Dotti's Newsletter May 3, 2013
DOTTI'S NEWSLETTER
May 2013



IN THIS ISSUE


Welcome! Why
Exercise?
Strategies to
Help You
Slim Down
Motivation Belly Blasters Comic
Relief

Sausage, White
Bean, & Kale Rotini
Never
Give Up
Dotti's
Tools
DWLZ Cookbooks
Volumes
1 & 2
Newsletter
(un)subscribe
Copyright &
Disclaimer


May 5, 2013

Welcome

Hello my friends!  Happy Mothers Day to all our Moms out there. Have a wonderful day and celebrate.  It's your special day!   It's just Al and I here on Mother's Day but Al makes everyday a special day for me.

Hugs Dotti



Why Exercise?

Exercise is so important in your healthy lifestyle.  I know it's one area where I am having trouble right now. Did you know that less than 5 percent of adults get at least 30 minutes of exercise a day, according to studies that actually measure activity?  Children aged 8 to 18 now spend more than seven hours a day in front of a TV, video game, or computer.

There is strong evidence that regular exercise can:

  • Lower risk of early death
  • Lower risk of coronary heart disease
  • Lower risk of stroke
  • Lower risk of high blood pressure
  • Lower risk of adverse blood lipid profile
  • Lower risk of type 2 diabetes
  • Lower risk of metabolic syndrome
  • Lower risk of colon cancer
  • Lower risk of breast cancer
  • Help to prevent weight gain
  • Assist in weight loss, particularly when combined with reduced calorie intake
  • Improve cardiorespiratory and muscular fitness
  • Help to prevent falls
  • Reduce depression
  • Increase cognitive function (especially for older adults)

There is moderate to strong evidence that regular exercise can:

  • Increase functional health (for older adults)
  • Reduce obesity, including in the abdomen

There is moderate evidence that regular exercise can:

  • Lower risk of hip fracture
  • Lower risk of lung cancer
  • Lower risk of endometrial cancer
  • Help with weight maintenance after weight loss
  • Increase bone density
  • Improve sleep quality

Exercise improves the health of the blood vessels and allows them to open up more. Exercise improves the effect of the nervous system on the heart. When you exercise, your nervous system shifts from the sympathetic tone, which is the stress tone, to the parasympathetic tone, which is the rest tone.  This is why physically active people have lower heart rates.

Belly fat is associated with an increased risk of diabetes and heart disease. Fat cells in the abdomen are different than fat cells in the thigh or arms.  Harmful substances are produced by abnormal fat cells.

Diabetes is a failure of the body to control the amount of sugar in your blood, sometimes called disease of the metabolism. Skeletal muscle is the biggest consumer of sugar in your blood. When muscle is healthy, it's chewing up blood sugar all the time.  When it's not healthy muscle, it's pretty much leaving the sugar in the blood. 

Exercise can help to keep you young.  As you age, the two most critical elements, to your well being, are the ability to move the way you want to, and the ability to think the way you want to. From about age 40 to 50 on, you start to lose 1 to 2 percent of your muscle every year and with that comes loss of strength.  Physical activity is the best think for maintaining physical function.  The saying, "If you don't use it you're going to lose it." is so true regarding your muscles.

Exercise is a pretty good treatment for depression, to lower anxiety and stress levels, to feel energized, and to improve your sleep.  Having a physically active lifestyle may be one of the most important prevention for dementia and Alzheimer's disease.

It does not matter when you exercise.  Pick a time and go for it.  I, personally, like to exercise when I first get up or otherwise I won't do it.  When I lost my 100 pounds, back in 1998 (my that's a long time ago Frown), I got up at 4:30 am, 3 days a week, drove for 30 minutes to a gym I loved, and did a half hour on the elliptical (my favorite machine) and a half hour on the treadmill.  I was exercised and home before Al got up for work.  I felt so good.  I kept my exercise to one hour, Monday-Wednesday-Friday.  If I did extra exercise it was my choice. 

Whatever you decide to do for physical activity make sure you enjoy it.  If you are one of those people who just can't get into exercise, then do it anyway and think about all the health and weight loss benefits you are going to attain.  Sometimes we just have to "Do It". 

Do not make unrealistic exercise goals.  /Remember that physical activity can help you to not gain weight, and help you to lose weight. Physical activity needs to be combined with eating less if you want to lose a fair amount of weight. 

Challenge this month - get back to being active again on a regular basis.  We can do this.  I know I can.  One Day at a Time.  I'm rooting for you.

Resources
** Nutrition Action Health Letter
** Timothy Church, Professor of preventive medicine at the
      Pennington Biomedical Research Center at Louisiana State University

** www.health.gov/paguidelines/pdf/paguide.pdf

Hugs Dotti


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Looking for a great snack?

