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The Perfect Portion

Kari - Jenny Craig
“New year, new you” is a phrase that becomes very popular around the beginning of January—everyone seems to be making resolutions to improve their health and happiness! And while you may be sticking with a resolution or two, studies have found that by February, only 58% of people are still committed to their resolution!
How can you keep your New Year’s resolution and not feel discouraged? Follow these tips:
·      Write down your resolution.  It’s easy to think about your resolution, but having it written down in a place you will see it every day is a great way to remind yourself of your goals.
·      Change your mindset. If your resolution is to go exercise four times a week, and you were only able to go work out three times this past week, that’s okay! The fact that you did it three times this week is more than what you were doing, so take a moment to appreciate and give yourself a pat on the back!
·      Celebrate your success. Having a specific resolution, like saving a certain amount of money per month or hitting your goal weight, deserves a celebration! Set up a small rewards system for yourself, and when you hit a milestone, celebrate!
·      Sleep more. You may have quite a bit on your plate, with work, family, friends, the gym, cooking, etc. That being said, you can’t be on the go all the time. Resolutions are about commitment, and when you do not get enough sleep, impulse has a more likely chance to take the wheel.
·      Pair up with someone on your resolution. If you and a friend or family member have similar resolutions, check in on each other! Ask about their progress via a text message or call, or plan activities together that match your goals.
·      Discuss your goals with your consultant. Having someone hold you accountable is key to sticking to a resolution. Your Jenny Craig consultant is there for you, and you can discuss your progress and strategies that will help you stay committed to your resolution.
Resolutions are meant to help you create change toward being a better version of yourself. With a strong support system and a flexible mindset, you can make your resolution a reality! And if your resolutions deal with health and weight loss, Jenny Craig would love to be a part of your journey. Find a location near you today, or call 1-866-706-4042 to discuss your weight loss goals.
Kari - Jenny Craig
When one thinks of what healthy people practice, the first things that come to mind are sticking to their diet and exercise. But there is so much more to health than that! Physical health is only one pillar of self-care— relaxing activities, connecting with others, adequate rest and hydration are the others. Let’s look at some habits that healthy people love practicing, and how to incorporate them into your lifestyle today.
Strive to Embrace a “work hard, play hard” mentality.
Just like your body needs moments of recovery after a workout, you should practice balancing your work life with activities you enjoy. We recommend moderation in everything and balancing your professional role with personal goals. Make time for your favorite TV show, plan a game night with your family or treat yourself to a massage.
Be active outside.
Part of your play can be finding activities outside of your typical exercise routine. David’s success story mentions how much he’s enjoyed going on hikes with his wife as one of his most joyful activities, so invite your friends and family to explore a trail with a beautiful view at the end!
Sleep 7-9 hours per night.
Sleep prepares your body for the day’s activities, and is one of the ways the body does its most reparative work. If you’re looking for ways to catch more zzz’s, try to step away from electronics sooner, since the light interferes with your brain’s signals that it’s bedtime. Put your phone away, get under the covers with a good book and find a new ritual to set yourself up for the next day.
Prioritize your health.
Creating a list of your priorities and activities for the week comes in handy. That way, you can plan ahead for your busy days! Portion carrots to go along with your Classic Hummus & Wheat Crackers, or bring an extra Apple Cinnamon Oatmeal to keep in your drawer when you have to be at the office early or need a snack on hand.
Find laughter and support in daily conversation.
Dr. Lee Berk has spent thirty years studying laughter, and told Time magazine that laughter ignites feel-good hormones that can calm you down. While TV sitcoms and comedies can be full of laughs, it’s important to also find company to laugh with.
Sloane says that part of her Jenny Craig success story attributes to being able to spend 20 minutes per week with her personal consultant, Nancy, to discuss her current week and plan ahead for the next. Just like you want to find balance in your work/home life, you want to find people who can laugh with you and offer support when you need it the most.
You can discuss these healthy habits and discover more with your Jenny Craig consultant today. Find a location near you or call 866-706-4042 to begin forming healthy habits that can stay with you for a lifetime!
