Volume 1 & 2
November 6, 2013
to all of you! I hope and pray that all of you have a wonderful Thanksgiving celebration with your family and friends. Remember to take the time to think about all the things you are thankful for because that is really what Thanksgiving is all about
Hugs to all who need them and Get Well wishes to all of you, and those that you love, who are under the weather!
Let's find that comfy chair, grab our water and enjoy our visit together. Bring your SMILE along with you.
Enjoying Thanksgiving on Program
Thanksgiving is just around the corner. Are you already planning your celebrations? If you are, that's great, because the earlier you plan the better you will be able to control what will be served.
The average gain between Thanksgiving and New Years is about 5-7 lbs. Of course, it's not one particular meal that puts on those extra pounds; it's the nibbling of all those delightful, wonderfully smelling foods that are always present tempting you. Having all this food readily available is quite the food temptation that makes it very hard to stick to your program.
The most important thing you can do for yourself and your family during the holidays is to plan ahead and develop a strategy. What are some things we can do to help us stay on program while enjoying the holidays? I'll bet all of you have some great ones of your own. Here are a few that I've come across over the years.
♦ On the day of your special get-together get in some extra physical activity - maybe
take a longer walk.
♦ If the get-together is at your house send leftovers home with the guests.
♦ Limit alcohol intake.
♦ Eat your food slowly, which will allow you to fill up faster and not overeat.
♦ Have a piece of fruit or a light snack before the festivities start.
♦ Do not go without eating before your occasion thinking that you will have more room for
the great food. When you are 'starving' you lose the ability to make good food choices.
♦ If there are a lot of choices at the food tables, try taking just four of your favorites.
♦ Take something light like a vegetable platter for the hostess; makes a great gift and you
now have something to nibble on that you know is good for you and on Program.
♦ Instead of using a plate, use a cocktail napkin for your finger foods. Getting them one
at a time will help you curb how many you get. You'll also be 'moving'.
♦ Leave some food on your plate. This tells your hostess and others that you've eaten all
you can and they will most likely not push you to have more.
♦ Wear snug clothes; you will eat less. Try it, it works!
♦ Keep an affirmation going in your head that will remind you that you are in control - not
the food. My favorite is: "Do you like it enough to wear it?"
Here is a traditional Thanksgiving Dinner:
♦ 5 oz. roasted turkey, white and dark meat, with skin [291 cal/14 g fat]
♦ One cup of bread stuffing made from a mix [356 cal/7 g fat]
♦ One slice (1/8th of a nine inch pie) of homemade pumpkin pie [316 cal/14 g fat]
Here is a slimmed-down version:
♦ 5 oz. roasted turkey breast without skin [238 cal/7 g fat]
♦ One cup of cornbread stuffing made outside the bird with chicken broth instead of lots of
eggs and drippings [265 cal/8 g fat]
♦ One slice (1/8th of a nine inch pie) of pumpkin pie made with nonfat and reduced-fat dairy
products [288 cal/8 g fat]
To get a better picture of what you are gaining by slimming down your recipes, take a look at these substitutions and what you save in calories, fat and cholesterol. Amazing how much of a difference it makes, isn't it?
♦ Skim milk instead of whole milk saves you 64 calories per cup, 8 grams of fat and
30 mg of cholesterol
♦ 2 egg whites instead of 1 whole egg saves you 47 calories, 6 grams of fat and
213 mg of cholesterol
♦ Neufchatel cheese instead of cream cheese saves you 24 calories per ounce, 3 grams
of fat and 6 mg of cholesterol
♦ 1% cottage cheese instead of ricotta cheese saves you 52 calories per half cup,
14 grams of fat and 53 mg of cholesterol
♦ Mozzarella cheese, skim instead of cheddar cheese saves you 42 calories per ounce,
4 grams of fat and 12 mg of cholesterol
♦ Half and half instead of heavy cream saves you 15 calories per tablespoon, 32 grams
of fat and 3 mg of cholesterol
♦ Lowfat yogurt instead of sour cream saves you 172 calories per half cup, 18 grams
of fat and 33 mg of cholesterol
♦ Chocolate syrup instead of fudge sauce saves you 32 calories per 2 tablespoon,
4 grams of fat and 0 mg cholesterol
You can cut your Thanksgiving day calories in half and enjoy the traditional treats without the extra calories ~ Here are a few ideas to follow ~
♦ Pick a light lightener. Cool down your coffee with milk instead of cream and save 36
calories and 4.5 grams of fat, ounce for ounce.
