Dotti's Newsletter July 8, 2013
July 2013



The Benefits
of a Fiber-Rich Diet

Going on
Motivation Energy

Steak and Egg
Give Up
DWLZ Cookbooks
Volume 1 & 2
Copyright &

July 8, 2013

Happy 4th of July



Hi everyone!  June flew by and has kept Al and I very busy.  We made a quick visit to Spokane to see our granddaughter, Emily and family. Our good friend Joan, from the boards, came out for a week and we celebrated her birthday with her on the 30th.  Fun times, fun memories.  Here it is July 4th already.  Our son Glenn, his wife Miho, and our grandson Kai will be coming for a visit the middle of August. 

I'm still trying to keep on program and most of all, get my sleep schedule right.  Slow going, but I'm not giving up! I'm doing great on drinking my water instead of Diet Dr. Pepper (haven't given it up completely yet).

I do hope our visit is finding you all well.  Have a fantastic 4th of July and remember to SMILE
It's time to find your comfy chair, grab your tall glass of water, and gather around for a nice visit.

Hugs Dotti

The Benefits of a Fiber-Rich Diet

Did you know that vegetables have plenty of fiber?  What a great way to get your fiber in AND get healthy while doing it.  Al loves all sorts of vegetables.  He grew up a vegetarian and was introduced to them early in his life.

Vegetables are the one thing that I have problems getting into my daily diet.  When I was growing up my Mom always fixed canned corn, peas or green beans.  That was the extent of my vegetables then.  Salads were out of the question with eight kids.  Too spendy. I grew up never really liking anything but corn or corn-on-the-cob.  I have found that I like more vegetables now but usually only when they are freshly cut up (small) in a green salad. 

One study found that as fiber intake went up, waist size and BMI went down. Research has shown that 12 to 33 grams of fiber per day from whole foods (or up to 42.5 grams of fiber per day from supplements) may:

  • Lower blood pressure
  • Improve cholesterol levels
  • Decrease inflammation
  • Help prevent type 2 diabetes
  • Improve blood sugar and insulin levels in adults with diabetes
  • Aid digestion
  • Reverse constipation
  • Ease the symptoms of irritable bowel syndrome
  • Make you feel fuller longer, helping you from eating later

Adults - How much fiber?

To get the health benefits of fiber, the 2010 Dietary Guidelines for Americans suggests that before age 50:

  • Women get 25 grams of fiber per day
  • Men get 38 grams of fiber per day

After age 50, women can drop their fiber intake to 21 grams per day and men can drop their fiber intake to 30 grams per day.

Children - How much fiber?

Kids need fiber too.  The American Academy of Pediatrics suggests a simple formula to figure out how much fiber your child needs. Take the age of the child and add 5 grams of fiber (a 5 year old child should have 10 grams of fiber daily).

Did you know that the average fiber intake in adults is about half what it should be - 15 grams a day. Here are some ways to fit fiber into your daily diet without sacrificing taste or increasing your calories:

  • Try some beans - Beans have more fiber per serving than any vegetable.  A half-cup of cooked navy beans has 9.5 grams of fiber.
  • Eat more whole grains - Try for at least half your grain intake to be whole grains, which are also a good source of iron, magnesium, selenium, and B vitamins. Two plain rye wafers have 5 grams of fiber, a whole wheat English muffin has 4.4 grams of fiber, and one cup of brown rice has 3.5 grams of fiber.
  • Simple Swaps - Brown rice instead of white rice. Whole wheat bread instead of white bread. Whole wheat flour instead of white flour in baked goods.
  • Eat the peel - One medium apple with peel has 3.3 grams of fiber.  Having the apple with the peel beats out an apple without the peel (1.7 grams), 1/2 cup of applesauce (1.5 grams), or apple juice (0.2 grams).
  • Drop some extra fiber in - Add extra veggies to stews and casseroles.  Add oats to meat loaf, breads and cookies. Add fruit to cereal, yogurt and salad.
  • Check the labels - According to the U.S. Food and Drug Administration, a food must have 2.5 to 4.9 grams of fiber per serving to be called a "good" source of fiber. An "excellent" source will have 5 or more grams of fiber per serving.  All you need to look at is the amount of total fiber.  Always read the labels.

Having too much fiber in your diet can reduce absorption of vitamins, minerals, and proteins.  To avoid this, try to rely on natural sources of fiber instead of relying only on fiber supplements.  Don't forget to drink plenty of water to help your body process the fiber.

Challenge this month - try to get at least 20 grams of fiber in your daily diet.  This is about half of what they recommend but you want to go slow while adding more fiber into your diet. We can do this.  One Day at a Time.  I'm rooting for you.

Hugs Dotti

            ** Costco's Guide to Healthy Living

Vitalicious ® All-natural, delicious, better-for-you baked goods

Vitalicious® All-natural, delicious, better-for-you baked goods VitaTops, VitaMuffins, VitaCakes, VitaBuns and VitaBrownies are delicious. They are healthy, taste great and fit within any program you are using to attain your healthy new lifestyle.   ~ Dotti

Try Vitalicious® products today! Only 1 Point or 1-3 PointPlus on Weight Watchers and are the perfect snack.


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Looking for a great snack?

Al & I have tried the heavenly

Fudgy Chocolate mini VitaCakes

and the delightful new

Chocolate Raspberry VitaCakes!

and we both agree:


√    A p p r o v e d !   
Hugs Dotti

Going on vacation?