Kari - Jenny Craig
You’re seeking healthier food options so you’ve been choosing low-fat-labeled items at the store, thinking you are doing yourself a favor. But you may actually be doing more harm than good, because there is such a thing as healthy fat and you may not be getting enough of it. Good fats help increase good cholesterol (HDL), deliver nutrients throughout your body, reduce heart risk and lower bad cholesterol (LDL) and triglyceride levels. While all fats will expand your waistline, it’s best to cut the bad fats and take in the good, in moderation, of course. Here’s how to tell the difference between the two. 
The Bad
Bad fats include trans-fats and saturated fats. These fats increase bad cholesterol (LDL), while decreasing good cholesterol (HDL) and ultimately increase your risk of diabetes, stroke and heart disease. Trans fats are just simply the worst. A mostly man-made fat, trans fat is primarily created by taking a healthy oil and turning it into a solid through a process called hydrogenation. Way back when, in the early 20th century, it was found only in vegetable shortening and margarine, but then companies started putting trans-fat in everything from cookies to French fries. No level is safe or has any benefit, so many food makers are quickly eliminating this nasty fat from their products. Be sure to check food labels for “partially hydrogenated oil” to avoid trans-fat in your diet.
Saturated fat can also be considered a “bad guy.” Saturated fat occurs naturally in animal products (meat, dairy, eggs) and vegetable fats that are liquid at room temperature (coconut and palm oils). It’s best to limit saturated fats to just 10% or less of your total calories, according to the US Dietary Guidelines. 
The Good
Healthy fats are unsaturated, such as polyunsaturated fatty acids and monounsaturated fats. These good fats are the ones you want on your team when it comes to keeping your heart ticking, as they lower LDL cholesterol and increase HDL (the good cholesterol) and decrease your risk for heart disease. Polyunsaturated fats are found in in vegetable (corn, soybean, safflower) oils and walnuts, poultry and omega-3 rich foods, such as fish (salmon, mackeral, trout, sardines, tuna), flax and pumpkin/chia seeds. 
Monounsaturated fat is solid when refrigerated, but liquid when on your kitchen counter. You’ll find this vitamin E rich fat in foods you probably already like, such as olives, canola, and peanut oils, olives, almonds, hazelnuts and avocado. So pass us the guacamole, please! 
With the Jenny Craig menu, you can enjoy the food you love and don’t have to worry. Our team of nutritionists and food technologists work to make sure that our food is developed with strict specifications for regarding the amount of fat, saturated fat, sodium, and added sugar as well as to emphasize the inclusion of vegetables, whole grain/fiber and heart healthy fats. 
Kari - Jenny Craig
That sweet, gooey, chocolate candy bar has you convinced you need to eat it right now. Whether it’s because you’re stressed, bored, anxious or are searching for some sort of relief, trying to cure your food craving with a handful of almonds or carrot sticks may not cut the mustard. So you cave, and for a brief moment, everything in the world is just fine. But afterwards as that candy wrapper is staring you down, you know it wasn’t just hunger, but a craving.
“That’s because cravings arise not from your stomach, but your brain–the areas that are associated with memory, pleasure and reward,” explains Lisa Talamini, Jenny Craig’s Sr. Dietitian. “And foods that are typically craved usually include a combo of fat and sugar.”
That makes chocolate, pizza and chips hard to resist, but like anything else in life, this too shall pass in about 10 minutes. Talamini suggests “surfing the urge” and controlling your sweet tooth with these 5 tips:
Say it and breathe
Say to yourself exactly what you’re feeling: “This is a craving, and it will pass.” Then, breathe. Allow yourself to go into a meditative state and search for how you’re feeling. Are you tense, bored, anxious, stressed or scared? Keep breathing, allowing yourself to then focus on how you inhale and exhale, reaching a peak and falling downward. With each breath, your craving will begin to fade and over time, with practice, you will learn how to ride your cravings out through breathing.
