In This Issue
- Your Journey Report Card
- Parmesan Biscuits
- Comic Relief
- Think Positive
- Having an Alcoholic Drink?
- Never Give Up
- DWLZ Cookbooks
- Newsletter (un)subscribe
- Copyright & Disclaimer
May 9, 2014
I'll be missing my two sons as they both live far away. Glenn is in Japan with his family and LeRoy is in Spokane with his family. They are always close to me in my heart. Being a Mom is awesome!
I thought it would be fun today to see just where we are on our Journey. A report card is a good way to gauge where you are on your Journey to a healthier you. I know some of you are thinking, "I dreaded getting my report card" but this is not going to be like that. All of you are going to love this report card because it's all about you ~ the strengths and the weaknesses. So, let's see a big on your face.
Grab your water and let's enjoy a nice visit together. Bring your SMILE along with you.
My Weight Loss Journey Blog
Please come and visit me at my new blog. I love visitors.
Your Journey Report Card
I thought it was time to revisit the article I wrote back in October 2008. I have been back on my Journey Back to Goal now since September 2013. I am almost to the halfway point of my weight loss goal, so it's a good time to re-evaluate my Journey Report Card.
Let's see; what areas would you like to go over on your report card? Why don't you guys start thinking of a few of your own while I throw a few ideas out there for you to think about. Sound good? Everyone's report will be similar but different in a few areas because we are all different in how we walk this Journey. No worries there. While you're reading this why don't you take a piece of paper and answer these questions for yourself.
- Reasons for wanting this healthy lifestyle? Back in 1998 when I made Lifetime, I thought my reasons for losing weight were to fit into my clothes better, look better and last, but not least, feel better. This time around, 16 years later, I am looking to be the healthiest I can be going into my twilight years. I've already had both my hips replaced in June and September of 2011. I'm determined never to quit - it is NEVER an option! So, yes, being the healthiest I can be is my forever reason for wanting to remain on this healthy Journey. What are a few of yours? Maybe it's to see your grandchildren grow up. Another reason may just be you want to look your best at the holiday gatherings. Still another might be because it will help your self-confidence and give you more self-esteem. For whatever reason, and they are all good reasons, NOW is the time to get started on your Journey.
- Program or plan of action? I've been on Weight Watchers for 16 years now and I'm not going to stop. I absolutely love the Weight Watchers Point System. It's the easiest program around and within it's guidelines you can eat anything you want to. I've found Weight Watchers to be the most reasonable of all the so-called 'diets' out there and I do love the fact that you can eat your normal food. You don't have to depend on the Weight Watchers foods (which BTW, I do love when I'm in a hurry). I've also opted to stay on the Original 123 Success Points program, as that was the one I started with, and the one I've always used (I do use a 4 gram fiber cap). So, how about you guys? Do you all have a Program or Plan of action in place? If you don't, please think about checking out the various weight loss/healthy lifestyle programs out there. I just know you'll find one that will work for you.
- Support in place? My biggest supporter on my Journey is my husband of almost 38 years, Al. When I'm down, he is always trying to help me stand proud of all my accomplishments on this Journey and to remember that this is truly a Journey with all the twists and turns that life can throw you. Of course, my sons, LeRoy and Glenn, are right there along with their Dad supporting me throughout my Journey. All my Zonie friends on Dotti's Weight Loss Zone are always there supporting me along the way. If any of you need a great supportive 'home on the net' then our Message Board is the place for you! It is always nice to know we are not on this Journey alone. It's also nice to surround ourselves with others traveling down the same road as we are. Having support on this Journey is so very important and I hope that all of you are getting the positive support you need and deserve while on your Journey.
- Rewards for milestones? How are you in this area of your Journey? I firmly believe that you need to set up little rewards (non-food) for the milestones along the way. You set up the milestones, at points that you feel are important. What would you like to accomplish on this Journey that would deserve a special reward? Let's see…one of my milestones is at the 10 lbs lost mark. A couple of ideas for rewards for that accomplishment would be new nail polish, blush, makeup or a paperback I've been looking at. Another one of my milestones is when I can fit into the next size jeans. Rewards? How about a couple pair of cute socks to go with that new pair of jeans; or how about a new pair of earrings? You, and you alone, set your milestones and rewards. Just keep in mind that they cannot be food-related.