♦ Use less whipped cream on top of the pie. Use 1/4 cup of the white fluff instead
of 1/2 cup to get the job done.
♦ Make pumpkin pie lighter. Use egg whites instead of eggs. (Two egg whites can be
substituted for a whole egg, a savings of 34 calories; 5 grams of fat, and all the
cholesterol.) Use evaporated skim milk rather than whole milk and save 120 calories
and 16 grams of fat per cup.
♦ Serve the vegetables naked. Veggies don't need a heavy, fat-laden, cheese sauce
♦ Whip sweet potatoes with apple or orange juice instead of butter. This
traditional potato dish is all the sweeter without those added calories.
♦ Use whipped butter, light margarine or I Can't Believe It's Not Butter Spray. You
can shave about one-third of the calories and fat grams by using a tablespoon of
whipped butter rather than the same amount of the stick variety. Since it is "whipped"
with air it spreads more easily, so you may even be able to get by with less. Light
margarine has only 50 calories per tablespoon. Lastly you can spray on a few sprays
of I Can't Believe It's Not Butter spray which has no calories.
♦ Mix less fat into the stuffing and scoop less onto your plate. For every
tablespoon of butter you remove from grandma's recipe, you can eliminate 108
calories and 12 grams of fat. Substitute chopped apples and pears for a healthy,
moist, sweet flavor. (She'll never know!)
♦ Undress the turkey. Take the skin off to strip away almost half the fat and a chunk
of calories. Six ounces of the bird with the fatty overcoat provide 357 calories and
almost 17 grams of fat. Cutback to only four ounces skinless, and you're down to less
than 195 calories and 6 grams of fat. Bonus tip: Eat less turkey; you'll use less gravy.
♦ Skip the cheese and crackers. One ounce of brie cheese on three crackers hauls
in over 150 calories and almost 10 grams of fat. That's more than a roll with butter!
Save your calories for the good stuff, like stuffing or dessert. If hors d'oeuvres are
a must, go with raw vegetables and a low-fat dip.
♦ Roast some chestnuts over an open fire. At only 70 calories and less than 1 gram
of fat per ounce, chestnuts are wickedly low in fat. Compare that to 169 calories and
almost 15 grams of fat for the same amount of mixed nuts.
Al and I will be spending a quiet Thanksgiving at home.
I am thankful for my wonderful, supportive husband Al, our son, LeRoy, our granddaughter, Emily Grace, Rachel, Justin and Sarah. I am thankful for my son, Glenn, his wife Miho and our grandson, Kai.
Yes, I have a lot to be thankful for!
You might also find Al's article:
Successfull Feasting A Map Through the Holidays
helpful this holiday season.
® All-natural, delicious, better-for-you baked goods
delicious, better-for-you baked goods
VitaTops, VitaMuffins, VitaCakes, VitaBuns and VitaBrownies are
delicious. They are
healthy, taste great
fit within any program
you are using to attain
your healthy new lifestyle.
products today! Only 1 Point or 1-3 PointPlus on Weight Watchers and are the perfect snack.
Serving Size: 1 cup, about 100 calories
1 small pkg. sugar free vanilla or butterscotch instant pudding
1 cup canned pumpkin (not mix)
2 cup skim or 1% milk
1/4 tsp. pumpkin pie spice
Mix together and refrigerate. (I prefer the butterscotch pudding but both are good)
This Pumpkin Pie recipe is a great alternative to the traditional pumpkin pie ~ don't be scared off by the no-crust. It is truly delicious and you won't even notice there is no crust.