Al & I have tried the heavenly

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and the delightful new

Chocolate Raspberry VitaCakes!

and we both agree:

THEY ARE DELICIOUS!

√    A p p r o v e d !   
Hugs Dotti



Strategies to Help You Slim Down

Below are a few "fat-burning" foods that will help you lose weight naturally.

  1. Pears - Pears are rich in fiber (15% of your daily recommended amount of fiber in just one pear).  They also help you feel full, which in turn, keeps you from overeating.  You can eat a pear before a meal to help curb your hunger. Don't peel the pear, as that is where most of the beneficial fiber is.
  2. Grapefruit - Eating half a grapefruit before each meal may help in your weight loss.  There is a compound in grapefruit that helps you regulate insulin, a fat-storage hormone.  After peeling and segmenting the grapefruit, cut into chunks.  Add these to a spinach salad or some delicious shrimp.
  3. Almonds - Almonds, along with a healthy diet, might just help you zap fat. Results from a dieting-study show that participants who ate almonds daily for 6 months lost 18% of their body fat.  Try to work your almonds in as a snack (22 almonds add up to 1 serving).  You can also chop them finely and add them to oatmeal or yogurt.
  4. Chocolate - Yep, this is my favorite one!  Dark chocolate (my favorite), and other foods high in antioxidants, may help prevent the accumulation of fat cells in the body.  For 98 calories, try melting a 1/2-ounce of dark chocolate in the microwave for 30 seconds and spread on half a graham cracker.

Resources
** 
Health Card from Prevention Magazine


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 >



Motivation

It's not just the climb.

It's not just the climb. It's the grind.

It's the getting up while other people are sleeping.

It's the checking your blog 100 times a day and realizing
there's not a single comment. And then writing again
tomorrow. And the day after that.

It's the ignoring what you'd like to do because what you'd
love to do needs your time.

It's sucker punching Monday morning and starting your day
before fear has a chance to find you.

It's the swallowing your pride and playing the concert
to nobody but the waitress.

It's the filling out all the annoying paperwork it takes
to turn your dream into a business.

It's the 12,000 tweets. It's the asking people for help even though
you'd like to pretend you're too strong to need it.

It's the realization that the scale isn't your boss; it's a tool. And if
you didn't hit your weight goal today: you'll get back on the bike;
back on the run; back on the steps; and hit it tomorrow.

It's losing the client, losing the job, losing the opportunity, and
realizing you didn't lose your identity.

It's getting back up.

It's the 4 AM alarm clock to catch a shuttle to the airport.

It's the measuring your success against your own actions, not
the accomplishments of others.

It's the remembering that hard work still beats 100% of the
shortcuts everyone else thinks social media offers.

It's the being willing to fail. And fail. And fail. And fail. And
get better. Slower than you'd like. In increments smaller than
you'd like, but better is better.

It's the not being ashamed of your success or apologizing for
the wins, but having the courage to celebrate them without
stumbling into the land of arrogance.

It's starting all over again every time the sun does.

Is it just the climb? No. If you want to change your life and
the world, it's the grind. Keep grinding.

Anonymously sent to me.



Belly Blasters

Do you want help to flatten your stomach?  Here are 10 belly-blasting tips that will help flatten your stomach fast.

At the gym

    1.  Go to the gym and watch calorie intake.  Women who do this are more successful at tummy trimming.

    2.  Do the bicycle to target your ab muscles. You can also lie with your hands behind your head; alternately touching each elbow to opposite knee.

    3.  Work in intervals. Women who do 20 minutes of interval training 3 times a week lose more belly fat than women who do 40 minutes of cardio 3 times a week.

At home

    4.  Drink a little wine.  Light to moderate wine drinking can protect against belly bulge.  Limit yourself to just one daily glass.

    5.  Avoid carbonation. Fizzy drinks are full of gas, which means you will be too, if you drink them.  A not-so-svelte profile will be the result. 

    6.  Don't sip through a straw.  You will swallow extra air, which will show up on your middle.

    7.  Nix broccoli.  It contains raffinose, an indigestible carb that'll puff you up like a parade float.  The same goes for cauliflower, cabbage, and brussels sprouts.

    8.  Up your calcium.  Dieters who add 1,200 to 1,300 milligrams of calcium to their diet can see 3 times the belly trimming.

In your life

    9.  Stop smoking.  Nicotine keeps abs from burning fat, so smokers often have more deep-tissue belly fat.

    10. Get more sleep.  Women who get only 5 hours of sleep a night are almost twice as likely to be obese as those who get 7 hours.


