Dotti's Newsletter November 5, 2013

In This Issue


Welcome!

Stress ~
Recognizing and
Managing It

Stress
Reducers
Motivation Dotti's Turkey
Chili
Comic
Relief

Think Positive Asparagus
Spread
Never
Give Up
DWLZ Cookbooks
Volume 1 & 2
Newsletter
(un)subscribe
Copyright &
Disclaimer

December 18, 2013

Welcome

 

Dotti

Make it Happen

Dotti

Merry Christmas

Hugs to all who need them and Get Well wishes to all of you, and those that you love, who are under the weather!

Today I'm going to talk a bit about how to manage stress in your life.  Let's find that comfy chair, grab our water and enjoy our visit together.  Bring your SMILE along with you. 



Stress ~ Recognizing and Managing It

How do you recognize stress? What are some of the warning signals of stress taking over
your life? Having trouble sleeping or concentrating, irritability, confusion, frustration, headaches and becoming accident-prone are just a few stress signals. There are many things in your life, which will trigger these stress signals. Deadlines at work, broken washer, no time for yourself, debt and of course, the Holidays, are just a few of many ways that add stress to your life.  We really can't avoid stress but we can find ways to reduce our stress. 

Make sure you take your multivitamin/multimineral daily. This will help cover you nutritionally and strengthen your reserves.  The B vitamins have been known to produce energy and reduce the effects of stress. 

One of the things I am having problems with is sleep.  I have been forced to start taking my meds again in order to get my 8+ hours of sleep a night. Stress will keep you from sleeping (and I do have stress in my life) and that is not a good thing since it weakens your stress management reserves. You end up in a vicious cycle - no sleep - less able to handle the stress in your life. Getting a good night's sleep will change your mood and energy level.  You will become more productive at work. Drinking a glass of warm milk is backed by science, believe it or not.  Milk contains tryptophan and calcium, which help to boost serotonin levels, which in turn, helps your body to induce sleep and puts you in a good mood. Getting enough sleep on a daily basis is #1 on my priority list.

Did you know that indigestion is one of the common reactions to stress because the stress response signals the body to channel blood away from the digestive system? If this happens to you try sitting still for about five minutes, taking deep breaths and eating a cup of yogurt, which provides "friendly" bacteria that may help with healthy digestion.

One way to instantly relax is to use your imagination to daydream a bit.  Yes, I know work is so busy, and family plans have been made so you can't go away on that long-overdue vacation but that vacation may be closer than you think. Your imagination is a wonderful thing. You can be on that beautiful, warm and secluded beach in your to-die-for bathing suit (why not, it's YOUR vacation) now. You are calm, relaxed and soaking in the sunlight. You are feeling great and nothing can dampen your mood or stress you out.  In fact, there is no stress.  WOW!  How did that happen?  It's nice, isn't it?  Not a worry in the world. Your imagination can be used at any time to pull you out of a stressful situation, and you can pretty much do this anywhere, anytime. Isn't it amazing how much better you can feel after a fun, stress-free vacation?

Find your stress triggers.  Is it when you are doing the bills?  How about when you have to drive somewhere you've never been before?  I get stressed out when I have to go to the doctor (I know, who doesn't?).  Keep a journal of your stress triggers and how you dealt with them.  Did it work?  No?  Then try different ways to deal with your different stress triggers until you find one that works with that situation.  For my stress filled doctor's appointment I try to keep thinking of other things - work, friends, funny times... you get the picture. If you are stressed more than usual when you are doing your bills then maybe you can light a lovely scented candle and have a cup of warm tea keep you company.  I found that keeping good records (organization) of my bills help with stress but I have to tell you, the candle goes a long ways. 

Write down your most stressful situations.  Next, list the stressful situations you can change to become no-stress situations and the stressful situations that you can do nothing about (like traffic, doctors' appointments...). Prioritize the stressful situations you can control and forget the rest.

How does stress affect your weight loss? One of the most important reasons we need to learn to cope with stress is that stress triggers a starvation response, a tendency to conserve energy from food, as if your body were getting ready to starve itself.  When stress hormones are present in your body, you start storing calories as fat.  During stress, blood sugar is shunted away from chemical pathways that would burn it, so instead of being burned for fuel, it is stored as fat. Stress not only causes your body to store more fat, but it also changes where it is stored. Overweight women who are under a lot of stress usually stores fat in her abdomen rather than on her thighs or buttocks. 

