In This Issue
or Less Snacks
Volume 1 & 2
January 17, 2014
Hugs to all who need them and Get Well wishes to all of you, and those that you love, who are under the weather!
New Years is always a time when we like to look ahead to improve ourselves in some small way. This month we are going to celebrate our success and plan our "intentions".
Let's find that comfy chair, grab our water and enjoy our visit together. Bring your SMILE along with you.
Celebration of Success, New Year's Intention
How many of us make the same resolutions every year? You know, the ones where we will lose weight, we will stop smoking, we will be more organized... the list goes on. We've all made them. How long after New Years Day do we forget these resolutions? How long before we say, "Oh heck, there's always next year!"? I can certainly tell you I've been there, many times.
Let's try something different this year. Why don't we first celebrate our successes? What, you don't have any successes to celebrate? Sure you do. Let's put our heads together and I'll bet we can come up with successes that you have achieved in the past year. First, here are a few of mine that I will be celebrating:
- I never stopped wanting this healthy lifestyle. Never!
- I got in some exercise and moved a lot in the past year.
- I tried to eat healthy food most of the time.
- I am working on less diet pop and more water daily.
- I am constantly learning new things to help me on my healthy, new lifestyle.
- I surround myself with others on our Journey to keep motivated and give and receive support when needed.
- I've discovered all kinds of new, healthy foods to keep my Journey from getting boring.
- I'm always working on liking myself and taking some time for myself.
- I am quick to forgive and move on.
These are just a few of my celebrations. I'll bet if you think really hard you can come up with some of your own, something like:
- I went to my Weight Watcher meetings (or whatever meetings you use for support) whenever I could.
- I drank water instead of pop or coffee.
- I went to the gym quite a bit this last year.
- I took some nice walks in the fresh air.
- I spent time with my friends that are on the same Journey.
- I took time for myself.
- I learned to like some new veggies.
- I never gave up this Journey, no matter!
- I finished a 5k run.
- I enjoyed a cruise and lost weight too.
- I passed up the candy tray at work and felt great.
- I took a fresh veggie platter with a great low fat recipe for the dip to our office party.
- I did the 3-bite rule many times at get-togethers - hey, it works!
- I took relaxing baths when I was stressed.
See, your successes do not have to be big. Remember many small successes add up to success just as well as a few big ones. It's not the size of your success; it's the success itself that makes a difference in your life.
Now wasn't that great? When you sit down and write down all your successes this year you will find the list will get quite long and the longer the list gets the better you will feel. I know I'm feeling pretty darn good right now. I'm truly feeling like the success I am. Aren't you?
Okay, now that we've discussed Celebrating our Successes, how about planning our New Year's 'intentions'.
Why should we call them 'intentions' instead of 'resolutions'? What are you really doing when you make a 'resolution'? You are making a 'resolution' based on something you think you failed at in the past and would like to succeed at this year. Make sense? Think hard. When you say every year you are going to lose weight for your New Year's 'resolution' you are really saying, "This time I will lose weight - this is the year!" Right? I know that's what I'm saying when I make my New Year's 'resolution'.
So, how about trying something different in 2014? Instead of making 'resolutions' why not create 'intentions' in 2014? What are 'intentions'?
'Intentions' ~ a determination to act in a certain way; what one intends to do or bring about; a decided course of action; plan; a directed purpose or goal.
First, they are always positive changes you want to make. How about instead of saying, "I want to get moving more" you say "I would love eating healthier foods that promote energy", which will help me get moving more often. See how that works? Your 'intention' is to eat healthier foods, which will give you the energy to move more! Let's discuss a few more 'intentions'. You are still smoking and would dearly love to quit. What is a different way to look at this? Well, you could say, "I would love to look into different programs to help me quit smoking" instead of "I will quit smoking this year". What about losing weight? I know this one is usually number one on the list of New Year's 'resolutions'. How can we turn it into a New Year's 'intention'? Let's think about this. You know you want to lose weight but you're not sure what steps you can take to help make that happen in the coming year. How about a few of these 'intentions' ~ maybe one will be just the 'intention' you need to make weight loss a reality. Maybe you'll have to make several New Year's 'intentions'. That's okay too.
- I would love to check out Weight Watchers or other weight loss programs to find out how I can learn a healthy new lifestyle.
