Cruise without Gaining Weight!

Cruise without gaining weight!

10 Tips for avoiding weight gain on a cruise

by Dr. Donna Goldstein
Cruises can be so relaxing and stimulating too. However, when you are trying to lose or maintain your weight, they are loaded with temptations that may cause you to veer off course. With proper preparation you CAN CRUISE without gaining weight
Here are some tips that will help you not only survive the cruise experience, but keep a healthy focus:
Don’t be afraid to ask for what you need!
1) Ask if the cruise has a spa menu so that you can make healthier choices and be less likely to over eat if you order from this menu. Many cruiselines offer spa/lite/hearthealthy/vegetarian/vegan options along with low sodium and sugar free choices Don’t be afraid to ask your server or maitre’d.
     Your servers will be happy to hold the sauce and provide salad dressing on the side. Speak up!
2) Eat three light meals and 2-3 healthy low-fat snacks or meal replacements to keep you full and your metabolism fueled. These should generally be fish, seafood, chicken or veggie entree choices with lots of salads and veggies. Ideally, choose broiled, baked or poached items. Avoid pork, red meat, anything fried and rich sauces.
3) Tour the gym, right after you board. Make exercise a part of your daily routine. Most cruises offer excellent treadmills, ellipticals and machines. Look for classes such as yoga, dance, Pilates, spinning or aerobics. Swimming and water aerobics are great options too. Enjoy them all!
4) On sea days, walk on deck in the morning and after dinner too! Set a goal for the number of miles you’d like to walk on your trip. Give yourself a non-food reward when you achieve it. Savor your alone time on your walks, or Invite your partner, friends or kids to join you, or make new friends on deck!
5) Here’s a gentle reminder – alcohol is just empty calories! Red wine or spritzers w/ seltzer are better options. Avoid creamy concoctions or frozen drinks. Decide how much you‘ll drink before the cruise; saving you tons of calories and dollars too. (I met a gentleman on my last cruise, who racked up a $1,300 bar tab!) Alcohol also lowers your inhibitions and may cause you to make less healthy choices.
6) Cruises are packed with dozens of activities you can do on and off the ship. Stay active, learn new things and yes, relax! The cruise will be a more memorable experience than if you just sit by the pool all day drinking pina coladas, as that gentleman and his wife did.
7) If you go on an excursion pack your own mini-meals, and snacks such as protein bars, fruit and nut mix, and always carry a large water bottle. The meal choices on these tours are often unhealthy. You will feel more energized by having your own healthy snacks rather than chips or candy bars.
You can choose excursions that offer phyical activity suitable to your own fitness level. Walking tours.. Biking or Kayak tours…and gentle hikes are all good choices!)
      Avoid “foodie tasting tours” and tours with an included meal.
8) I am not going to tell you to totally avoid deserts or breads. Choose one (whole grain for breads) and share it, or take 2- 3 bites to satisfy your craving. Just a taste, so it doesn’t go on your waist! Also try the healthier dessert options like fat-free yogurt, fruit, sorbets or the spa selection.
9) Sit down and order off the menu whenever possible. Try to avoid the buffets, especially the midnight ones. Buffet fare is often high in calories, fats and carbs. It’s hard to manage our portion sizes and quantities. Step away from the buffet!
10) Associate with other healthy-minded people. Remember obesity is “contagious” and your cruise companions might tempt you into making bad food and drink choices.
Follow these tips to maintain your hard-earned weight-loss, while having the time of your life! Yes you can Cruise without gaining weight!
Get started…
FREE 5 Day Clean Eating Challenge
Dr. Donna Goldstein is a health and weight-loss coach whose clients lost 5,000+ lbs. in the past years. She has maintained her own 70-lb. weight-loss for 10 years. Connect on Facebook Schedule your complimentary consultation with me,  Dr. Donna here or over the phone at 954-292-8477 (text preferred) or email me at

Healthier Holidays- 5 Holiday “ Goodie” options !!

5 Holiday “ Goodie” options you can use to prevent weight gain !!

Perhaps you are a hair dresser , manicurist , accountant , dog groomer , teacher or ? You just may be a super nice person whose friends and clients love bringing them lots of sticky sweet holiday goodies?

In the past I’ve succumbed to those gifts and goodies. Often just a few bites turn into nibbling up the whole tray ! Know that experience ? So what to do ? Here are five strategies I’ve suggested to my clients.