Resources
**
Health Card from Prevention Magazine


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

Shopping for Swimwear

I have just been through the annual pilgrimage of torture and humiliation known as buying a bathing suit.

When I was a child in the 1950's the bathing costume for a woman with a mature figure was designed for a woman with a mature figure-boned, trussed and reinforced, not so much sewn as engineered.

They were built to hold back and uplift and they did a damn good job. Today's stretch fabrics are designed for the pre-pubescent girl with a figure chipped from marble.

The mature woman has a choice - she can either front up at the maternity department and try on a floral costume with a skirt, coming away looking like a hippopotamus that escaped from Disney's Fantasia, or she can wander around every run of the mill department store trying to make a sensible choice from what amounts to a designer range of fluoro rubber bands.

What choice did I have? I wandered around, made my sensible choice and entered the chamber of horrors known as the fitting room.

The first thing I noticed was the extraordinary tensile strength of the stretch material.

The Lycra used in bathing costumes was developed, I believe, by NASA to launch small rockets from a slingshot, which give the added bonus that if you manage to actually lever yourself into one, you are protected from shark attacks. The reason for this is that a shark taking a swipe at your passing midriff would immediately suffer whiplash.

I fought my way into the bathing costume, but as I twangled the shoulder strap into place I gasped in horror - my bosom had disappeared.

Eventually I found one bosom cowering under my left armpit. It took awhile to find the other. At last I located it flattened beside my seventh rib.

The problem is that modern bathing suits have no bra cups. The mature woman is meant to wear her bosom spread across the chest like a speed bump. I realigned my speed bump and lurched toward the mirror to take a full view assessment.

The bathing costume fitted all right, but unfortunately it only fitted those bits of me willing to stay inside it. The rest of me oozed out rebelliously from top, bottom and sides. I looked like a lump of play dough wearing undersize cling wrap.

As I tried to work out where all those extra bits had come from, the pre-pubescent salesgirl popped her head through the curtains, "Oh, there you are!", she said. I asked what else she had to show me.

I tried on a cream crinkled one that made me look like a lump of masking tape, and a floral two-piece which gave the appearance of an oversize napkin in a serviette ring.

I struggled into a pair of leopard skin bathers with a ragged frill and came out looking like Tarzan's Jane on a bad day.

I tried a black number with a ruffled midriff and looked like a jellyfish in mourning.

I tried on a bright pink pair with such a high cut leg I thought I would have to wax my eyebrows to wear them.

Finally I found a costume that fit. A two-piece affair with shorts-style bottoms and a halter-top. It was cheap, comfortable and bulge-friendly, so I bought it. When I got home I read the label, which said, "Material may become transparent in water", but I'm determined to wear it anyway. I just have to learn to breaststroke in the sand!

Thank you Donna L.


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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


Sausage, White Bean, and Kale Rotini

With only 5 main ingredients, plus a few pantry staples, are needed for this delicious, low-sodium Italian meal.

Prep: 10 minutes  Total: 25 minutes

     Makes 6 servings

     Ingredients

  • 2 tbsp olive oil
  • 2 links Italian-style turkey sausage, casings removed
  • 1 tbsp minced garlic
  • 3/4 cup dry white wine
  • 8 oz whole wheat rotini
  • 1 can (15 oz) cannellini beans, rinsed and drained
  • 2 tbsp chopped drained oil-packed sun-dried tomatoes
  • 10 oz baby kale
  • Red-pepper flakes

Heat 1 tbsp of the oil in a large skillet over medium-high heat.  Cook sausage, breaking into bits, for 4 minutes.  Transfer to bowl.  Now cook the garlic in skillet, stirring, for 1 minute.  Add the wine off heat and simmer until it is reduced by half, about 2 minutes.  Remove from heat.

Cook pasta, reserving 3/4 cup cooking water.  Drain.  Add the sausage, pasta, beans, tomatoes, and reserved cooking water to the skillet.  Gradually add the kale and cook until just wilted, about 3 minutes.

Season and top with red-pepper flakes and remaining 1 tbsp oil.

Per serving: 329 calories, 9.5 g fat, 263 mg sodium, 43 g carbs, 7 g fiber, 13 g protein, 0.5 g saturated fat *8 (6)

*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.

Resources
**
Prevention Magazine, by Lori Powell



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
NEVER
GIVE UP
.
Friends

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

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 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

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.)

I have added the following restaurants to my webpage and our Dotti's Food Score app.

Amigo's & Kings, Joe's Crab Shack, Nordstrom Restaurants, Pacific Wok Teriyaki Grill, Smashburger, Eggsmart, Garbanzo Mediterranean Grill, Your Pie, WOW Cafe & Wingery, Surf City Squeeze, and Cherry Berry - Self-Serve Yogurt Bar

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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