Dotti's Newsletter March 16, 2013
March 2013


Welcome! Drinking Water
Make It A
Habit Today
Eat With
Motivation 19 Tips For Getting Your 8 Glasses
of Water Daily

Portion Size
Give Up
DWLZ Cookbooks
Volume 1 & 2
Copyright &

March 16, 2013


Hi everyone!  This visit finds me feeling so much better regarding my strained muscle in my back.  The meds helped me stay comfortable while healing. 

Today we are going to be talking about water and how important it is for all of us to get in at least 8 glasses daily.  I know when I drink my water I just feel better; when I don't I feel worn out and tired.  Maybe that's just me but I can tell you that when you don't drink your water your health will suffer.

Let's climb into our most comfy chair, grab our tall glass of water, and gather around for a nice visit.

Hugs Dotti



Drinking Water ~ Make It a Habit Today

I've been reading a lot about how water is good for us and for our weight loss Journey.  Water is essential to our well-being. Did you know that by drinking your daily allowance of water you are maintaining your health and well on your way to a successful Journey?  I know that drinking 1/3rd of my water in the morning helps me to get all my water in. I like to flavor my water and that has definitely helped me get in more than my daily allowance. I have found that you must make drinking water a habit like most anything else on our Journey.  Once you stop drinking your water it's hard to get back into the habit, but you must!

So, how many of you have a large glass of water (preferably iced so you can maybe sneak in a few burned calories) in front of you?  How many of you get your daily allowance of water in every day? Do you drink a glass of water before each meal? How about first thing in the morning? How many of you just downright HATE plain water?  Okay, so what are you going to do about it? Hopefully after today's discussion you will all find a way to get your daily allowance of water in. 

Water fills us up.  Water helps us look better.  Water keeps our body fluids in balance.  Water takes away excess sodium.  Cold water can burn calories (according to some studies).  Water suppresses the appetite.  Water helps the body metabolize stored fat. Water cushions joints.  Water protects organs and tissues. Water regulates body temperature.  Water carries nutrients and oxygen to cells.  Water removes toxins. Water maintains strength and endurance. Several preliminary studies suggest that drinking plenty of water may reduce your risk for breast and colon cancers.

The recommendation is to drink eight cups (8 oz glasses) of water daily.  You should add an additional cup of water for every 30-45 minute moderate-intensity workout such as walking and swimming; two cups for high-intensity activities like running and tennis.  If you exercise for an hour or more weigh yourself before and after your workout; for every pound you drop, add 2 1/2 cups to your fluid intake.

If you are one that has a hard time getting your daily water allowance think about using the Crystal Light tubes (add 1 to 12 oz/more water) or the Propel tubes (my favorite).  They flavor my water a bit and I drink a lot more that way.  As for having coffee as part of your water intake - Two hours after drinking eight ounces of water or coffee, your body holds about five ounces of water; but only four ounces from java. One ounce is not worth worrying about.  But...if you are a caffeine addict ~ people who drank six five-ounce cups of coffee with 600 milligrams of caffeine - slightly more than what's in a Grande, 16 ozs, at Starbucks ~ there is reason to worry.  Susan Kleiner, Ph.D., owner of High Performance Nutrition in Mercer Island, WA says caffeine addicts were found to be dehydrated but most of them weren't even thirsty.  Her advice for caffeine addicts is to drink the same amount of water for every caffeinated beverage you drink.

There is also another source to get your water requirement in - many of the foods you eat!  I'll bet you never thought of that.  I certainly hadn't.  Multiply the weight (3 oz broccoli) of your serving by its percentage of water (.90) to calculate the amount of water you'll get (2.7 oz). Just one cup of raspberries delivers 1/2 cup of water! The foods listed below are uncooked unless stated.

95% water ~ romaine lettuce, soy milk, tomatoes, watercress, zucchini

90% water ~ asparagus, bell peppers, broccoli, cabbage, cantaloupes, carrots, grapefruit, honeydews, kale, mushrooms, milk, oranges, orange juice, peaches, spinach, steamed clams, strawberries, unsweetened applesauce, watermelon

85% water ~ apples, blueberries, raspberries, kiwi fruit, pears, pineapples, plums, tofu, yogurt

80% water ~ Cherries, cottage cheese, grapes

75% water ~ Avocados, bananas, baked cod, corn, hard-boiled eggs, pudding, ricotta cheese, water-packed tuna

70% water ~ baked potatoes, cooked long-grain rice

65% water ~ cooked black beans, roasted skinless chicken

60% water ~ garbanzo beans, ice cream, baked salmon

50% water ~ broiled lean ground beef, part-skim mozzarella cheese

35% water ~ bagels, white bread, cheddar cheese, Swiss cheese

Less than 5% ~ dry cereal, popped popcorn

Did you know that by the time you're thirsty, you're probably mildly dehydrated?  Make sure you get plenty of water throughout the day. Signs of dehydration include: headache, fatigue, loss of appetite, flushed skin, light-headedness and dry mouth. 

Hugs Dotti

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

Hugs Dotti

Eat Out With Caution

How many of you eat out?  How often?  Do you go to the restaurant armed with information about the meals they are serving? 

Researchers asked about 1,000 men and women to write down everything they ate at home or at restaurants for a week.  People of normal weight averaged 550 calories per meal at home.  Eating meals at restaurants averaged 825 calories.  People who were overweight or obese, the typical meal at home averaged 625 calories, while meals at restaurants averaged 900 calories.