Of course you never want to appear ungracious. Therefore start discussions well before the holiday baking and buying blitzes begin . Talk about your lifestyle changes and how they are helping you . Ideally you are working toward a long term healthier lifestyle ! State that you are giving up holiday cookies and desserts. To claify, you can mention that you are focusing on self care. Body lotions products..aromatherapy etc wish listm Hint hint!

2) If people still bring you plates or bins of cookies / pies and cakes , don’t even unwrap them!
For many of us even a few bites are dangerous ! Sugar can be as addictive as crack cocaine and you don’t want it lying around. Decide ahead of time what charity or site you will choose for donations. Find a church , community or homeless center in your neighborhood! Take ALL food gifts there.

3) Some are thoughtful enough to ask what you’d like. Tell them nuts ( which you can eat mindfully in small quantities ) or a fruit basket. You might even suggest a a fruit /veggie and cheese platter.These are healthier options and very nice for sharing.

5) You may be asked to bring something to a gathering or potluck.
Choose a healthy option to share!

I’ve learned to make delicious and tasty Protein balls. These can combine nuts , raisins and other dried fruit , chia , oats , flax , unsweetened coconut, PB , dark chocolate bits and more . Check my Pinterest  for some awesome recipes most you don’t even have to cook -easy peasy and healthi .

5)I love giving – and getting –
exotic coffees and teas . As long a the the recipient is a coffee or tea drinker ( and i do have friends who aren’t ) it’s a really healthy and thoughtful gift! You can even let slip that you love green teas or herbal teas or immune boosting teas or that you love your Keureg – your thoughtful clients will get the hint and you will save thousands of calories




Dr. Donna Goldstein , the developer of the Body Wisdom Lifestyle is a Weight Loss and Lifestyle Strategist who partners with individuals and families worldwide – helping them create healthier , more vibrant lifestyles.. She’s maintained her own 70 lb. weight loss for 10 years . Book your complementary consult at .

Dr. Donna’s 12 Healthy Lifestyle Tips


Hi. I’m Dr. Donna Goldstein. For those of you who aren’t familiar with me, I’m a psychologist and certified health coach. January was the nine year anniversary of my losing (and keeping off!) 70 pounds and I’m still a size 6. By following my secrets, tips and ideas, I’ve helped over 1,600 people all over the world lose weight, get healthy, sleep better and regain their vitality. Let’s get started!

I’d like to share with you 12 healthy lifestyle tips that will always serve you well.

My first question is: How do you feel? Are you sluggish and tired or do you feel healthy and vital? Have you spent time on a vision board setting your goals, being focused, keeping a journal to look at your goals? However you feel coming into this moment, I’m going to give you some tips that will help you feel much better in living a happy and healthy life!

1. Drink less soda and more water.

2. Less sitting and more standing and walking.

3. Add less salt and more spices and lemon to your food.

4. Drive less, walk or bike more.

5. Less meat and more vegetables.

6. Less canned, more fresh food.

7. Less worry, more prayer and meditation.

8. Less sugar, more fruit.

9. Less (or no) alcohol, more tea.

10. Less whining, more gratitude.

11. Less tv, more exercise.

12. I have some suggestions and a gift for you! I’ve put together a 5 day clean eating challenge. It’s free. All my friends, all over the world, can download a 25 page e-book that has tips, recipes and suggestions. Go to my website, Get yourself healthy!

I offer a complimentary 30 minute phone consultation for those who want to take their weight loss, health and vitality further. During the call we can discuss your goals, needs, values and budget. I’m sure I have a program or way to assist or support you. Remember that I was unhappy and struggled as a yo yo dieter for 30 years. Now you can be happy and healthy, too!


4 Easy Tips To Love Your Scale

4 Easy Tips To Love Your Scale

As many of us struggle to lose those extra pounds and maintain a healthy weight, we should also remember that various factors influence the number that stares back at us when we look at our scale.  We have more control over these numbers than we realize.  Here are some tips on how your scale can be your friend!
1. Make sure you have a good scale.  Is your scale broken, old, not properly calibrated or not digital?  You may be  losing weight, but your scale isn’t reflecting your success and that will make you unhappy.  You want the scale to be consistent every time you weigh yourself.  Use the same scale in the same location and make sure it’s properly  balanced.  Treat yourself to a new scale to help you monitor your healthy lifestyle.