WOW - stress is a scary thing.  Managing your stress is one of the most important things you can do for yourself. Below are just a few of the ways you can manage your stress levels during the holiday season. Also, there are many good books out there to help you with relaxation and breathing methods. 

Holiday Dinner Stress Reducers Thanksgiving Turkey

Host the dinner at your house. Invite both families (if possible). This will help develop relationships with the two families and your children will love being in comfortable surroundings. You will not have to choose between two families as to where you are going for dinner.

Have lunch with one family, dinner with the other family. This works really well when the families can't get together at the same time. This also gives both families a chance to see your family during the holidays.

Do the holiday dinner twice. If neither of the options above work for your holiday dinner, try having one dinner on the holiday and one on another day that would work for both parties.

Alternate each year. This usually works well when the families live far apart from each other or just do not get along.

Always be honest with both families. Honesty is always the best policy. Believe it or not, YOUR feelings are important, and if there is stress and fighting, where you spend your holiday, then you need to tell them you'd rather spend it with your own immediate family.

Keep your water bottle full, drink often ~ This fills you up and therefore you will be less-stressed when it comes time to fill your plate because you will be too full! Of course, there are added benefits to drinking water - keeps you feeling better, looking better, and helps you manage your stress.

I already feel better and less stressed!  That tip about meeting with friends is a good one and I just proved it works.  Hope you are feeling less stressed too while we are having our little get-together.  Have an awesome, stress-free holiday and remember all you have to be thankful for! 

Hugs Dotti

Resources
**
November 2006 issue of Ladies' Home Journal
** Walk it Off! by Suzanne Levine, D.P.M.
** The Everything Stress Management Book by Eve Adamson
** Women's Edge ~ Fight Fat, Secrets to Successful Weight Loss by Alisa Bauman
                and the editors of Prevention Health Books





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.



Vitalicious



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: 
THEY ARE DELICIOUS!

√    A p p r o v e d !   
Hugs Dotti

Made By Fay



Hi, this Al. I have something I just have share with you. Some of you may have followed the saga of my mother's fight with Alzheimer's, and one of the critical parts of that is my Aunt Barbara, who was Mom's best friend in high school, and introduced her brother, my father, to Mom, was in a very similar struggle with dementia and passed away only 3 days after Mom.

During this terrible time, my dear cousin Fay, Aunt Barbara's daughter, was a tremendous support for me, and we grew very close, as we shared our suffering. This dear friendship has been one blessing that has come from that very dark experience.

As it turns out, Fay is an incredibly talented artist. She can work miracles with brush and canvas, or cross-stitch needle and thread. She also creates patterns for others to use in their crafts. On top of everything else, I am frankly proud to be able to claim blood relation to such a talented lady!

This is straight from my heart, if you like art, or crafts, you owe it to yourself to visit:



I am sure you will be amazed at the talent my cousin has, as I continue to be. (She doesn't sell her photographic work, at least not yet, but she should.) If it is artistic, she is a natural at it, and fortunately, she has a wonderful collection of handcrafted goodies on her page, that you should at least look at, even if you don't buy. If I had a little sister, I would want her to be just like Fay; I am just that proud of her!


-Al

Stress Reducers

LaughingLaughter ~ When you laugh, even forced laughter, it lowers your cortisol and blood pressure instantly, according to a study from the University of Maryland Medical Center in Baltimore. "Researchers found that artery diameter increases 22 percent during laughter - even when you're faking it," says Dr. Hall. "The physical act itself creates the de-stressing effect." So keep that comedy DVD/CD handy. Call a friend who always keeps you laughing. Force yourself to chuckle if necessary!

Count all your blessings ~ According to studies done at UCLA it is physiologically impossible to be grateful and stressed out at the same time. You are definitely more alert and more enthusiastic when you are counting your blessings.

Music Sing and sing some more ~ I love this stress-reducer although Al and others that might be in earshot of my singing will not feel the same way since I cannot even carry a tune. A recent study at the University of California at Irving, found that singing your favorite tunes is more beneficial than simply listening to them. Choir members got a 240 percent increase in immunoglobulin A (a disease-fighting protein) during performances.

Snack on chips and salsa ~ Eating spicy foods, especially chili peppers, releases mood-boosting endorphins, according to recent research. Keep a jar of extra-hot salsa on hand for some anti-stress snacking.