- Changes? Are you wondering what sort of changes I am thinking of? These are changes in your lifestyle. What have you had to change to help make this Journey easier for you? Believe it or not the first ones that come to mind are food related. Now, how did that happen? I found out early on I was going to always eat my salad dressing, on the side, with a fork (“forking”). This time around I am learning to use my crockpot and making new healthy meals for Al and I. It's fun and very new to me. Another change I had to make was getting in some regular exercise. I'm doing that. What are some of the changes you had/have to make to help this Journey stay on the successful road?
- Sleeping? This is an area that I have the most trouble with and I know that a good night's sleep helps in the weight loss area; also in keeping healthy. My problem is my nights/days get turned around. I hate it when I'm up all night and sleeping all day. It throws my whole body off. Without a good night's sleep you will be tired and sluggish during the day. You won't want to cook and if you do, it will be something quick and easy or take-out. You don't think straight with a lack of sleep. By not sleeping you are setting yourself up for a setback. Sad, but true. So, how many of you are getting at least 6-8 hours of sleep a night? If you are, that's wonderful! That is the goal. Your rewards will be many when you get at least 6-8 hours of sleep a night. I am trying to get at least 6 hours of sleep a night now (I figured I'd start with the lowest number), and most times I am getting them. On the days that I'm not, I usually nap for a bit in the afternoon. So, how many hours a night are we looking to achieve healthy benefits and lose weight? Just 6-8 hours a night, uninterrupted, will do the job.
- Exercising? This time around my main exercise is the elliptical trainer. I try to use the elliptical every other day for 45 minutes. I've worked up to Level 9, which has been okay on my new hips. I love the elliptical because it's easy on the knees and hips and it burns a lot of calories. If you are the type that would rather not use a machine and just walk well, get on out there and start walking. A good way to start is to decide how long you want to walk; say 5 minutes, 10 minutes - then walk half the time away from the house and half back. Next time out I guarantee you'll want to walk a bit farther. I have definitely found this time around that I must exercise regularly or the weight just will not come off. Think of some different ways you can exercise for 20 minutes a day (or two 10 minute sessions). You can do this and your heart will thank you.
- Me Time? This is an area that I have to work on. I'm the last person I do something nice for, if you know what I mean. Most of us are caregivers, which means we give our care to others with little or no regard to ourselves. What is up with that? Aren't we important? Aren't we in need of some TLC? You bet we are. So, what are we waiting for? Why don't we all schedule in some ME time sometime in the next couple of weeks. We just might like it enough to plan some more ME time in the future. ME time is very important on this Journey, because it refreshes us and let's us spend some time concentrating on US. Make sure you let everyone know that this time that you plan is for YOU only, and you would appreciate no interruptions or outside demands on that time. Be firm. Make ME time a regular part of your Journey.
- Having fun? Are you having fun? Do you think this Journey is all work and no play? If you do you need to sit down and make some serious changes in the way you are living your Journey. It should be fun! You should be learning new things, tasting new foods, meeting new friends that are on the same Journey as yourself, you should be feeling awesome! Of course, we do have to remember that different people interpret fun in different ways. Just because you are sitting there with an icky look on your face doesn't mean you are not having fun (could mean that new food you just tried was awful and you don't want to hurt the cooks feelings). Fun - make sure you are having fun on your Journey because if you're not something needs to be changed.
- Stress Level? How many of you would receive an F on your report card in this section because your stress level is so high it is affecting everything you do, including your Journey. Is it work? Family? Kids? Or is it just everything all rolled up together? If you fit this category you must reduce your stress. Stress will surely send you down the wrong road of your Journey and until you get rid of it you'll be lost. If you are not doing well in the exercise section of this report card you might try exercising more - it's been known to reduce stress. You might also write down on a piece of paper all the things attributing to your stress and knock them out one by one. I'm trying to take a lighter attitude about most things and most of all I'm trying to not let others walk all over me. My problem area is I'm a pushover. I can get talked into the worst things because I'm also a people-pleaser. How many people-pleasers out there? Remove that stress and I bet you remove a couple of stumbling blocks on your Journey AND you'll soon be on the right road to success.
