5 Portion Control Hacks

5 Hacks For Portion Control

We all tend to eat what’s in front of us!  Sometimes it’s hard to tell what an appropriate portion actually represents.  A typical restaurant meal can often be two to three times more food than we really require. Using these 5 Hacks for Portion Control can be a huge benefit!

 Can you even imagine what a 5oz portion of chicken is? (It’s the size of a deck of cards.) 

For years, I thought I was eating the right thing, but I wasn’t!  If something tasted good, I never knew when to stop.

For example Hummus seemed like a healthy alternative, so I would continue enjoying it until I was l full, never knowing what a portion really was.  Since losing 70 pounds, I’ve managed to keep it off for 11 years with a complete lifestyle overhaul by watching my portions, modifying my portions and much more!

  1. Read The Labels

We need to know what’s inside the bottle, can or package!  Be aware of how much food you are eating and what calories are in that serving!  Nutrition sometimes seem complicated, but it becomes easier once you begin reading the labels! 

The label gives you a guide for making choices that can affect your long-term health and keep your weight where you want it.  Many things are made with salt and sugar —  even though you don’t taste it.  An example is a glass of bottled tea.  It can have 90 calories of sugar! If you drink one a day, that’s 3000   calories a month which equates to 10 lbs. a year — just from iced tea.

Another example is ketchup.  Read the labels and be mindful of the ingredients and the hidden calories!

2.Buy Pre-Portion Controlled Sizes

It’s easy to go overboard when you’re enjoying something!  Unless you’re taking a few steps to measure the amount of food you’re eating, you just don’t know how much you are really eating! 

Many things  now come in smaller portion-controlled sizes.  From humus, cottage cheese and raisins to peanut butter or a Hershey kiss.  Kid sized portions can be especially helpful

3. Make your own single-serving packs.

Take the larger package or box and take out the amount of the food you are going to eat.  Enjoy the amount you have predetermined!  An example is 25 to 30 pistachios in a little bag and then you can grab that  smaller amount easily.  This can easily be done with walnuts, pumpkin seeds, or even sweet potato chips.  This will keep you from eating the entire bag, box, or package mindlessly.

4. Create The Right Serving Size – Doling-Out The Perfect Amount

Determining the right amount of the food you are about to eat is super important, especially in the rush of everyday life. Make how much you eat easy to track!  Simply count or cut the amount you plan to eat and put the rest away. 

This will help you mentally prepare for a specific amount rather than cutting little pieces away or taking another tablespoon of something over and over again. This can work whether it’s cookies, peanut butter, or cheese.  Think about prepping your meals in advance. It’s helpful to cut up vegetables and fruits, so they are ready to go for the week in the size of a container you need.  It makes it simple and it helps you realize how much you are eating

5. Container Size

We tend to fill the space on whatever plate we use, right? Limiting the size of your container or plate will help you maintain your size!  Simply prefill the plate or container with the portion you want to enjoy. 

“Fit and Fresh” is the perfect size for a small portion and it comes with a cooling ice tray built in. There’s a multitude of containers from which to choose, however be mindful and try to use glass, silicone, or BPA Free plastic-type products.

Being mindful of portion control is a key factor in your long-term weight loss and maintenance success.

Portion control for weight loss

Dr. Donna Goldstein is a 25-year veteran psychologist and Certified Health Coach, teaching a new way to eat and live, that can help you break the cycle of “yo-yo dieting” for good.  She has maintained her own 70 lb. weight loss for 11 years.  Her clients have lost thousands of pounds with no drugs, surgery or supplements! Schedule your FREE Weight Loss/Lifestyle strategy session at https://BodyWisdomByDrDonna.as.me/. Or, you can text or call 954.292.8477. Begin designing a lifestyle to easily help you lose weight and create a transformation that lasts!

5 Ways to Control Chocolate cravings!

Control Chocolate cravings!

5 Ways to Reduce 
Chocoholic Cravings

I am a serious chocoholic. I have maintained my 70-pound weight loss for 11 years and yet I eat something chocolate almost every day and you can, too!  I knew I had to find ways to control chocolate cravings.Many of my clients adore chocolate in one form or another. 