Talmini says to use the HALT tactic. “Beware of getting hungry, anxious, lonely, or tired–all common triggers for unplanned eating,” she explains. Recognize these cues and respond with self-care. Eat regular meals and snacks, talk to a friend and get plenty of rest. 
Replace it
If you just can’t give up a certain food, like chocolate, either reduce the portion or choose a lower-calorie, alternative version of the same food, such as the many food options Jenny Craig offers. If eaten slowly and mindfully, your craving will subside with the lower-calorie version and you won’t derail your weight loss journey.
Plan ahead
Fight back against unplanned eating by keeping portable, healthy snacks with you. Try keeping a small zipped bag of heart-healthy nuts in your purse or a low-fat cheese stick and non-starchy vegetables (carrot chips, cucumber slices and mini bell peppers) in the refrigerator at work. 
Kari - Jenny Craig
The majority of your meal planning is already done, thanks to your Jenny Craig pre-planned menu. But to truly make your meal complete, you need to go grocery shopping for your Fresh & Free Additions! We know how grocery shopping without a list can go – you end up buying everything down the aisle, which can easily break your budget and block your weight loss progress! To help prevent that and to stay on track, here are eight healthy and versatile foods to include:
1.    Broccoli
Broccoli is so diverse—roast it to create a crunchy treat or blanch or steam it to bring out its bright color. We personally love it stirred into the Chicken Fettuccine or you can enjoy steamed broccoli on the side with some red pepper flakes and lemon juice for a zesty and flavorful bite!
2.    Cauliflower
It’s funny to think vegetables can be trendy, but cauliflower has been a hot food item for a few years now. You can toss it into the food processor to create rice or cut huge chunks to resemble a veggie “steak.” Plus, it can take on tons of flavor—try it roasted with some curry powder or a touch of hot sauce for a bit of spice and beautiful color!
3.    Spaghetti squash
One spaghetti squash can make multiple meals in a snap. Once you roast and create the “spaghetti” strands with a fork, you can mix spaghetti squash into your next leafy salad or top it with your Spaghetti with Meatballs for a delicious and filling dinner.
4.    Kale
Whether it’s raw or sautéed, kale is a green that is great cold or hot. Its subtle bitterness complements sweeter items, such as carrots or tomatoes, and can also add a textural crunch when baked in the oven.
5.    Cucumber
Cucumbers have a bright crunch that works well in salads or as a tasty snack with your Chicken Cranberry Salad Kit. Cucumbers also have a sweet, grassy flavor, so you can drop slices into your water for an added touch of freshness.
6.    Tomatoes
Tomatoes can cross cultural cuisine boundaries. Create a fresh Mediterranean salad with cucumbers, teardrop tomatoes and oregano, a Mexican salsa with diced tomatoes, red onion and jalapenos or roast tomatoes with garlic to create a fresh Italian sauce for your spaghetti squash!
7.    Onions
Onions come in a variety of types, so you can mix and match depending on what you want to use them for! White onions will be sharper and more pungent (and are great in pasta sauces). For a crisp bite in a salad, go with a red onion not only for their color, but for their thin slices, too.
8.    Mushrooms
Mushrooms have umami—that meaty flavor that gives a decidedly rich flavor to any dish. Top off your Beef Merlot  with sautéed mushrooms and onions, or buy Portobello mushrooms to bake and fill with garlic and kale or other cooked greens.  
While these eight vegetables and fruits can be used in multiple ways and can easily become household staples, remember that these are just a delicious sample of what you can experiment with by reading your Jenny Craig Grocery Guide! Aim for colors and choose a new fruit or vegetable to mix in. Visit our Recipes page for more veggie inspiration and keep an eye on our Facebook page for more ideas. Happy eating!
Kari - Jenny Craig
Weight loss is like a roller coaster—you jump into the cart of your life, venture up the hill before the big drop with anticipation about what your weight loss journey will be like, and then the drop comes toward success! 
If you haven’t started the Jenny Craig program yet, there are some surprising things that can cause weight gain (or what appears to be weight gain). See what habits can potentially increase your numbers on the scale and what you can do to curb it.
