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.