The love of chocolate has been around for centuries, chocolate has been considered the nectar of the gods and even traded like currency.

Some clients seem to crave “salty and crunchy” and others sweets and/or chocolate.  My clients love the fact they don’t have to give up what they crave to lose weight or maintain their weight loss.

Why is chocolate so addictive?

We know chocolate calls to many of us, especially during times of stress.  Why?  Chocolate stimulates the brain’s reward centers and triggers ‘feel-good’ chemicals including dopamine and serotonin.

 Many of us perceive chocolate as either a reward or comfort. The more you eat high sugar chocolate and the more often you have it, the more it seems essential to your well-being.  Your brain drives you to seek it out, even at midnight, as if it were a drug. 

Here are 5 key ways to help you overcome your chocolate cravings while living a healthier lifestyle.

1. Choose Dark Chocolate with 60% to 90% Cocoa

First, a reasonable amount of dark chocolate made from cocoa is good for your health.  The higher the percentage of cocoa the more antioxidants.  Most of us find it harder to binge on 86% or more dark chocolate than on milk chocolate. You’ll probably eat only 2 or 3 small squares and won’t be filling your body with unnecessary sugar and fat.   

2. Taper Down The Amount of Chocolate You Consume

Acknowledge the role of chocolate in your life and how often you eat it. Depending upon how much you are consuming daily, start decreasing the amount.  If you can cut it in half immediately, that’s a great start. Continue decreasing and you may find cutting back a little each day makes the reduction easier.  Ultimately, you’ll want to control the chocolate instead of the chocolate controlling you.

3. Become Mindful of Why You Are Experiencing Cravings

When you have a desire for chocolate think about what is occurring in your life. Is there something else you really crave, and you find the chocolate is simply filling the hole in your life for love or comfort? At the time you ))you are experiencing the craving, you feel like the chocolate will remedy the situation, however, what it really can do is cause weight gain, guilt or sadness.

A chocolate craving may be the perfect time to find your dog, cat, child or friend to play, walk or talk with.  Try distracting yourself with a sport or hobby. Think about what else you can do that’s fun or pleasant to you.  Your goal is to create a warm and fuzzy type feeling that fulfills you.

4. Discover A Healthy Hot or Cold Yummy Chocolate Drink

Now we can all enjoy guilt-free indulgence through chocolate flavored coffee, decaf or herbal tea! There are several types available – many are also caffeine free and offer a heavenly flavor of chocolate or mocha.

In addition, a drink will help keep you feeling full and satisfied longer than any piece of chocolate. You can even make your own tea from a delicious chocolate mint plant. You can also sweeten a coffee drink with chocolate flavored almond or soy milk

5. Chocolate Alternatives to The Rescue

Rather than Snickers, M&Ms or Häagen-Dazs® I help my clients find healthy alternatives which satisfy their cravings.   Traditional milk chocolate triggers the cravings, but there are healthier options readily available in most grocery or health food stores. Charlotte needed a before bed decadent chocolate snack – I helped her find the perfect solution.  Lourdes was delighted with the chocolate fix which she could carry in her purse. There’s no need to give up the taste you love especially with so many options available. 

Schedule your FREE Weight Loss/Lifestyle Planstrategy session at https://BodyWisdomByDrDonna.as.me/. Or you can text or call 954.292.8477.  During your session, we’ll discover a few tactics to help you lose weight, lessen your cravings and lead a healthier lifestyle!  As a Weight Loss and Lifestyle Strategist, I partner with clients worldwide. Together we design a lifestyle for you to easily lose weight for a transformation that lasts!

Greenfield Black Tea - Mint & Chocolate Flavor Ceylon  20 Pyramids Tea Bags

Celebrate Healthy!

Skip the Dinner and Drinks: 6 Ways to Celebrate In A Healthier Way!