1.    Sitting all day
Don’t underestimate the power of a walk. “Sitting all day is not natural and to blame for all kinds of ailments, including obesity,” says Dr. James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative. Schedule some time to take a walk around the block or office building, and find time throughout your week for longer outdoor or fitness activities.
2.    Water retention
Water retention can occur for many reasons, such as eating sodium-rich food, not exercising or hormones. For women, some weight gain may happen around their menstrual cycle, which is normal. While this is not real weight gain, it will translate as if it is on the scale. Make sure to drink plenty of water (at least eight glasses a day) to rid your body of toxins that may be holding you back from your goals. 
3.    Stress
Your body produces a hormone, cortisol, which cues the “fight or flight” response that typically goes away if the body uses that energy up. Cortisol makes it easier to store fat, especially abdominal fat. Being a workaholic or having too much going on of course causes stress, which can lead to weight gain since the energy is not being used. Find an activity or non-food treat that allows you to step away from the stressful parts of your day, such as taking a few deep breaths or treating yourself to a massage or movie outing. While these practices won’t necessarily make you lose any weight, keeping your cortisol levels in-check may help with how your body stores it.
4.    Not getting enough sleep
Sleep is when your body recovers from the day. When you don’t get enough sleep, your body cannot perform to its optimal potential, which includes a functioning metabolism. Professor Shahrad Taheri noted in her 2015 presentation at the Endocrine Society’s annual meeting that even 30 minutes of sleep loss a day makes you more likely to gain weight. Aim for 7 to 9 hours of sleep per night, which will also help with your stress levels, too! 
5.    Medication
Some medications may affect appetite and/or metabolism. Discuss your medication’s side effects with your doctor, especially if it’s a new prescription that coincides with your weight gain. 
6.    Portion size
What dish you choose to use to eat your meal makes all the difference! Our eyes are not trained to understand portion sizes, so we think to fill the plate with each item until there’s no space left. Luckily, Jenny Craig has already done the work to help out with this one. Our 100+ meals options are pre-portioned, so you can add nutrient-dense vegetables and sides of delicious fruit to breakfast, lunch or dinner. 
If you’re following the Jenny Craig plan, you’re setting yourself up for success as members on average, lose 1-2 lbs. per week! However, it’s important to understand that you may not lose weight every weigh-in and you may plateau at times. 
If you’re ready to surprise yourself with weight loss, call us at 866-706-4042 or find a location near you!
Kari - Jenny Craig
Jenny Craig has been recognized for the seventh consecutive year by U.S. News & World Report, a nationally recognized publisher of consumer advice and rankings, as the 2nd Best Weight Loss Diet Plan, 3rd Best Commercial Diet Plan, and 4th Best Fast Weight Loss in its annual Best Diets rankings!
"At Jenny Craig we take weight loss very seriously in an industry that has more than its fair share of gimmicky diets that waste consumers' time and money.  We work with each member individually because we know each and every weight loss challenge is unique. We are very proud to see our weight loss program consistently recognized as highly effective by leading and independent reports such as U.S. News & World Report and Annals of Internal Medicine. Our personal consultants, who have consistently been acknowledged for Best Support, in conjunction with our meals created by over forty chefs enable us to help our clients achieve their goals time and time again," said Jenny Craig CEO and President Monty Sharma. 
The U.S. News rankings are determined by a panel of nationally recognized health experts in diet, nutrition, obesity, food psychology, diabetes and heart disease. The experts reviewed information on 38 diet plans, scoring each in seven categories.
Kari - Jenny Craig
Your thyroid could be thwarting your plans to lose weight. “My thy-what?” you say. Yes, your thyroid. The butterfly-shaped gland in your lower neck could be holding you back, and it could be impacting more than just your weight loss journey. Here’s why you should pay attention to your thyroid gland, and what you can do to keep it healthy.
The boss of your metabolism
The thyroid gland is so important that the month of January is dedicated to Thyroid Awareness. This gland is a powerhouse and mastermind of hormone regulation for your body. It regulates your metabolism, heart rate and body temperature, which, of course, can affect your weight and your plans to get healthy.