- I would love to try new veggies to replace my boring ones.
- I would love to learn more about nutrition and how I can become healthier.
- I'm going to make every effort to drink more water.
- I would love to join a Message Board of support on a weight loss Journey.
- I would love to chat with others on a weight loss Journey.
I think you get the idea of what I'm trying to do here. Let's not focus on our failures and let's not put into motion another way to feel like a failure. Instead, let's focus on all our successes and how we can make 2014 a year of good 'intentions' which will bring about successes, both big and small. Focusing on the positive is always a number one success in my book. Life has a way of stressing and tiring us out, which in turn makes an easy pathway to negative thoughts and depression. Let's all try to minimize the stress in our life by celebrating all our successes in our lives.
One thing that helped to relieve some stress and depression in my life was on my list of successes ~ I am quick to forgive and move on. I have found that this one is very important to your well-being and your stress level.
I grew up in a very dysfunctional family, which led me to leave at the age of 15 (another story). As I ventured out on my own I've had to learn to forgive a lot and move on with my life, creating my own happiness and fulfilling life. I watch some of my family hold onto things in an unforgiving manner and it hangs over every aspect of their life. They are not happy, fulfilled people, sad to say.
When you forgive, or let bygones be bygones, you take control of YOUR life; you are a happier person and lead a more fulfilled life. You take the power away from those who hurt you and claim it for your own to use in a more positive way. You cannot control what others do or say but you can create a happy, content, fulfilled person by forgiving and moving on with your life. I have learned that people are responsible for their words and actions; I'm responsible for ME and MY LIFE and that means forgiving and moving on.
So, how many of you are going to take some quiet time to write down all your Successes and then have a little "Celebration of your Successes"? Your celebration can be anything you want. Me, I'm going to celebrate by remembering that I am a success and that each and every success, big or small, is important to helping me achieve the healthy lifestyle I always want to have. Okay, I might have a great dinner out J with my biggest supporter and loving husband, Al, to finish out a successful year on my Journey.
||Now that you've had your "Celebration of Success" take another quiet time to yourself and write down all your New Year's 'intentions'. Keep this list where you can access it often to remind you that you can put into motion anything you desire in 2014!
**Ladies' Home Journal
® 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.
One Serving Sizes
Here are a few examples of one serving sizes.
Breads and Cereals
- 1 slice of bread
- 1/2 English muffin
- 1 oz ready-to-eat cereal
- 1/2 cup cooked cereal, rice or pasta
- 4 small crackers
- 3/4 cup Cheese puffs
- 1 four-inch diameter pancake
- 1/2 to 3/4 cup vegetable juice
- 1/2 cup cooked vegetables
- 1/2 cup raw chopped vegetables
- 1 cup raw leafy vegetables
- 1/2 cup baby carrots, or 1 medium carrot
Meat, Fish, Poultry, Protein:
- 1 medium fresh fruit (about 1 cup)
- 1/4 cup dried fruit
- 1/2 cup canned fruit
- 1/2 to 3/4 cup fruit juice
Milk & Dairy Products:
- 4 tbsp peanut butter
- 1 cup cooked legumes (dried beans, peas)
- 2 to 3 oz cooked lean meat, fish or poultry
- 2 eggs
- 7 ozs tofu
- 1/2 cup nuts or seeds
- 1 oz cheese
- 1/2 cup ice cream or frozen yogurt
- 1 cup milk or yogurt
- 1/2 cup cottage cheese
DOTTI'S FOOD SCORE
Any Questions? Visit our Frequently Asked Questions page! < click >
Al's Essays on Weight Loss & Maintenance
Al has written many in depth essays on Weight Loss and Maintenance and
they are available on the website!
"You are worth whatever it takes to make your success a reality.
Always believe that because it is the truth!"
You can find Al's Essays on Weight Loss and Maintenance at:
Pizza Fit'n Free is the world’s only fat free pizza! That's right, we took the fat out but left the taste in! Whether you are on a diet, weight loss plan or just want to eat healthy, now you can satisfy your craving for pizza anytime and know that you are eating right. No fat, less than half the calories, sugar free and 100% delicious!