2. Use good scale habits.  Be consistent with your methods of weighing yourself and be mindful of what you may have eaten recently.  I recommend weighing yourself at the same time in the morning, with no clothes on and after you’ve gone to the bathroom (water buildup adds weight!).  Remember that if you’re a woman that “time of the month” retains water and can affect your weight.  Did you eat salty food (Chinese food, for example, is often salty, contains MSG and is fried) or drink a lot of water the night before you weighed       yourself?  How much did you exercise the day before your weigh-in?  Muscle weighs more than fat, so don’t despair if you are exercising and the scale goes up a little or if your weight  plateaus.  Since muscle is compact, you will still lose inches and see the wonderful transformation of your body!  All these factors affect an accurate weigh-in.  Don’t weigh yourself on the supermarket scale.  They are not properly calibrated and are not accurate reflections of your true weight!
3. Keep a journal of your weigh-ins.  I  recommend weighing  yourself once or twice a week. Since our weight can fluctuate (even if we eat and drink the same things every day), you may feel discouraged if the scale stays the same or goes up if you weigh yourself daily.  Writing down your weight will make you feel accountable and looking at the numbers will help keep you on track.  Be consistent with your log!  It’s important to weigh yourself.  If you don’t weigh yourself, your weight may get out of hand.  Remember that every cookie, cracker, sweet or anything we consume that isn’t healthy for us adds up and we want to catch that weight gain before we lose control of it!   I didn’t weigh   myself for six years. During that time, I would eat an extra cookie (or two!) here and some extra chocolate there.  I knew I was gaining weight, but it wasn’t until I stepped on the scale at a doctor’s appointment and saw that I had gained 35 pounds, that I realized my weight gain was OUT OF CONTROL! Weighing      ourselves regularly holds us accountable for what we are eating.  The numbers on the scale don’t lie.bodywisdombydrdonna

4. Celebrate your non-scale victories!  My Body Wisdom program is about a healthy lifestyle, in addition to weight loss.  It’s not all about the numbers!  How much energy do you have now?  Are you able to exercise more and feel more flexible?  Have you lost your cravings for foods that aren’t healthy for you?  Are you able to fit into your favorite clothing?  Are others complimenting you?  An important factor in our weight loss is that it promotes better health. Has your health improved?  Have you lowered the dosage or stopped taking medications?  Is your waist measurement smaller?  Waist measurements are an indicator of health and a smaller waist is not only more attractive, it also makes us healthier! 

Please visit my website at, where you can take a free Body Wisdom vitality quiz. 
I will share my tips with you periodically.  I welcome your comments and hope you find them helpful!
Dr. Donna Goldstein
954-292-8477 (text preferred)

12 Gifts for the Holidays from Dr. Donna!


What is on your Holiday Wish List?  Here are 12 Healthy Gift Ideas!

If you or a loved one are focused on living a healthy lifestyle, skip the gifts of chocolates or wine! Your family, friends, or co-workers may not “get” your lifestyle goals and have no idea what to buy you. Here’s a list of amazing gift ideas, along with the links to help you find  the perfect gift!’

1. Yoga mat

What is better than to give the gift of life? The benefits of yoga are well- known for health and vitality. I recommend the Nirdami mat.  The carrying strap is so handy and makes you look like a pro! 



2. Water Bottle.

 I like my eco-friendly Swig Savvy water bottle. I  am someone that enjoys walking early in the morning, and in the afternoons, with my puppy. We are all aware of the importance of  staying hydrated, so this bottle can be really handy. It fits perfectly in my car cup holder and I can carry it in my bag all day!




Image result for ASICS Women's GT-2000 4 Running Shoe Aruba Blue/Safety Yellow/Aquarium3. Sneakers

Do you like to run or walk? Taking care of your feet and joints is the smartest thing to do when you are committed to being Image result for ASICS Men's Gel-Kayano 23 Running Shoe Poseidon/Flame Orange/Blue Jewelfit. Wearing sneakers with the proper cushion and arch support is critical to avoid injury. I find these sneakers to be the best ones for light to moderate exercise. Here is my recommendation for women and men.



4. Vegetable spiralizer

 Would you like  a healthier substitution for pasta? Try using  zucchini pasta instead.  I have a recipe that’s made with fresh tomatoes, and basil and a bit of Parmesan cheese. It always gets rave reviews. This vegetable spiralizer is the perfect tool for your kitchen and it will help you or your healthy friend create many delicious and healthy veggie dishes. You won’t even miss the pasta! Make sure they invite you for dinner to taste it!

Quooz Rockano 200ml Cool Mist Ultrasonic Humidifier with Aromatherapy Essential Oil Diffuser and Adjustable Light Option5. Aromatherapy

I like to focus on a holistic approach when it comes to my health. This Cool Mist Ultrasonic Humidifier with Aromatherapy Essential Oil Diffuser and Adjustable Light Option it’s an excellent gift to share. It smells wonderful and can be placed in your home,  office, or anywhere you spend time. It will help you relax and be more productive!