If you are planning a vacation, why not take your healthy habits with you.  Plan ahead for physical activity and getting healthy foods in your diet.

Here are some suggestions to help you keep your healthful eating mind-set while on vacation:

  1. Pack a cooler of healthy snacks for road trips - Instead of hitting the fast-food drive-thru, eat from your cooler full of veggies, hummus, water, and unsweetened applesauce. For long flights, carry on fruit and whole-grain snacks.
  2. Hotel continental breakfasts - Try to skip the fatty foods.  Choose low-fat yogurt and milk with your whole-grain cereal or plain eggs.  Stay away from the pastries, cheese, and sausage.
  3. Share a dish when eating out - Choose baked, broiled, or grilled foods instead of fried. Have a side salad or fruit instead of the fries. Eat slowly and enjoy the company.  Put your fork down when you are full.  My trick when I am full is to pour salt on the remaining food and then put my fork down.
  4. Limit your alcoholic beverages - Alcoholic beverages are high-calorie and can also lead to overeating.  Instead try choosing water, seltzer, or another low-calorie drink.

Here are some ways to fit in some exercise while on vacation:

  1. Take advantage of every pit stop and layover en route on your vacation.  Pace around the parking lot or terminal, or do push-ups against a wall or picnic table.
  2. Call your hotel ahead of time to see if there's a fitness center or pool on-site. Make sure to pack your workout clothes and swimwear.
  3. Look for ways to get your activity in no matter where you are going.  On the beach, play Frisbee.  In the city, do some sight-seeing on foot. At a resort, walk the golf course instead of renting a cart.

As you can see there are ways to take your healthy habits with you on vacation.  I'm sure you guys can come up with a lot more ways too.  Being prepared is the key to success.

Costco's Guide to Healthy Living



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 >


How to Stay Young

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.

          **Anonymously sent to me.

Energy Boosters

Have you ever noticed that when you are full of energy, you feel like you conquer the world?  When your energy is running low, it's a totally different story.  You can easily sink into the couch and let the world wait.

    1.  Coffee or Tea.  Caffeine can give you a short-term mental boost. Limit yourself to two or three cups of coffee or one energy drink (200 to 300 milligrams). The effects of caffeine can linger up to eight hours, so try to cut off caffeine by late afternoon so it doesn't disrupt your sleep.

    2.  Spinach. Spinach contains fiber, which helps stabilize energy by slowing down the speed at which your body absorbs sugar. Spinach also contains iron, which can help with your unexplained tiredness, which may be due to low levels of this mineral.

    3.  Iron Supplements. The Canadian Medical Association Journal reported that iron supplements helped decrease fatigue in women who didn't have anemia.  If you are using iron supplements, please don't overload.  Iron overload can lead to gastrointestinal distress and other serious health concerns.

    4.  Water.  H2O is nature's original energy drink, hydrating and replenishing your body.  Thirst is an accurate gauge of how much you need each day. 

    5.  American ginseng. Early research suggested that the herb relieved fatigue in cancer patients, but more evidence is needed to determine the effectiveness of the herb. 

Costco's Guide to Healthy Living

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

Don't wash your hair in the shower!

It's so good to finally get a health warning that is useful!


Shampoo Warning!

I don't know WHY I didn't figure this out sooner! I use shampoo in the shower.

When I wash my hair, the shampoo runs down my whole body, and printed very clearly on the shampoo label is this warning: "FOR EXTRA BODY AND VOLUME."

No wonder I have been gaining weight! Well! I got rid of that shampoo and I am going to start showering with Dawn dishwashing soap instead. Its label reads: "DISSOLVES FAT THAT IS OTHERWISE DIFFICULT TO REMOVE."

Problem solved! If I don't answer the phone I'll be in the shower!

          **Anonymously sent to me.

Baja Bob's Cocktail Mixes
     ~ Home of the Original Sugar-Free Margarita Mix

Baja Bobs

Our mixes have
and 0 Points!

Using the Baja Bob's links in this newsletter or on DWLZ will apply a 10% discount automatically!

Remember, for any order over $50 you get FREE SHIPPING
at Baja Bob's!

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

Steak and Egg Rancheros

Superfood - Steak: It helps you build muscle mass, which stokes your calorie burn.  You will never know this is diet-friendly. Steak, lentils and an egg deliver 30 grams of metabolism-revving protein per serving.

     Makes 4 servings


  • 8 oz flank steak
  • 1/4 tsp salt
  • Olive oil cooking spray
  • 4 eggs
  • 4 small whole-grain soft tortillas
  • 1 cup cooked lentils
  • 2 thin slices pepper jack cheese
  • 4 tbsp salsa, divided

Heat a skillet over high heat.  Sprinkle steak with salt; coat both sides with cooking spray and place in skillet.  Reduce heat to low; cook, turning once or twice, until steak is well browned and center is pink, about 15 minutes.  Transfer to a cutting board. After wiping skillet clean, coat with cooking spray.  Cook eggs over high heat sunny-side up; 3 minutes.  Meanwhile, toast tortilla in a toaster oven.  Transfer one tortilla to each of the 4 plates and top each with 1/4  cup lentils, 1/2 slice cheese, 1 tbsp salsa and 1 egg.  Thinly slice the steak and divide evenly among the plates and serve.

Per serving: 352 calories, 12 g fat, 35 g carbs, 12 g fiber, 30 g protein, 5 g saturated fat *9 (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.

Drop 10 Diet Cookbook

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

DWLZ Free Newsletter Dotti's Newsletter Subscription Page -

( 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."

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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