­­­By Dr. Donna L. Goldstein

Have you noticed nearly every celebration in life, whether it’s a family birthday, graduation or career advancement on Facebook shows people eating and drinking large amounts of food and drinks?  Let’s rethink how we can celebrate in fun ways that are better for us and healthier, too.  Rather than spending hundreds of dollars on eating out and consuming things that don’t serve you, here are a few examples of how you can have a lovely celebration and feel great about it

!Learn or Make Something Creative

It’s always fun to learn something new.  From learning a new recipe to painting something in a class with friends, you’ll get to spend time together and learn something along the way!  Slice, dice, chop, cook and wok your way through all kinds of recipes in a cooking class!  My friends and I recently learned how to make fantastic easy to make soups.  On a Saturday night, instead of going out to a heavy meal and sitting through a movie enroll in a one-time painting or ceramics class to celebrate!
Take your entire office staff to a line dance or can take a painting class and then hang the paintings someplace around your office. Find a local YMCA, college, church, or community center and find out what classes they have available for people in your community, so your group can get healthy and have fun together.  These are priceless memories or skills that last a lifetime.

  • Outdoor Activity With Friends

Being out in nature or near water has a healing effect and is awesome for stress management.  Find the closest place in nature you like visiting near your home.  You could plan a full-blown camping adventure or enjoy the outdoors by taking a hike or going canoeing or kayaking with your friends. If you don’t know how, take a class and learn!  My husband and I took a midnight kayaking class with another couple and it was a beautiful and romantic experience. Finding a way to be out on the water or out with nature is wonderful for your mind, body and spirit.

  • Create A Unique Gathering With Your Friends

One of my favorite ways to celebrate is taking friends to yoga and belly dancing classes or hiring the instructor to come to my home. This kind of celebration is easy to put together and almost anyone can do it.  Some yoga now, even includes interacting with animals such as dogs or goats.  Just think, you can introduce someone to something new and be uplifted together.  I love to make jewelry and do various types of arts and crafts. For one party, my friends and I made mobiles out of miscellaneous jewelry and “junk” from around and our homes.  You could have an evening with friends making something everyone can take home afterwards and they’ll always remember why and where they made it!

  • Give a Healthy Experience

Some people are really hard to come up with something for a gift.   Gift certificates are a terrific way to show someone you care about them.  Most people over 30 years old have plenty of “stuff”.  We’re all craving both new experiences and pampering.  Find out what the person enjoys. Do they like facials or manicures?  A massage is a wonderful gift that I like to give, especially because it is truly a stress relief.  A girl’s night out at a spa is always fun. Even last minute, a gift of an “experience” can be easy to arrange, thoughtful, and rewarding to both giver and receiver!  Giving an “experience” like a concert or tickets to a play will be far more memorable than a meal that’s over in an hour.  What about a sunset sail, sporting event or fishing charter?

  • Celebrate With a Gift of a New Membership

What better gift to give than a membership for something they really enjoy that lasts all year through?  How about a monthly tea or coffee subscription? There are also monthly memberships to everything from make-up, clothes, to candles and kitchen utensils. A magazine subscription on a subject your friend is interested in is something they will get every month and enjoy.  It’s fun and they get something that is special throughout the year.  You can also purchase a member ship at a local YMCA and a local spa to an art museum or science museum. Just think, the gift recipient will be able to take advantage of your gift all year long! 

  • Celebrate What You Have by Giving Service To Others

Give a gift that truly matters.  There are so many charities in this world helping people in need. I am a big fan of giving back – whether it’s for your own town or across the globe in a 3rd world country. I had people come to my home and put together packages with Children’s DVDs and books, etc. for a library at an orphanage in India. https://www.facebook.com/St.Chandra.school/ Another time, I gave a donation to a homeless shelter and they hosted a party where my friends and I learned to make fruit sculptors. One of their chefs was an expert food carver.  You can take family or co-workers to a Habitat Build (https://www.habitat.org) and help put a roof on a home or assist with landscaping for a deserving family. For as little as a $10 donation through Heifer International (https://www.heifer.org/gift-catalog/animals-nutrition/index.html) you can donate toward a animal for a family.  My family always bought rabbits in honor of my stepmother, “Bunny”. There charities that could use your help and you can encourage your friends to do the same as you are.