6. Yoga/Bellydance/Tai Chi /Pilates classes

My clients love the wide  variety of movement options  on my Body Wisdom program. Being active and enjoying  what you are doing is an essential part of a holistic approach to body, mind and spirit wellness. You can check to schedule a private or group class with one  of our  fabulous instructors in person  or  via Skype.  Buy 3 get one free for the holidays!

Fitbit Charge 2 Heart Rate + Fitness Wristband, Plum, Small7. Fitness/Lifestyle trackers

The Fitbit Charge 2 Heart Rate + Fitness Wristband is  a terrific tracker. It has a dBellabeat Leaf Nature Health Tracker/Smart Jewelry, Silver Editionesign that you can wear all day, even at the event. It tracks steps, sleep and comes in  many great colors.

Several of my friends  have started to use the beautiful BellaBeat  tracker/smart jewelry. ( Get yours here!)  That’s on
my wishlist this year!

8. Gym Bag

Lotus&Go bag is perfect for situations where you need a quick change of clothes like  at the yoga studio, gym, beach, and sleepovers. Comfortably fit your toothbrush, toothpaste, shoes, phone, tablet, water bottle, yoga mat/blanket/towel & clothing, while not taking up a lot of room.





9. Wireless headphones!

For your friend who enjoys long walks or runs, or even to go around the house without bothering your family with your new belly dance music, this noise-canceling wireless headphone is the perfect gift!

10. Sport bottle smoothies machine.

Smoothie breakfast lovers, this is for you! Instead of having to transfer your smoothie from one container to another, this blender allows you to do it all. Blend and go to that yoga class! Get one here!

Image result for massage or acupuncture11. Massage or Acupuncture session(s)

With all  the stress  in your busy life, your body needs some renewal and  pampering. These are Image result for massage or acupuncture the perfect  ways to relax you. I  have  wonderful South Florida colleagues I can suggest. Also  asking your friends for recommendations is the best referral. This is a delightful  treat and many talented professionals offer great discounts during the holidays!

12. Body Wisdom  and other healthy lifestyle programs  by Dr. Donna

Make an appointment now. Give the gift of a lifetime– a lifestyle changing decision today for your loved one or for yourself. Body Wisdom by Dr. Donna  has helped over 1,600 people worldwide to lose weight, gain vitality  and they are keeping those unhealthy extra lbs. off!  The new year is the time for new resolutions. You are a click away to reaching your goals! Are you ready? Schedule a complimentary consult with me at .

Wishing you and yours a year of great health and many blessings this year and always!

Dr. Donna Goldstein


10 tips for a Healthy Thanksgiving


10 tips for a Healthy Thanksgiving

Body Wisdom by Dr. Donna Goldstein



Start the day with a hearty breakfast and have lunch with in between healthy snacks as you normally do. This tip is fundamental for a healthy holiday experience and will prevent you from showing up at dinner starving. It will help you make good choices.


Image result for healthy thanksgiving meal

If you are cooking, there are many ways to create healthier Thanksgiving dishes. Cauliflower is a good substitute for mashed potatoes. Sweet potatoes don’t require marshmallows or tons of butter. You can easily cook any veggie with veggie broth, adding some herbs and garlic. For cranberries sauce you can transform it to a cranberry salad. One great tip is to avoid eating the turkey skin, or avoid the turkey completely! If you are offering a vegan Thanksgiving menu, you can be creative and replace meat with many vegan meat substitutes and fruits and vegetables.


Image result for rainbow veggies

This is a great tip for an everyday occasion but specially the holidays. Before reaching for the tempting stuff, fill two-thirds of your plate with a rainbow of vegetables, will it will keep you from indulging in unhealthy food.


If you have the option, choose a salad plate for the night and fill two-thirds with vegetables. Complete the plate with protein and leave a small corner to indulge yourself, and have a bite or taste of that pie if you choose.


Image result for water

The body often mistakes thirst with hunger, be hydrated and start drinking plenty of water starting the day before. During your meal choose water or sparkling water over sodas and alcohol. If you want to have a glass of wine, think in advance when you will enjoy it most, with the appetizers or at dinner time and choose water or tea the rest of the day. You can also use this opportunity to drink one of your teas.

A great alternative to drinking soda or alcohol this holiday.


