How Protein helps your weight loss

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can't store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein "good" or "bad" is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don't necessarily eat enough of the "good" protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein 
Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: "Try to eat these meats only once or twice a week," she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don't have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

Things to Remember 
When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

For more information on how healthy protein can help your diet success, visit www.changingsizes.com.

Holiday weight gain - how to avoid the extra pounds!

Changing Sizes Holiday Quick Facts:

350: The average number of calories in an eight-ounce serving of eggnog.

• 27: Grams of fat in a typical slice of homemade pecan pie.
  
• 340: Calories per one-cup serving of stuffing.
  
• 60: The average number of minutes a 150-pound person would need to spend walking briskly to burn off that cup of eggnog.
  
  

As the holidays approach, many of us get that sinking feeling, wondering "Will I be able to stick to my weight loss plan in the face of so much temptation?" First, the good news: Government surveys report that the average weight gain between Thanksgiving and New Year's is just over one pound (although overweight individuals tend to gain up to five pounds).

Now, the bad news: Whatever weight you gain over the holidays is likely to stick with you. According to the National Institutes of Health, most Americans never lose the weight they gained during the winter festivities. The pounds add up year after year, making holiday weight gain a contributing factor in the obesity epidemic.

Holiday meals require a great deal of planning, so put forth that extra effort to make the meal a healthy one. The average Thanksgiving dinner has more than 2,000 calories - but you can preserve the merriment while cutting the fat and calories by substituting new, healthier holiday foods for the traditional favorites. Try replacing rich gravies with turkey broth, or serve salsa and low-calorie dips in place of creamy dips and dressings. In addition to sticking to a plan over the holidays, there are additional steps you can take to preserve your health and fitness throughout the winter months:

• Stay focused on what really matters. Rather than celebrating food, celebrate good company and the camaraderie of family and friends, or plan a few enjoyable activities other than eating.
• Take a few minutes each day to relax and re-energize. Although the holidays are a time of joy and giving, they also can be a source of stress (which, for many of us, leads to overeating). Practice saying no to any low-priority engagements, and take 15 minutes each day to take a walk, stretch, read, or engage in an activity you enjoy.
  Beware of emotional eating. The holidays bring out different emotions in all of us. But studies show that feelings, both good and bad, are the primary culprit in what drives us to overeat.
• Keep moving. A vacation from work or school doesn't mean a vacation from exercise. Schedule at least 30 minutes of moderate-intensity physical activity in your day.
  Don't skip meals. Continue to eat your normal meals on celebration day, rather than reserving your hunger for a one-meal binge.

When holiday season rolls around, we feel entitled to overindulge, as if customs and traditions - even unhealthy ones - dictate our diets. We all look forward to times of celebration to gather with family and friends and yes, enjoy good food. But this year, in the midst of all the bustle and gift-giving, try splurging on the true gifts of the season rather than the temporary delights.

Visit our Members Area for more Holiday tips and recipes to make sure you stay on track though the holiday season!

ChangingSizes Grand Opening

We are proud to announce our Grand Opening of ChangingSizes.com -

Part of a successful diet plan includes the right foods & snacks. Recently, major nationwide diet services like LA Weight Loss and Pure Weight Loss have closed their doors all over the country and left all the clients without the means to continue their weight loss goals. We are here to help you continue your diet success by providing you the same nutritional supplements and food products that you may no longer have access to, and at a lower cost than you can pay elsewhere! Browse our selection and get back on track today!

DIRECT FROM THE SOURCE FOR A LOWER COST TO YOU!

COMMING SOON: An online weight loss clinic - Soon you will be able to join our online weight loss counseling service, and just like local weight loss centers in your area, will be able to gain access in a one-on-one basis to a personal ChangingSizes Weight Loss Coach that will review your progress, discuss options and adjust your diet to personalize your weight loss program. In addition, the online tools will provide you more of a benefit than your local center with online weigh in, food diary, menu planner, restaurant menu guide to keep you on plan, and much much more! This advanced system will provide you with the two keys that are most helpful in any weight loss program: Teaching you to eat right, and the daily accountability to our Coaches that will help keep you on track and reach your goal weight. All this and a MUCH lower cost than you would pay joining a local clinic, praying they will give you the customer service and guidance you need, and still be in business the next time you go!

One thing to note about ChangingSizes - we are here to make you succeed in your weight loss battle. If you don't succeed, than we don't either. You will never pre-pay for anything up front with us - if you pay for it, you get it now, even when buying in bulk. No risk! Customer service is our #2 goal. Your weight loss success is #1.

Comments, suggestions, and requests are welcome - that's what this blog is here for!

Thanks, and Welcome!

The ChangingSizes Team