10 tips for a Healthy Thanksgiving

BodyWisdomByDrDonna

10 tips for a Healthy Thanksgiving Body Wisdom by Dr. Donna Goldstein   1. EAT BREAKFAST AND LUNCH AND YOUR HEALTHY SNACK AS YOU WOULD DO EVERYDAY. 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. 2. WHEN COOKING, CHOOSE HEALTHY PRODUCTS AND RECIPES. 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! …

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What to expect with Body Wisdom by Dr Donna

BodyWisdomByDrDonna

Body Wisdom Feedback from Pilot Program Make healthier choices on a daily basis-100% Less Fatigue/ more energy-100% Break my weight loss plateau-90% Taste buds changes( not craving sugar or salt)- 80% Having a accountability/support system-70% Putting yourself first- priority -70% Sleeping better (Earlier  and deeper)-60% New exercise habits-50% Better Relationships –Self/others ( less stress)-50% 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 …

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Outsmart the Most Common Calorie Traps

According to Cynthia Sass, R.D., of Shape Magazine, the three mistakes that even savvy dieters make are: 1)    Not doing the math: Read labels carefully and calculate the true calorie cost before you indulge 2)    Scoring free samples: The free goodies at the mall may seem harmless, but they can cost you a few hundred calories 3)    Cleaning your plate: To stay on track, especially when dining out, decide how much you’d like to eat in advance, then when the meal arrives, portion out that amount and have the rest wrapped to take home.  

Cilantro Lime Shrimp Quinoa Bowls

BodyWisdomByDrDonna

Prep Time: 25 minutes Cook Time: 20 minutes Total Time: 45 minutes IngredientsCilantro Lime Quinoa 1 cup quinoa, rinsed and drained (I used rainbow quinoa) 1/2 teaspoon kosher salt Juice of half a lime 2 tablespoons cilantro, choppedMango Salsa 2 mangos, peeled and diced 2 tablespoons red onion, diced 1 tablespoon cilantro, chopped 1/4 teaspoon chili powder 1/4 teaspoon kosher salt Cilantro Lime Shrimp 1 pound large shrimp, peeled and deveined 2 teaspoon grapeseed oil or other flavorless oil salt and pepper to taste 1/2 teaspoon cumin Juice of half a lime 1 tablespoon cilantro, chopped Avocado Crema 1/2 of a ripe avocado, peeled and cubed 1/4 cup plain non fat greek yogurt juice of half a lime 1/4-1/2 teaspoon kosher salt 1/4 teaspoon cumin Other Ingredients 1 can black beans, rinsed and drained Instructions Cilantro Lime Quinoa In a medium sized sauce pan bring the quinoa, 1/2 teaspoon of …

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BRUSCHETTA EGGPLANT WITH TOFU

BodyWisdomByDrDonna

PREP TIME: 30 MINUTES COOK TIME: 20 MINUTES (2 SERVINGS) Ingredients30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes 1-½ cups raw, unpeeled eggplant, cut into 1” cubes 1 cup (1-2 medium) plum tomatoes, seeded and chopped ½ cup scallions (3-4 scallions), chopped 2 Tbsp fresh basil leaves, chopped 2 tsp olive oil ¼ tsp garlic powder 1 clove garlic, minced Non-stick cooking spray Dash of salt and/or pepper (optional) Instructions Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered.  Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder.  Bake 7-10 minutes.  Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork.  In large serving bowl, combine tomatoes, scallions, garlic, and basil.  Add eggplant and …

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Roasted Vegetables

BodyWisdomByDrDonna

Prep Time 15 minutes Cook Time 15 minutes Total Time 30 minutes Yield 6 servings The easiest, simplest, and BEST way to roast vegetables – perfectly tender and packed with so much flavor! Ingredients 2 cup broccoli florets 2 cups cremini mushrooms 2 cups chopped butternut squash 1 zucchini, sliced and quartered 1 yellow squash, sliced and quartered 1 red bell pepper, chopped 1 red onion, chopped 2 tablespoons olive oil 2 tablespoons balsamic vinegar, or more, to taste 4 cloves garlic, minced 1 1/2 teaspoons dried thyme Kosher salt and freshly ground black pepper, to taste Instructions  Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. …

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