You already know your hormones are responsible for much of how your body is feeling, both mentally and physically, so if you’re feeling, well, a bit off, your thyroid gland might be to blame. Symptoms of thyroid disease vary, depending on whether you have an underactive (hypothyroid) or overactive (hyperthyroid) thyroid. Your thyroid might be kicked into overdrive if you feel nervous or irritable, have a racing heart, and can’t sleep. But if you’re having trouble shedding pounds even though you are eating healthy and working out, are always severely tired, and feel depressed, it’s possible that your thyroid is not helping you out enough. And either way, it might be time to get it checked by a doctor.
Get your thyroid on track
It’s estimated that 27 million Americans have thyroid disease, and 13 million of them are still undiagnosed. Additonally, Women are seven times more likely than men to develop problems with the thyroid gland, and your risk increases with age. A doctor usually performs a simple blood test to determine if your thyroid gland is either underperforming or going above and beyond its call of duty. Treatment for an underactive or overactive thyroid varies per person.
Always consult your doctor if you have concerns about your thyroid or even overall health.  As you know, being well-informed is the first step to a healthier you.
Kari - Jenny Craig
From ‘Can I drink alcohol?’ to ‘Is the food bland?’ Consultants hear a lot of the same questions about the program. While your dedicated consultant is always happy to help navigate these useful questions, we want to pull back the curtain on some commonly asked questions and provide some additional insight! 

Will Jenny Craig work for me?
As you know by now, there’s no magic pill for weight loss. We keep things simple and effective by supplying you with a delicious variety of food and providing guidance and support along the way. Independent research has shown that members following our program, on average, lose 1-2 lbs. per week. Our members lose 3X more weight than dieting on their own!* We’ll also support you to get more active, which has both health and weight maintenance benefits. We are here for every member through every step of the weight loss journey – no judgment.

Does your food taste like diet food?
No! We have delicious foods ranging from Chocolate Lava Cake to Turkey Burgers and was ranked “Best Tasting Diet Food Programs” by NextAdvisor. We recognize that eating delicious food definitely makes the Jenny Craig plan more sustainable and enjoyable for you. That’s why we have more than 40 professional chefs who have a hand at crafting the entrees. 

Jenny Craig isn’t sustainable for weight loss.
We wish all our members hit their goal and never put the weight back on, but life frequently gets in the way. Jenny Craig has research-proven strategies not just to lose the weight, but we’ll teach you many healthy habits that can last a lifetime.  Weight loss is a journey, not a destination, we always want to be here to support anyone who wants to lose weight.

Can I drink wine?
While it’s best to go light or avoid alcohol to stay on track with your weight loss, your consultant can give you a range of options or alternatives to meet your needs.

Does the food have a lot of sodium?
Our planned menus have approximately 2200-2400mg of sodium per day.  We use the 2015 Dietary Guidelines for Americans that recommends reducing dietary sodium to 2300mg per day. If you have a reason to reduce sodium further than the recommendations, please work with your consultant to use the Personalized menu and select the foods lowest in sodium.

Are there any new foods coming out?
We are always working on expanding our menu so our members have a wide variety of delicious foods to choose from. We currently have more than 100 delicious menu items. We always share this news via email or social media so please continue to follow us to stay updated on new foods!  
Can I do the program if I am breastfeeding?
Absolutely. Nursing mothers will be advised to follow a modified calorie level based on the child's age and frequency of breastfeeding.  All breastfeeding mothers will need to wait until their baby is 6 weeks old to enroll. When you join or restart the program, your consultant will ensure that you are on an appropriate calorie level so that you and your baby receive the proper nutrition you both need during this special time.  
Overall, we’re committed to your health and weight loss goal. Comment below for any additional questions or visit our FAQ page.
*Rock CL, Flatt SW, Karanja N, et al. Effect of a Free Prepared Meal and Incentivized Weight Loss Program on Weight Loss and Weight Loss Maintenance in Obese and Overweight Women—A Randomized Controlled Trial. JAMA. 2010;304(16): 1803-1811.