With the right spirit, you can plan just the right celebration.  Save the calories, the money, and the hangover and create something memorable.

Dr. Donna Goldstein, a 25 year veteran psychologist and Certified Health Coach, teaches a new way to eat and a new way to live, that can help you break the cycle of “yo-yo” dieting for good.  She has maintained her own 70 lb. weight loss for over 10 years and has helped her clients lose thousands of pounds with no drugs or surgery! She helps people worldwide.

You can learn more about Dr. Goldstein at www.BodyWisdomByDrDonna.com or text or

call 954.292.8477 for your Free Lifestyle Plan.

Mindful Eating and Living

Mindful eating for Long Term Weight loss

Mindful Eating and Living – your Keys to Long Term Weight Loss Success

Do you eat on the run, in your cars, at your desk or in front of the television?  We have a myriad of distractions all around us.  Have you ever opened a bag of chips or cookies with the intent to have one or two, and before you realized it, they were gone?  This is an example of mindless eating. Pure and simple.  Mindful eating and living…your keys to long term weight loss success.

The goal for mindful eating is to experience food more intensely by paying attention to the sensation and flavor of each bite.  

Make Eating A Special Time.

When possible, use a tablecloth, real plate, napkin, glass and silverware.  Light a candle and put on some soft music.  Make the setting pleasurable and attractive. (Even if you’re eating take out.)

Mindful eating for Long Term Weightloss
  • Minimize Distractions.  Eliminate television and other extraneous noise.  Be in the moment by paying attention to what you’re eating. The fewer things you try to do while you eat, the fewer things you spread your attention over, and the more you can focus on what you’re eating.  Notice the color, smell, flavor and texture of your food. Eliminate the multi-tasking while you’re eating.
  • Tune Into Your Hunger.  Are you truly hungry?  Is it possible that instead of being hungry, you are bored, angry, thirsty or frustrated about something?  Try to become more self-aware and ask yourself, “Is this food what I truly want right now?”                                              

Slow Down.  First, eating more slowly will allow you to enjoy the taste and texture of your food.  Second, it will allow your brain to get the signal you’re full which takes about 20 minutes. You will no longer hurry through your meals to get to the next thing on the “to do” list.

 By chewing and swallowing more slowly you will automatically be consuming less food and improve your digestion. Another mindful eating approach is to use chopsticks.  Again, it helps you concentrate on the food.

Easy Steps to Mindful Eating

  • Watch for the “Pause”. During a meal, people sometimes unknowingly take a break.  They put their fork down and stop eating.
  • This is referred to as the ‘eating pause”. erefore watch for this pause and take a break when you find yourself wanting to put your fork down.  Maybe you’re more full than you think you are and it’s time to stop or leave the table.
  • Be Thankful.  Tune in and express gratitude prior to and even after eating. A mindful eating experience helps nourish your body and provides a more satisfying experience.  Think about your appreciation for the food – where it came from and how it made its way to your table. How did it get to the grocery store or your farmers’ market?  As you reflect, express gratitude to the people who gave their time and effort to contribute to the food.
  • Put Your Fork Down.  While you are chewing, put your fork down.  Stop preparing your next bite while your mouth is full.  Enjoy what is already in your mouth.  Then decide if you need another bite.  There’s no need to eat every morsel of food on your plate!
  • Eat In Designated Areas.  By limiting your eating to the kitchen and dining room areas, you are far less likely to “graze” and eat calories you hadn’t planned.  Consequently, you’ll be far  less likely to eat mindlessly or eat while being distracted.
  • Keep Food Tucked Away.  Pack it up and put it away when you’re finished with a jar, bag or box of food .  Because the longer it sits out on the counter, the more available it is for you to continue eating it even after you’re full.  Another tip is for you to put foods out of site that you find tempting.

Simple Changes = Lasting Results

Studies have shown that mindful eaters consume significantly fewer calories, digest more effectively and have an easier time maintaining a healthy Body Mass Index (BMI). When you begin eating mindfully you don’t enjoy it less—you’ll enjoy it even more! Mindful eating and living can truly be YOUR key to long term weight loss success!

