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The Perfect Portion


Kari - Jenny Craig

By Kari - Jenny Craig, in Live Life,


When eating by yourself, you most likely feel more empowered to make—and stick—to your healthy choices. But in some situations, such as dinners at a restaurant to a cocktail mixer for work, you may have people who may peer pressure you into eating foods you know are not part of your planned menu.
 
Your friends, coworkers, family and new acquaintances may look at it like a one-time thing and not understand that you have a larger goal you are working toward. You may hear phrases like: “We’re celebrating! Enjoy these treats!”, “You’ve got to try these—they are the best thing I’ve ever had!” and “I made them from scratch – don’t miss out!” While one bite will not hurt the work you’ve done for your weight loss, it’s all about how you want to feel when making your food and drink choices.
 
Many of our consultants like to recommend a response system called the PRP technique, which stands for Polite, Reason, Polite. It allows you to have a cordial way to say no when people peer pressure into eating food and allows you to be in control of your situation.
 
Let’s say that you’re at a party, and someone offers you a piece of cake that’s not on your plan.
 
First, start by being polite. You can say a compliment and acknowledge the offer by saying, “Thanks, that cake does looks delicious!”
 
Next, you’ll want to state your reason for refusing the cake. You can say, “Dinner was perfect, and I couldn’t imagine eating another bite.” That way, you’re setting a boundary, but couching it with a compliment of the meal. This makes it difficult for the person offering you food to push further.
 
Finally, follow up with another polite nod to their offer. “I’ll have to try it next time” is a fantastic way that shows that you’re interested in it, and that you may some time—but that choice will be up to you!
 
If you would like to discuss other strategies for situations that may come up in social gatherings, schedule a consultation with a Jenny Craig consultant. Find a local center near you if you would like to talk face-to-face, or if you’re unable to make it in, you can meet with a consultant via phone or video chat! We’re here to help you on your weight loss journey, whether that’s from providing over 100 delicious meal options to keep you satiated or how to plan for your weight loss goals, we’re happy to be by your side.
Kari - Jenny Craig

If you’re looking to watch what you eat or haven’t joined the Jenny Craig program, these sneaky foods can be derailing your diet. A snack here and there, a quick, on-the-go breakfast and a can of soda seem harmless, but these items are potential calorie bombs and can really add up fast. Check out these five sneaky items loaded with calories that could be hurting your weight loss and some suggestions for healthier alternatives.
Soda
An obvious, but notorious cause of weight gain. That’s why it should be the first to go when eating healthy. Each time your crack open a can of soda, you’re drinking empty calories that could be sneakily thwarting the number on the scale. A can of soda typically contains 150 calories, but if you drop your daily soft drink, you could save yourself over 1,000 calories per week. If you’re craving flavor or the lively bubbles of a soda, try a flavored, carbonated water or infuse a bottle of water with your favorite fruits, such as strawberry, watermelon, or lemon. 
 
Pastries 
Pastries may seem like an easy, grab-and-go breakfast but they are loaded with calories from both fat and sugar. A store-bought muffin is around 500 calories, while the Jenny Craig Chocolate Muffin only has 190 calories. It’s best to either prep some healthier breakfasts, eat some Greek yogurt with fresh berries or reach for a delicious Jenny Craig breakfast entrée.
 
Movie Popcorn
Our Kettle Corn is a low-calorie way to beat the munchies, but avoid snacking on prepackaged, microwave, or movie popcorn that is often high in calories and saturated fat, the unhealthy heart kind. A seemingly harmless small bag of popcorn from the theatre contains around 600 calories and 50 grams of fat. 
 
Sauces and Dressings 
It’s tough to imagine enjoying our favorite foods without condiments, however it’s easy to go overboard on classic staples such as ranch dressing or barbeque sauce. We recommend enjoying one tablespoon of fat-free condiments such as cream cheese, mayonnaise, sour cream, teriyaki sauce and barbeque sauce.    
 
Raisins and dried fruit
Eating one of your toddler’s raisins boxes is a sly way to hurt your weight loss. One tiny snack box has nearly 130 calories when you could satisfy your sweet tooth with two full cups of grapes for the same amount of calories. Just two tablespoons count as a fruit serving, so consider either limiting portion size or using a lesser amount of dried fruit as a flavor enhancer on top of breakfast cereals, yogurt, salads or oatmeal. Dried fruit is often found in trail mix, and while they are compact vitamin powerhouses, bits of dried fruit add up in calories (and sugar) quickly. Dried cranberries, berries, apples and peaches can be a tasty snack when you keep portions under control. 
 