We also offer a gluten free pizza with a crust by Schär, Italy’s leading gluten free producer, and topped with our own Fit’n Free fat free cheese and sauce. There is a little fat in the crust (3%) so this pizza is not fat free, but it makes for the best gluten free pizza you’ll ever taste.
Your pizzas arrive right at your doorstep in a cooler. Store them in your freezer. Ten minutes in the oven is all it takes to prepare. Add any toppings you or your loved ones fancy. Order today and enjoy pizza the healthy way!
ABC's To Success
A - Acknowledge that you know what to do
B - Believe that you have the ability to do it
C - Courage do what needs to be done
D - Deciding that today is the day
E - Enjoying the journey
F - Forgiving yourself and moving on
G - Going for your goal
H - Hearing the compliments
I - Inviting success into your life
J - Journaling everything that goes in your mouth
K - Keep coming to WW when you feel like quitting
L - Loving yourself enough to change your lifestyle
M - Making delicious meals
N - Not ever giving up on yourself
O - Offer to share your new knowledge with others
P - Patience with the journey...the weight did not come on overnight
Q - Quiet time for yourself
R - Remind yourself all of the reasons you are doing this
S - Self-talk that is positive and repetitive
T - Turning to solutions instead of food for "problems"
U - Using all of your "tools" for success
V - Visiting other meetings during the week if you need support
W - Wanting success with your weight loss more than you want that "treat"
X - Xerox copies of your favorite recipes
Y - You alone can do this, but you don't have to do it alone
Z - Zero in on your goals and move toward them one pound at a time.
Fruit Sundae Cones
When spring creeps up on us—it isn't that far off, really—the weather will warm up. Looking ahead, this is a recipe that I know young and old alike will love! It's a wonderful way to get in your fruits in a fun and delicious treat.
Makes 6 servings
3/4 cup cut-up strawberries
3 cups assorted cut-up fresh fruit (such as apples, bananas, cherries, plums, seedless red grapes,
kiwi and/or peaches)
6 giant waffle ice cream cones
1/4 cup coconut, toasted (optional)
Place strawberries in blender; cover and blend until smooth.
Place the 3 cups fruit in medium bowl; gently toss to combine. Spoon fruit into cones. Drizzle with strawberry puree. If desired, top with coconut.
Per serving: 105 Calories, 1g Total Fat, 2g Dietary Fiber, 24g Carbohydrate, 25mg Sodium, 1g Protein *2 (3)
~~~Better Homes & Gardens Smoothies & Healthy Snacks
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
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.
This was sent to me from someone who visits DWLZ. I enjoyed it so much I’m going to share it with you. Thanks for the laugh Carol.
Ed was in trouble. He had forgotten his wedding anniversary and his wife was really angry. She told him, “Tomorrow morning, I expect to find a gift in the driveway that goes from 0 to 200 in 6 seconds,
AND IT BETTER BE THERE!”
The next morning Ed got up early and left for work. When his wife woke up, she looked out the window and sure enough, there was a small gift-wrapped box in the middle of the driveway. Confused, she put on her robe and ran out to the driveway, and brought the box back into the house. She opened it and found a brand new bathroom scale.
Funeral services for Ed have been scheduled for Friday.
"Today is a new day. You will get out of it just what you put into it... If you have made mistakes, even serious mistakes, there is always another chance for you....for this thing that we call "failure" is not the falling down, but the staying down." ~~Mary Pickford
"Yesterday is not ours to recover, but tomorrow is ours to win or lose." ~~Lyndon B. Johnson
"I love the challenge of starting at zero every day and seeing how much I can accomplish." ~~Martha Stewart
100 Calorie or Less Snacks
♦ Apple [80 calories]
♦ Cheese, 1 Mozzarella Stick [80 calories]
♦ Turkey Noodle Soup, 1 cup [68 calories]
♦ Cheese Curls, 8 [80 calories]
♦ Egg Drop Soup, 1 cup [75 calories]
♦ Walnut Halves, 7 [90 calories]
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 or updated the following restaurants on my webpage and our Dotti's Food Score app.
DiBella's Old Fashioned Submarines, Freebirds World Burrito, Sticky Fingers Smokehouse, Walt Disney World Be Our Guest Restuarant, Willy's Mexicana Grill, 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
—2014 , 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.