Amy Culver - The Queen Of Lean


Holiday stress


Holiday season isn't all just about food


Plan ahead to stay on the right track


Prioritize this Thanksgiving


Choose treats wisely during the holidays


Starting a weightlifting routine


Healthy body has right signs


You need a livable food plan


Tailor your food according to needs


Plan strategies for when life gets hectic


Traveling can challenge eating habits


Parenting your own inner spoiled child


Long-term motives create long-lasting results


Interval training works for anyone


Check ingredients when eating out


Get out of the house for your workout


Lack of sleep may lead to weight gain


Cooking extra saves time and calories


Even small changes can make an impact


Swimming is a good
all-around exercise


Don't let slip-ups destroy your plan


Make your lifestyle and health compatible


A little exercise can yield big results


Food plans can help you eat right


Moderation is weight-loss key


Give your weight-loss plan time


Combat post-holiday blues with activity


Choose holiday calories carefully


Good kitchen tools make life easier


Enjoy feast in moderation


Start planning holiday meals now


Don't buy Halloween candy too early


Theaters offer healthy snacks


Try to avoid evening snacking


Tips to stave off hunger pangs


Stuck?  Reassess your routine


Avoid peaks and valleys in diet


Measure size of food portion to help tip scale in your favor


Learn to love being thin


Change your lifestyle; don't just diet


Fruity thoughts to keep fit


Water can ease cravings


Working a pool into your exercise routine


Stay focused, move forward


Delay caving to craving


Review of daily plan should include diet & activities


Holidays are never-ending


Measuring food is key to weight loss


Food-logging can help in weight loss


Find ways to make exercise fun


Reserve time for your exercise program


Substitutions for your holiday treats


Moderation is key to good diet

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Substitutions for your holiday treats

Now that the holiday treats are gone, are you feeling empty and unfulfilled with your food?  It's a hard time of year.  You know you need to get back on your food plan, but you are missing those wonderful foods.

Consider substitutions.  You still need to watch your calories, but sometimes you can wean yourself from cravings by substituting a healthier choice.

Instead of ice-cream, try frozen yogurt, but be sure to skip the toppings.  Take the family out for a treat to one of the soft-serve frozen yogurt parlors in town.  I advise going to one that serves it for you rather than the self-serve type.  It's too easy to overload that cup.

Are you looking for chocolate?  Have you tried the really dark chocolate?  You can buy some that is 85 percent cacao.  The sugar content is very low, but the flavor is off the scale.  Just two squares will satisfy even the most persistent chocolate craving at a little more than 100 calories and a couple of grams of sugar.

Another substitution my family enjoys are oven "fried" foods.  Cut chicken breasts or fish filets into small pieces.  You can also use zucchini or onions to make an appetizer.   Cover with bread crumbs or cornflake crumbs as a coating.  Spray the food with non-stick spray and bake in the oven.

Mashed sweet potatoes can also help with sweet cravings.  They are healthy carbohydrates that are very sweet but are actually easier on your blood sugar than regular potatoes.  Go easy on the butter; if possible, leave it off.

Remember, taper yourself.  It can be hard on you as well as those around you if you try to go "cold turkey."  You're more likely to be successful in the long run if you take it slow.