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!

Get started with FREE LIFESTYLE Quiz!

https://goo.gl/forms/Mp5zSF11ZrtVONfI

FREE 5 Day Clean Eating Challenge


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!)

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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.

 

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
https://bodywisdombydrdonna.com/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  drdonnago@gmail.com
https://bodywisdombydrdonna.com/

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 ..spa 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

HEALTHY OPTIONS I LOVE – SHOP HEALTHY

 

!HEALTHYHOLIDAY

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
Www.bodywisdombydrdonna.com .

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.
 bodywisdombydrdonna


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 www.bodywisdombydrdonna.com, 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)
 bodywisdombydrdonna

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.

 

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.

 

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