- Supporting others? Supporting others on their Journey is a great way to meet new friends on the same Journey as yourself. And, guess what? By supporting others on their Journey you are supporting and helping yourself. I can testify that when I am active on our Message Boards and in daily contact with my Zonie friends I am doing well on Program and I'm a happy, contented woman. Sounds weird but it's true. Helping, supporting, hugging, sharing and being on the Journey together is the most wonderful feeling!
- Journaling? How many of you have tried to do this Journey without journaling? That's right - you didn't write a thing down? How many of you were successful doing that? I'll bet not many hands were up. That is because it has been proven over and over again that you must write down what you eat in order to be successful on your weight loss program. I know I can't remember everything I put into my mouth. Can you? How about all those 'samples' at Costco? Yes indeed, you have to count them and I'm here to tell you they do add up! Journaling also gives you another benefit on this Journey - the benefit of taking some ME time to sit back and think about how your Journey is going. I'm doing well in this area but I have to stay diligent. I am using a new tracking app called LoseIt, which is just the change I needed to keep on journaling daily. The results actually line up with my Points for the day. If you are not journaling go out and buy yourself a pretty journal and start journaling; not just what you are eating and drinking but how you are feeling too! Important and eye-opening stuff!
- Drinking your water? This is very important and I am expecting all of you to get an A on this section. If you really don't like water, drink 16 oz in the morning, 16 oz in the afternoon and 16 oz in the evening. That is 6 glasses of water. I often use the Crystallite packages along with the Propel ones to flavor my water also, anything to get in my daily amount of water: 6-8 glasses. If you are not drinking your water the scale will tell. Water, water, water! Think water!
- Accountability? Accountability helps keep you honest. I'm not going to meetings at this time but hope to return sometime in the future. I now have a blog which helps me stay accountable to all of you. y. Make sure you are accountable, either at the meetings, with a friend, spouse, loved one - it really does help keep you honest and gives you something to look forward to.
- Trying new foods? How many of you remember when you were a child and you hated a lot of the foods your mother put on the table? I remember when my Mom made meat loaf she always put onions in it and I spent the better part of dinner picking them all out before I could eat that delicious meat loaf. I just assumed I hated them because of the texture or how they looked. Lo and behold I love onions today - cooked or raw - all because I was willing to take that first bite of a new food. I also love mushrooms, green peppers, cottage cheese, yogurt… and much more because I tried them finally. Not so scary after all. How about giving it a try? Sometime in the next two weeks try one food that you think you don't like. Just one. You might just be surprised!
Now I get to summarize on how I'm doing overall on my Journey. What do you think? Do you think I made the grade? Overall, I feel I am doing well on Program. I am back to journaling, drinking my water, staying within my Points and on a regular exercise routine. Is there room for improvement? Of course! There is always room for improvement. I'd say I got a satisfactory on my Journey Report Card. How did you all do on yours?
I have given you just a few ideas on how to create your own Journey Report Card. I hope in the next several weeks you'll sit down and create your own report card, filling in your strengths and weaknesses, and ideas on how you can better improve your Journey. And…if you haven't started your Journey yet, above are some ideas of how you can go about creating your own special Journey.
Until next time…
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Have you heard yourself saying these things:
- My metabolism is slowing down.
- I'm getting older.
- I can't lose weight.
In reality, as you get older you are doing less load-bearing exercises which result in less muscle mass which causes your metabolism to slow down. This can be easily changed by moving more.
Your metabolism is not fixed. You can change your metabolism by what you eat and how often you exercise.
Remember to keep eating and not skip any meals. By skipping meals, your body thinks that it is in starvation mode and in response, will slow down your metabolism in order to conserve energy. It's hard to get it in your head that you have to eat to lose weight. It's true.
~~The Little Book of Diet Help by Kimberly Lewis, PhD
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:
One Day at a Time
Whatever the goal we're pursuing,
no matter how rugged the climb,
we're certain to get there
by trying our best,
and taking One Day at a Time.