The researchers also found that the overweight and obese consumed their meals (at home/at restaurants) more quickly than the others. Yet they were no hungrier than the normal weight group.  If anything, they were more full (from previous meals) when they sat down to eat than the normal weight group.

A second study documented how many calories (including sodium, saturated fat, etc.) restaurant meals contained.  The researchers collected nutrition facts on more than 28,000 dishes served at 245 restaurants nationwide. 

To give you a little idea of some of the things you would find at restaurants I've listed a few below.

Typical Appetizer had 700 calories (a quarter of them had more than 1,145)
Typical Entree had 590 calories (a quarter of them had more than 890)

Of course, it gets worse if you throw in a typical side dish (210 calories), salad (410 calories) with dressing (150 calories), non-alcoholic beverage (360 calories) or dessert, rolls, or other baked goods (355 calories).

As you can see, eating out at restaurants can get out of hand very quickly if you are not armed with the menu items and the nutritional values. When you are armed with this information you can plan your restaurant experience to fit into your program.   

Knowledge is Power!

Nutrition Action Healthletter - July/August 2012



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 >



  1. Throw out nonessential numbers. This includes age, weight and height.

  2. Keep only cheerful friends. The grouches pull you down.

  3. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. 'An idle mind is the devil's workshop.'

  4. Enjoy the simple things.

  5. Laugh often, long and loud—laugh until you gasp for breath and your belly hurts.

  6. The tears happen. Endure, grieve, and move on. The only person who is with us our entire life is ourselves. Be ALIVE while you are alive.

  7. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your place. Do with it what YOU want…

  8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help from someone who looks healthy and fit.

  9. Don't take guilt trips. Take a trip to the mall, even to the next county; to a foreign country but NOT to where the guilt is.

  10. Tell the people you love that you love them, and at every opportunity.


Life is not measured by the number of breaths we take,
but by the moments that take our breath away.

19 Tips for Getting Your 8 Glasses of Water Daily

Sometimes drinking our eight glasses of water a day can be a real challenge. Here are 20 tips to help you accomplish that feat! It is said by many beauty experts that drinking your water is the cheapest, quickest way to look better! That should motivate us!

  1. Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking.

  2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.

  3. Make it convenient - keep a big, plastic, insulated water bottle full on your desk and reach for it all day.

  4. When you have juice (apple, grape, or orange) fill half the glass with water.

  5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.

  6. Have one glass every hour on the hour while at work. When the workday is done your water quota is met.

  7. Substitute a cup of hot water with a drop of honey for tea or coffee.

  8. While at work, get a 20-ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more.

  9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit.

  10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.

  11. Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough.

  12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.

  13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much.

  14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.

  15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap.

  16. Drink two glasses of water immediately after waking up.

  17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race.

  18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.

  19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again.

Make sure you always have your water bottle with you and refill it often.  This will help keep you hydrated and keep you from overeating while on the run - giving you that "full" feeling.  It will also keep your spirits high and a smile on your face!

** June 1999 issue of American Health

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

Comic Relief

An elderly couple noticed that they were beginning to forget many little things around the house. They were afraid that this could be dangerous, as one might forget to turn off the stove and start a fire. They decided to go see their physician to get some help.

The doctor told them that many older people find it useful to write little reminder notes to themselves, and the husband and wife thought this was a great idea.

When they got home, the wife said, "Dear, will you please go to the kitchen and get me a dish of ice cream? And perhaps you should write it down so you won't forget?"

"Nonsense," replied the husband, "I can remember a dish of ice cream!"

"Well," countered the wife, "I'd also like some strawberries, too! You'd better write it down so you don't forget."

"Don't be silly," was the irate reply. "I can do that."

"That's fine, dear, but I'd like some whipped cream on that also. Now, you'd really better write it down."

"Come, now, my memory's not THAT bad," said her husband as he headed for the kitchen. "No problem. A dish of ice cream with strawberries and whipped cream."

The wife could hear him in the kitchen getting out pots and pans and making lots of noise inconsistent with the preparation of a dish of ice cream. He emerged from the kitchen 15 minutes later. Walking to his wife, he presented her with a plate of bacon and eggs. The wife looked at the plate and said indignantly, "Hey, you forgot the toast!"


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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

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

Portion Size Tips

About 1 cup or 1 medium fruit is your Fist.
About 1 oz. cheese or meat is your Thumb.
About 1 tablespoon is your Thumb Tip.
About 1 teaspoon is your Fingertip.
Your Palm (minus your fingers) is about 3 ounces cooked meat, poultry or fish.

Software You Can Use! — And Now Available Online!

A Note Weight Commander

The Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own. It is a wonderful program to track your progress on any weight loss program you are using. You can read My Review of the Weight Commander or go straight to the source and check out this great software by following this link to Weight Commander . He has many tips and ideas throughout his program, which will help you to be successful on your Journey.

And for those who don't feel comfortable downloading software, or who cringe when Windows gives them another unnecessary warning about running perfectly safe software, Michael has created a wonderful online version of Weight Commander , where you can always access your information with privacy, with no worry about trying to transfer it from computer to computer when you switch. You can of course still get the software version (which continues to work very well, even on my Windows Vista computer ), but the online version of Weight Commander is a wonderful new option! You make the choice, but you win either way. Smile

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
this Journey
is to

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

Giving up is
NOT an option.


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Dotti's Tools: Calculators and Perpetual Calendar

Dotti's BMR Calculator            Dotti's BMI Calculator          Dotti's Calendar

And also...

Dotti's Exercise Heart Rate 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

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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."

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 [ ] 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!

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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