Couch Chat  Meet with some friends ~ In a 2005 study from UCLA, it was found that making eye contact while having conversation with someone you care about causes the same kinds of positive physiological changes that a massage does. According to Dr. Hall, "Your body will produce oxytocin (a happiness hormone) literally on the spot."

Write simple notes of thanks ~ to people who have made your life better. What a great de-stressor, writing a thank you to all who enhance your life. They will love and appreciate your note of thanks; you never know, maybe they need to hear it at this particular time in their lives.

Walking Walk your stress off ~ Scientists have found that walking daily elevates the mood of even severely depressed patients. Walking is great for stressed-out people. Walking reduces muscle tension and stimulates the release of endorphins, the natural pleasure chemicals produced by our bodies.

Taking a nap Take a 15 minute power nap ~ Taking a short power nap(s) during the day can be more refreshing than long ones.

Practice relaxation techniques ~ doing relaxation techniques or mindful breathing will help with your stress level and keep you from mindless munching.

camera Take pictures. Spend some of your time taking pictures of your gathering of loved ones and friends.

Make sure you get enough sunlight ~ Our bodies produce endorphins (hormones that create a feeling of calm) when we are in the sunshine. Your mood and energy level are boosted with just 10 minutes of sunshine so the next time you see the sun shining, get out there and enjoy it.

JournalWrite down everything you like about yourself ~ Believe it or not you are more likely to let stress take over your life when your self-esteem is low.

Organize something ~ You will be amazed at how much better you feel by organizing just one thing in your house: maybe a junk drawer or closet.

Walking the DogSpend some time with your pet ~ It's a known fact, pets relieve stress. Isn't unconditional love great?

Cut out the caffeine ~ Caffeine can increase alertness but in the long run caffeine leaves you feeling jittery and irritable which adds stress.

Cut down on your sugar ~ Too much sugar takes away vital nutrients from your body, causing nervous tension and anxiety. High sugar foods cause your blood sugar levels to drop, which can make you feel irritable, tired and unhappy. When you are under stress this is the last thing you need.

Resources
**
November 2006 issue of Ladies' Home Journal
** Walk it Off! by Suzanne Levine, D.P.M.
** The Everything Stress Management Book by Eve Adamson
** Women's Edge ~ Fight Fat, Secrets to Successful Weight Loss by Alisa Bauman
                and the editors of Prevention Health Books


DOTTI'S FOOD SCORE

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Any Questions? Visit our Frequently Asked Questions page! < click >



Motivation

Life's Recipe

1 cup of good thoughts
1 cup of kind deeds
1 cup of consideration for others
2 cups of sacrifice for others
3 cups of forgiveness
3 cups of well-beaten faults

Mix above ingredients thoroughly.
Add tears of joy, sorrow, and sympathy for others.
Flavor with little bits of love.
Fold in 4 cups of prayer and faith.
Pour into daily life and bake well with the heat of human kindness.
Serve with a smile.

          **Thank you Lorraine


Dot's Crockpot Turkey Chili

Al and I both loved this chili. Al said it was the best thing I've made in the crockpot to date.  It's definitely on my "make again" list. Enjoy!

Makes 20 servings

Ingredients

  • 2 - 15.25 oz cans pinto beans, drained
  • 1 - 28 oz can diced tomatoes
  • 2 - 15.25 oz cans corn, drained1 - 15.25 oz can Pinto Beans in Chili Sauce
  • 1 - 15.25 oz can tomato sauce
  • 12 oz cooked turkey, skinless
  • 1/2 cup lentil & wild rice blend (bulk foods at Winco)
  • 1 cup salsa, chunky, medium
  • 1 cup chopped onions
  • 1 large green, sweet, bell pepper
  • 3 tbsp chili powder [add to taste]
  • 6-8 cups water
  • Top with 1/4 cup Mexican Cheese, shredded (is included in nutritionals below)

I browned the cooked turkey (leftover from Thanksgiving) first, while chopping up the onion & pepper.

Add all the ingredients together in a large (20 cup capacity) crockpot. I cooked it on high for about 3 hours, then low for another hour.

I topped mine with 1/4 cup Mexican Cheese, shredded.

