled by an attack.
I decided to use a hypnosis track from the Hypnosis Network. (They have a special program for Anxiety that comes at no extra charge with the Weight Loss For Life CDs, by the way— just go to the site and hunt around. They have lots of programs.) I used track two of Accelerated Sports Healing, because I also have a tendon problem that I am working on, and I was nearly in tears at the relief I felt, by the end of the session; I was able to jump right back into work and I felt wonderful. It was like having a good night's sleep or a vacation day on the beach. I was so relaxed. It was better than any medication has ever been for me.
If you suffer from stress, I highly recommend hypnosis. I like sports, even though I am getting older and it is harder to do things without getting hurt, but I still tend to focus on the sports related things, and the Accelerated Sports Healing CD worked like magic for me yesterday, and I have used the Advanced Sports Pain Management CD to help with pain, and have even used that in the dental chair before, when pain was becoming intense for me. It was very effective!
If you haven't tried the calming influence of hypnosis during a stressful anxiety attack, you have no idea what you are missing by way of the calming waters of peace. I was so thankful I had that option yesterday!
Wishing you the very best,
Something to Think About
A few years ago, at the Seattle Special Olympics, nine contestants, all physically or mentally disabled, assembled at the starting line for the 100-yard dash. At the gun, they all started out, not exactly in a dash, but with a relish to run the race to the finish and win.
All, that is, except one little boy who stumbled on the asphalt, tumbled over a couple of times, and began to cry. The other eight heard the boy cry. They slowed down and looked back. Then they all turned around and went back. Every one of them.
One girl with Down's Syndrome bent down and kissed him and said: "This will make it better." Then all nine linked arms and walked together to the finish line.
Everyone in the stadium stood, and the cheering went on for several minutes. People who were there are still telling the story.
Why? Because deep down we know this one thing: What matters in this life is more than winning for ourselves. What matters in this life is helping others win, even if it means slowing down and changing our course.
Thank You, Steve & Joyce
I have always looked at Dotti's Weight Loss Zone as a place where all of us are there for each other; holding each other up when needed; helping each other to succeed on their Journey and giving out lots of and support to each other, letting us know we are never alone on this Journey. I hope you will always feel welcome at Dotti's Weight Loss Zone. ~ Dotti
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Using the Baja Bob's links in this newsletter or on DWLZ will apply a 10% discount automatically!
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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
Ways to Cut 100 Calories
♦ Instead of 1 cup of turkey stuffing have 2/3 cup.
♦ Have a barbecued chicken sandwich instead of barbecued pork.
♦ Use 3 tbsp of low-calorie French dressing instead of 2 tbsp of
Bleu Cheese dressing.
♦ Chewing gum - replace 8 sticks of regular gum with sugar-free gum.
♦ Instead of two brownies have two fig bars.
♦ Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
♦ Next time you have a fish sandwich, hold the tartar sauce and sprinkle
some lemon on it instead.
Software You Can Use! — And Now Available Online!
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
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.
Never Give Up!
|"Taking care of yourself does not make you self-centered, it makes you centered." ~ Anonymous
|One of the most
important parts of
"It does not matter
how slowly you
go so long as you
not stop." ~~Confucius
Giving up is
NOT an option.
DWLZ Message Board
Please Read Our
|Show your support
for DWLZ - the graphic
will be under your
username on the boards.
Please become a
Dotti's Tools: Calculators and Perpetual Calendar
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.
Newsletter Sign Up
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:
Note: The DWLZ forum requires you to register and login to read the
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."
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
|"I cannot relive yesterday and tomorrow isn't here yet, so I
will just deal with today."
Copyright and Disclaimer
—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.
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
new PointsPlus values
while all Point values in
old Point values
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.