Here comes the moment of truth for everyone with a sweet tooth out there! The good news is that you don’t have to avoid dessert altogether. If you’ve eaten a healthy meal, eat the fruit first so you don’t crave so much and then have a small piece or taste of pie!


Image result for outdoor family activities

The holiday’s are about spending quality time together as family and friends. Minimize TV time, this is not a quality time together. Be creative and find another family activities. Weather permitting, go for a walk in the neighborhood, dance, keep the kids active by playing soccer or a dance family contest. There are also some table games that can keep you active and away from the buffet table and leftovers!


Image result for sitting with family

Simple tip: Once you’re done eating, leave the table or put your plate away. If possible, move to another room and chat and play with family and friends.


Image result for be mindful of food choices

Be aware of and grateful for each component of your healthy meal. Share about the healthy choices that you are making and give thanks for them and the opportunity to spend time with friends and family.


Image result for commit

Thanksgiving is a wonderful time to connect with family and within ourselves. We gather around food giving thanks for all we have and sometimes we tend to over indulge ourselves. Don’t let a Turkey Day binge turn into an “I blew it” binge that lasts till January 1st. Go back on your healthy path the next day! Drink water, have a good night sleep and give thanks! You’ve made it!



What to expect with Body Wisdom by Dr Donna


Body Wisdom Feedback from Pilot Program

  1. Make healthier choices on a daily basis-100%
  2. Less Fatigue/ more energy-100%
  3. Break my weight loss plateau-90%
  4. Taste buds changes( not craving sugar or salt)- 80%
  5. Having a accountability/support system-70%
  6. Putting yourself first- priority -70%
  7. Sleeping better (Earlier  and deeper)-60%
  8. New exercise habits-50%
  9. Better Relationships –Self/others ( less stress)-50%
  10. Clearer mind-50%

How to Maintain Your Weight Loss – 8 Easy Tips for Eating Out

BodyWisdomByDrDonna Healthy weight loss

by Dr. Donna Goldstein
Adapted from Johnny Bowen

1. Pre-plate your food at the buffet. Research by Brian Wansink, PhD, has found that when people load their plate at a buffet one time only, they eat about 14 percent less food than when they take smaller portions and go back for more. You don’t have to try everything! Take the food that works best for you on your program. Or better yet- avoid buffets all together!

2. Practice “hari hachi bu.” In Okinawa— one of the half-dozen places on the globe where extraordinary numbers of healthy centenarians live—there is a saying: “hari hachi bu.” It means push away from the table when you’re about 80 percent full. Practice hari hachi bu, and leave the table before you’re totally stuffed!

3. Say “No, thank you.”   The white bread or rolls in the bread basket are the worst and least nutritious thing on the table. They are also the worst thing to eat first (think sugar/insulin spike) and the thing we tend to fill up on before the good stuff comes. When the waiter comes with the bread basket, send it back, or put it out of reach.

4. Split dishes . One of the things I frequently do at restaurants is order one dish from each course—soup, appetizer and entrée—and then split it all family style with my dining partner. Alternatively, try ordering some offbeat combinations like two appetizers and a salad, or soup and appetizer. With today’s restaurant portions, a “small” meal like that is more than enough to fill you up.

5. Double up on vegetables. Whenever I order a main course in a restaurant and it automatically comes with a starch, such as potatoes or rice and  a veggie, I ask the waiter to hold the starch and double up on the vegetables- steamed is best, or sautéed in a little olive oil. Or they may be willing to change it for a side salad. Sometimes there is an “upcharge” –it’s worth it to get your veggies in and avoid the starchy carbs!

6. Salad or soup before going out. Research by Barbara Rolls, PhD, at the University of Pennsylvania shows that eating a small green salad or a cup of soup before the meal caused people to spontaneously eat significantly less over the course of the meal. Low calorie, broth-based soups are the best for appetite control—think chunky vegetable or minestrone 

7. Bring it home before you start- whenever I do order an entree, the easiest thing to do  is ask for a “to-go” box right there- put half your  meal in it  and have the waiter take it off the table and put away till you go. That ensures you will not overeat or pick away because it is there, and you’ll  have a nice healthy meal the next day too, as most restaurant portions are at least twice the size you need for a “fueling”!

8. Eat out less! When you are cooking you know the quantities and quality of the food you are eating. Restaurants often add  fillers and sweeteners- extra butter and fat, high fructose corn syrup, MSG, salt and more. You save  money when you cook at home and often time, especially when you cook enough for  a few meals. A healthy stew/soup from  your own farmer’s market can be made to taste different each night, with the addition  of different protein sources and  spices.


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