Serving Size: 1 cup

Per Serving: 141 Calories/1.2g Fat/0.2g Sat Fat/23.3g Carbs/6.3g Fiber/638mg Sodium/10.4g Protein

WW Points
2.1
WW+ Points
3.5

* 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 .


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 about these wonderful programs, please READ OUR REVIEW.

Hugs Dotti



Comic Relief

Don't Think of It As a Weight Gain, Consider It Personal Growth
(and other holiday diet tricks)

According to experts, most of us will gain weight during the holidays. (I like to think of it not as weight gain, but as "personal growth.")  The holiday noshing season starts when you scarf down that first miniature Butterfinger that "falls out" of your 10-year old's Halloween stash as you're shaking it all over the bed. And it doesn't stop until you've licked the red stripes off the last candy cane on the tree. Not that I've ever done this.

Everywhere you turn, there's someone offering advice for sane holiday eating. There are nutritionists and supermodels who'll tell you to "drink lots of water before going to a party. This way, you'll fool your stomach into thinking it's full." I don't know about your stomach, but mine is smart enough to know the difference between tap water and a seven-course meal followed by chocolate cheesecake and a half-dozen gingerbread men. (I always have the gingerbread men because nutritionists also say that men have less fat than women.)

Now, I'm not an expert or a supermodel, but I do know a thing or two about eating during the holidays. So, I've put together my own holiday diet. This plan is guaranteed - if you follow it tongue-in-cheek - to help you laugh off a few ounces, while toning your abdominal muscles.

STEP 1:  Aversion Therapy. Buy as many home and personal fragrances as you can afford in the following scents: vanilla, chocolate, cinnamon and pumpkin. Spray each of them several times throughout the day. When the aroma no longer makes you hungry, but instead makes you want to run screaming outside for some fresh air, you're ready for Step 2.

STEP 2:  The Fruitcake Patch. A lot of you have probably tried the nicotine patch to quit smoking. The fruitcake patch works in a similar fashion. Cut off a 1/2-inch slice of fruitcake, making sure to get as many of those green gelatinous things as possible. Now, cut off two 4-inch strips of duct tape and tape the fruitcake to your upper arm. Wear the fruitcake patch for seven consecutive days. Don't worry, it won't fall apart in the shower - it's fruitcake, after all. Never apply more than one patch at a time. The weight could throw you off balance.

By day three, the sight of anything sweet should make you queasy. But the real benefit of the fruitcake patch shows up much later, when the unpleasant odor will cause your friends to rescind their offers to attend holiday parties. And if they're too polite to uninvite you, you'll find it almost impossible to find a holiday outfit that looks good with a hunk of duct-taped fruitcake sticking out of the sleeve.

STEP 3:  Balance Your Meals. If you've gotten all the way to a party even after following Steps 1 and 2, you need Step 3. You know how hard it is to balance a plate of goodies in one hand and a glass in the other, and still get any food into your mouth? Imagine how much more difficult this task becomes if you have one arm in a sling. So get yourself a nice sling and put it on your strongest arm. If you're talented enough to eat with one arm in a sling, try the advanced Step 3: Wear a straitjacket. In addition to keeping those extra pounds in check, you'll be the center of attention.

If none of these tips works for you, do as I do during the holidays - hire a designated eater. Bon appetit!

          **by Leigh Anne Jasheway - Family Circle, Dec 1999



Think Positive

"You will never find time for anything.  If you want time, you must make it." ~~Charles Buxton

"Vitality shows in not only the ability to persist but the ability to start over." ~~F. Scott Fitzgerald

"The world is round and the place which may seem like the end may also be the beginning." ~~Ivy Baker


Asparagus Spread

Makes 6 servings

Ingredients

  • 18 oz. frozen asparagus
  • 2 cloves garlic
  • 1 tbsp plus 1 tsp lime juice
  • 1/2 cup canned tomatoes with green chilies, drained
  • 1/2 tsp cumin

Cook asparagus according to package directions, usually about 4-6 minutes in a microwave. Drain and place in a food processor with the remaining ingredients. Puree.  Pour into a dip bowl and serve warm with whole-grain crackers. If you have the time, spread the dip on the crackers and add a slice of cherry tomato.

Per Serving: 25 calories/0 g fat/5 g carbohydrate/2 g fiber/3 g protein


WW Points
0.5
WW+ Points
1

* 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 .



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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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.)

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—

http://www.dwlz.com/restaurants.html

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. —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.

* 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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