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Dr. Donna Goldstein, a 25-year veteran psychologist and Certified Health Coach, teaches a new way to eat and a new way to live, that can help you break the cycle of “yo-yo” dieting for good.  She has maintained her own 70 lb. weight loss for over 10 years and has helped her clients lose thousands of pounds with no drugs or surgery! She helps people worldwide.

You can learn more about Dr. Goldstein at www.BodyWisdomByDrDonna.com or text orcall 954.292.8477 for your FREE Weight Loss/Lifestyle

Finding Love After Loss (Weight-Loss, That Is!)



Here’s another remarkable true love story in our Dating Advice for Women Series.  It’s a first-person account of finding love after loss by psychologist & weight loss guru, Dr. Donna Goldstein, who worked with one of our Love mentors® to find and marry her awesome husband over 7 years ago.  Here’s a photo of the newlyweds on their blessed wedding day!

By Dr. Donna Goldstein

My heart went to a heavy-set woman who recently posted the following on Facebook, “I am crushed,” she mourned.  Everything had been going great with this guy she had met online.  They had talked for hours, had good chemistry and she thought he might be close to finding love.  He had also said that she was very cute.  He then requested a date-stamped recent full-body picture of her.  She hesitated to send it, because, like a number of online daters, her 8-year old picture, which showed a medium build, did not reflect her current frame, some 75 lbs. heavier.  Upon seeing the picture, he responded with, “You’re a very nice girl, but not my type.”  This was just a little kinder way of saying, I don’t date bigger women”.

I experienced that reaction several times when I was heavier (and don’t forget “you have such a pretty face”.) Ideally, a man would love you for your heart and soul.  However, the harsh reality is that for many men, body type matters.  And even for a smart, kind, funny and exciting woman, this can still be a deal breaker.  Men and women have complained to me that when they did meet an online date in person, they were startled that he or she looked nothing like their photos presented on the dating site.  It seems that in our culture, finding love can depend a lot on size and weight.

As a 205 lb., size 16 “Rubenesque” (voluptuous) woman, I generally got 4 to 5 responses to any of my online postings.  After I lost 70 lbs. and re-emerged as a size 6, the number jumped to over 200.  My heart and soul were the same and so was my “pretty face”.  However, my new smaller size catapulted me into a more sought-after prospect and I am so grateful that in this group of potential suitors was my husband-to-be.

So here are a few dating tips for those committed to finding love online:

  1. Men are visual creatures. Worldwide, men show a preference for the “hourglass” figure.  Clothes, bras and belts that help you get the hourglass figure are one solution.  Getting to and remaining within your ideal weight range is however more ideal.  For most people this was your weight in high school or college.  It will improve your health and your odds of finding love and a great mate online.
  2. Embark upon an exercise regime that you enjoy for fun, toning and energizing. It will make you a more active, interesting person.  For example, you can try tennis, yoga, golf, or Latin dance.  My “hubby to be” noticed my active lifestyle, especially the yoga and belly-dancing.
  3. Your photos should be a reflection of who you are today. In the long run, an 8-year-old glamour shot will only hurt your chances.  You can still wear colorful clothing, show a sense of style and reflect a certain joie de vivre.

I close with a message of hope.  I was overweight and a “yo-yo” dieter for over 30 years. I met an amazing man online and was successful in finding love.  I asked Dr. Diana for an expert dating coach, followed Dr. Diana’s instructions and we are now happily married after a beautiful 2-year courtship. (As of September 2018, we have been married 5 years.)  This could happen to you.


Dr. Donna Goldstein, a 25-year veteran psychologist and Certified Health Coach, teaches a new way to eat and a new way to live, that can help you break the cycle of “yo-yo” dieting for good.  She has maintained her own 70 lb. weight loss for over 10 years and has helped her clients lose thousands of pounds with no drugs or surgery! She helps people worldwide.

You can learn more about Dr. Goldstein at www.BodyWisdomByDrDonna.com or text or call 954.292.8477 for your FREE Weight Loss /  Lifestyle Plan.


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