Entire pie is about 200 calories
1 15-oz. can pumpkin
1/2 c. Eggbeaters
1 1/2 c. skim milk
3/4 c. Splenda
1/2 t. salt
1 t. pumpkin pie spice
Beat till smooth (I just whisked it all); put in Pam sprayed pie pan. Bake at 400 for 15 minutes, then
at 375 for 50 minutes till knife inserted in center comes out clean. Serve with FF Cool Whip! Delicious!!
** From my leader
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 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 >
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 walking by your TV and not letting it suck you in to find out who got the rose.
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.
**sent to me anonymously via email; thank you
Holiday Foods - Damage Control
Portion Size… Same size as... Burn off with...
3 oz turkey, white meat, no skin = deck of cards = 18 minutes of ice-skating (135 calories)
1/3 cup homemade stuffing, cooked = 1 kiwifruit = 23 minutes stacking wood for cozy fire (130 calories)
1/4 cup gravy, from jar = ping pong ball = 15 minutes kissing under the mistletoe (25 calories)
[okay, this could be fun and worth it!]
1/2 cup mashed potatoes = 1/2 baseball = 22 minutes on a family walk (110 calories)
4 oz champagne = cupcake wrapper = 32 minutes playing carols on the piano (80 calories)
1/8 of 9-inch pumpkin pie = computer mouse = 37 minutes cross-country skiing (315 calories)
2 small sugar cookies = 2 bars hotel soap = 14 minutes snowshoeing (145 calories)
1/8 of 8-inch gingerbread cake = cassette tape = 55 minutes snowball fighting (230 calories)
1 tbsp fudge = pair of dice = 22 minutes hanging holiday decorations (65 calories)
4 oz eggnog, non-alcoholic = 1/2 apple = 38 minutes swing dancing (170 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 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 about these wonderful programs, please READ OUR REVIEW.
When I was a young turkey, new to the coop,
My big brother Mike took me out on the stoop,
Then he sat me down, and he spoke real slow,
And he told me there was something that I had to know;
His look and his tone I will always remember,
When he told me of the horrors of..... Black November;
"Come about August, now listen to me,
Each day you'll get six meals instead of just three,
"And soon you'll be thick, where once you were thin,
And you'll grow a big rubbery thing under your chin;
"And then one morning, when you're warm in your bed,
In'll burst the farmer's wife, and hack off your head;
"Then she'll pluck out all your feathers so you're bald 'n pink,
And scoop out all your insides and leave ya lyin' in the sink;
"And then comes the worst part!" he said not bluffing,
"She'll spread your cheeks and pack your rear with stuffing".
Well, the rest of his words were too grim to repeat,
I sat on the stoop like a winged piece of meat,
And decided on the spot that to avoid being cooked,
I'd have to lay low and remain overlooked;
I began a new diet of nuts and granola,
High-roughage salads, juice and diet cola;
And as they ate pastries, chocolates and crepes,
I stayed in my room doing Jane Fonda tapes;
I maintained my weight of two pounds and a half,
And tried not to notice when the bigger birds laughed;
But 'twas I who was laughing, under my breath,
As they chomped and they chewed, ever closer to death;
And sure enough when Black November rolled around,
I was the last turkey left in the entire compound;
So now I'm a pet in the farmer's wife's lap;
I haven't a worry! , so I eat and I nap;
She held me today, while sewing and humming,
And smiled at me and said: "Christmas is coming..."
"If it should happen that your dreams are shattered, do not be afraid. Have the courage to pick up the pieces and smile at the world. For dreams that are easily shattered can just as easily be rebuilt." ~~Chris Jensen
"We can do anything we want to if we stick to it long enough." ~~Helen Keller
"Follow your dreams and pursue them with courage for it is the pursuit of those dreams that makes life really worth living." ~~Lina DuPuy Moore
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.)
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:
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
—2013, 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.