"Forever" is hard to imagine,
"the future" may seem far away-
but every new dawn
brings a wonderful chance
to do what we can on that day.
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Serving Size: 1 muffin
These muffins are delicious!
- 1 cup Milk, Fat Free
- 1 tbsp Lemon Juice
- 2 cups Flour (I use self-rising)
- 2 tsp Baking Powder
- 1 tsp Baking Soda
- 1 tsp Sugar
- ¼ cup light Butter w/Canola Oil (Land O'Lakes)
- 1 cup Parmesan Cheese, grated (Kraft)
- 1 tbsp Basil Leaves, Chopped
- Preheat oven to 400 degrees.
- Combine the cup fat-free milk and lemon juice. Save for later.
- In a bowl, mix the flour, baking powder, baking soda, and sugar together well.
- Cut the light butter into the flour mixture, until the pieces are very small.
- Stir the Parmesan cheese and basil into the flour mixture. Mix well.
- Add the milk and lemon juice to the mixture and stir just until moist.
- Bake for 10-15 minutes or until golden. (I usually brush some melted butter over mine when I take them out of the oven.)
Nutrition: Calories: 105 Fat: 3.7g Saturated fat: 2g Carbohydrates: 13g Sugar: 1.1g Sodium: 287.3mg Fiber: 0g Protein: 5.4g Cholesterol: 1.7mg *2.8 (2.4)
**If you use regular Butter (I used Kirkland) instead of light Butter, the nutritionals will be as follows: Calories: 111 Fat: 5.1g Saturated fat: 3.3g Carbohydrates: 12.2g Sugar: 1.1g Sodium: 247mg Fiber: 0g Protein: 5.1g Cholesterol: 7.8mg *3.1 (2.6)
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
Yes, I AM
STILL ON PROGRAM!
I have Lost Over 45 pounds since September 1st!
The past 8 months, there have been no "off days," where I didn't track my eating, or I ate too much.
I believe in this program, and I hope you find it as helpful as I have!
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, so I couldn't even stand up without pain, let alone walk.
But guess what? That year I still lost 30 pounds!
The motivation I received from Enjoying Weight Loss enabled me to stay with my program, to help prepare me for my surgeries. I am so thankful I had this source of support!
And Dr. Roberta's Enjoying Weight Loss is helping me again right now! But it is even better this time, because I CAN exercise, and I am doing just that!
If you would like to read more about the wonderful Enjoying Weight Loss program, please READ OUR REVIEW.
I cannot believe it's that time of year again.
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 fitted. 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.
- "Respect yourself enough to walk away from anything that no longer serves you, grows you, or makes you happy."
- "When things go wrong, don't go down with them. Climb up and stay strong."
- "Successful people build each other up. They motivate, inspire, and push each other. Unsuccessful people just hate, blame, and complain."
- "Listen to positive people and ignore negative ones. People that doubt, judge, and disrespect you are not worth your time and attention."
Having an Alcoholic Drink?
You're having a wonderful dinner at your favorite restaurant and you decide a drink will go nicely with your meal. Having a drink means adding about 150-300+ calories to your meal.
At Olive Garden, the bellinis and daiquiris have about 250 calories each. If you're having your meal at California Pizza Kitchen, a cosmopolitan will cost you 220 calories while a 22 oz. bottle of Ace Hard Perry Cider adds 250 calories. At Romano's Macaroni Grill, a perfect martini or espresso martini will cost you about 300 calories.
I like a nice glass of wine once in awhile. Each 6 oz. glass of red, white, or sparkling wine will cost you about 150 calories, and every 20 oz. draft beer is about 250 calories (200 calories for light beer).
At California Pizza Kitchen, dessert will cost you some extra calories. The Irish Coffee costs you 160 calories and the B-52 coffee (made with Baileys Irish Cream, Kahlua, and Grand Marnier) has about 230 calories.
Yes, you can have a drink on Program. Before you go to your favorite restaurant, look up the nutrition for your favorite drink and then track it. Enjoy!
~~Nutrition Action Health Letter
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
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|Show your support
for DWLZ - the graphic
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username on the boards.
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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.)
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.