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

It is important to weigh and measure your food whenever possible.  I still do this and always will.  For those of us who have a strong attachment to food, it is too easy to let your portion sizes increase over time.  It does not take long before a teaspoon becomes a tablespoon, or a 3-ounce portion becomes a 5-ounce portion. 

If you are weighing and measuring everything you eat at home, you will have a much better eye for proper portions when you are eating out.  Just as important, though, is to be sure you do it correctly. 

Good equipment is essential.  Get a digital scale that reads grams as well as ounces.  Many foods, such as cereal, are often listed in grams.  Use this number; it is far more accurate than "about ¾ cup."  Whenever possible, use weight rather than volume to measure, especially with calorie-dense items such as butter or peanut butter.  Put the slice of bread on the scale, turn it on so that it resets to zero, and then add the spread.

Make sure your dry measuring cups and measuring spoons have a straight edge.  This makes it easier to avoid rounding your measures.  Use the back side of a butter knife to level the item you are measuring.  If needed, use a rubber scraper to remove the contents.

The serving size on a nutritional label is a good place to start, but it's not your only option.  Believe it or not, you can have half that amount.  Try it a few times and see if you are satisfied with a smaller portion.

If you are finding that your scale is stuck these days, pull out those measuring tools, and this time, don't put them back.