 
Kari - Jenny Craig

Just in time for spring! This Coconut Cucumber Cooler is alcohol-free and a refreshing beverage that will make you feel like you’re relaxing on a tropical beach. 

Ingredients
½ cup coconut water
2 tsp. lime juice
5-6 mint leaves
4-5 thinly sliced cucumbers
1 splash of sparkling water
1 tsp. coconut extract
 ½ cup of ice
 
Directions
1.    Muddle mint leaves and cucumbers in coconut water
2.    Let beverage chill for 1 hour
3.    Add lime juice, sparkling water, coconut extract and ice
4.     Enjoy!
 
Exchanges
*1 limited free
 
 
 
Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,


 
“Hanger” is a phrase used when one can trace their anger back to their state of hunger. But why does hanger happen in the first place? Jenny Craig’s Senior Director of Science and Behavioral Interventions, Lisa Talamini, explains that scientists trace the “hanger response” to two things: low blood sugar (glucose) and increased levels of “fight or flight” hormones. 
 
But how does one get to a point of “hanger?” Lisa notes that skipping meals or delaying eating for too long can lead to a reduced delivery of glucose to the brain, a perceived “danger” that stimulates the release of stress hormones (cortisol and adrenaline, which cause the “fight or flight” response), as well as the brain neuropeptide Y. This cascade of events is experienced as anger/anxiety, and the natural response might be to eat! That’s why starvation diets are so counter-productive.  
 
At Jenny Craig, we encourage frequent meals and snacks—6 of them in a day to maintain even blood sugars and to keep pre-meal hunger at a “mild” vs. “maniac” level. In fact, we encourage clients to practice the HALT strategy to consciously tune in for signs of getting too hungry, angry/anxious, lonely or tired, all of which can lead to a binge.
 
How can you check for signs of HALT? Here is a quick checklist you can use:
 
Hunger: “Hanger” begins with hunger, so evaluate when the last time you ate was and what you ate. Was your meal satisfying, or were you still feeling ravenous? If you were still feeling hungry, make sure to add more Fresh & Free Additions to your meals! Make sure that you also have snacks available, like our Classic Hummus & Wheat Crackers that you can add additional vegetables like carrots or bell peppers to, or have a crunchy snack, like celery or an apple, before sinking your teeth into our satisfying S’mores Bar.  Anger/anxious: Evaluate your state of mind and body to figure out what may be making you anxious or angry. What has happened so far in your day, or are you anxious about an upcoming situation or deadline? If so, make a plan for how you can approach the situation to make it less stressful. It’s important to find time to step away from a situation, too, so if you need to go out and get some fresh air, go for it!  Lonely: Loneliness can creep up on you, especially if you’ve had a busy week where you haven’t been able to check-in as often as you like with friends or family. Send a quick text to a few friends or call them to let them know you want to catch up. Making plans to get you out of your work/home routine will break up the loneliness and give you something to look forward to. Tired: Depriving your body of the recommended 7-9 hours of sleep can take its toll.. When you get enough sleep, your body is better able to regulate the hormones that make you feel hungry and full.   
Remember to take the time to HALT so you can take care of your health. If you would like help with other weight loss strategies, find a Jenny Craig center near you or call 866-706-4042.
 
Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,

Fruit and vegetables are fun to use when they’re fresh, ripe and in-season, but there may be times when you’ve either bought too many to use or continue to buy so many delicious items that some get left to the wayside to spoil. While you can plan your shopping list using our Simple Inspirations, which are found on the back of many Jenny Craig entrees, or discover a new recipe, you can also buy a few items that will last longer than others. Here are some of the best fruits and veggies that last in your fridge and/or pantry:
Fruits that last
Apples (up to 2 weeks in refrigerator) Canned/frozen fruit (up to 2-3 months) Lemons (1-2 months in refrigerator) Oranges (2-3 weeks in refrigerator) Watermelon (up to 2 weeks) Vegetables that last
Beets (up to 2 weeks) Cabbage (up to 2 weeks or longer in refrigerator) Canned/frozen vegetables (up to 2-3 months) Carrots (2-3 weeks in refrigerator) Celery (1-2 weeks in refrigerator) Garlic (2-3 months in a cool, dry area) Onions (4 weeks or longer) Potatoes (4 weeks or longer) Turnips (up to 4 weeks) Winter squash, such as pumpkin, butternut squash, etc. (up to 3 months)
Keep in mind how you store these items, too. Carrots in bags can have an extended shelf life by placing a paper towel in the bag to absorb excess moisture. Apples should be placed in a plastic bag in the fruit crisper section of your refrigeration and away from vegetables, since the ethylene gas apples produce makes produce ripen faster.
Finding fruits and veggies like the ones listed above allows you to enjoy these items for weeks to come, and not have to worry about replenishing them with every trip to the grocery store. Discover other Fresh & Free Additions recipes and strategies by reading our articles and discussing them with one of our Jenny Craig consultants. Schedule a meeting with a consultant today by finding a location near you or calling 866-706-4042—we can’t wait to help you with your health and nutrition goals!
 
[SOURCES]
Jenny Craig Unlimited/Limited food list (PDF)
http://www.rodalesorganiclife.com/food/12-fruits-vegetables-that-wont-go-bad
http://www.stilltasty.com/fooditems/index/18518
http://www.womansday.com/food-recipes/cooking-tips/tips/g1381/how-long-do-vegetables-last/?slide=9
http://www.stilltasty.com/articles/view/75
 
Kari - Jenny Craig

Inspire mouthwatering satisfaction with a low-calorie pasta revelation. Delicious zucchini noodles will transform your Chicken Fettuccine into a gourmet veggie delight. 
 
Ingredients: 
Jenny Craig Chicken Fettuccine 1 zucchini  1 tomato, diced 2 garlic cloves  1/3 cup steamed spinach  1/4 tsp sea salt  1 bay leaf  parsley, chopped nonstick cooking spray (optional)  2 tbsp water  Spiral vegetable slicer   
Directions: 
1. Use spiral vegetable slicer or mandolin to turn zucchini into fettuccine-like noodles. 
2. Place zucchini noodles in microwave-safe dish. Cover and microwave on high for 2 minutes.
3. In a pan, mix the spinach and garlic together. 
4. Over medium heat, add the tomato and seasonings, stir to combine. 
5. Add water and heat for 2-3 minutes until tomato breaks down. Add zucchini noodles. 
6. Prepare Chicken Fettuccine as directed and add to the pan, stirring well. 
7. Remove bay leaf and serve with fresh parsley on top. 
 
Per serving
Chicken Fettuccine (2 starch, 2 protein)
+ 3 Veg
6 Free Foods  
 
Submitted by Lauren D. from Staten Island, New York 
Kari - Jenny Craig

By Kari - Jenny Craig, in Inspiration,

 
To add more flavor to your veggies, you don't have to add butter or salt! Often, the perfect seasoning can really bring out the flavor, making other additives unnecessary. You can add herbs and spices prior to roasting, steaming or grilling your favorite vegetables. 
 

 
 
Kari - Jenny Craig
When it comes to your health, you and your doctor are a team, but, whether you’re nervous, shy or uncomfortable, it isn’t always easy talking to your doctor. Speaking up about your health is vital for a solid partnership with your doctor and for the right personal care. With your health in mind, make the most of your time in the exam room with these six tips for effectively communicating with your doctor.
Write it down
Come prepared with a list of questions and concerns about your health. It’s easy to get caught up in the appointment and forget to ask about specific concerns, especially if you get nervous or are flustered. Write down whatever has been bothering you, list out your symptoms and prioritize your concerns and questions. Remember, there is no such thing as a dumb question. 
No embarrassment
Some things are just plain awkward to ask about, but, trust us, your doctor has heard it all. If you’re feeling timid or shy to broach a particular symptom or subject about your health, don’t be. You doctor has been trained to handle potentially sensitive health care issues professionally. When it comes to your health, be straightforward and honest, so that you can receive the right care for any personal matter. 
Take notes
Just as you prepared before your appointment by writing down questions, symptoms, or concerns, bring your smartphone or notepad with you to jot down suggestions from your doctor during your appointment. It’s easy to get wrapped up in the conversation and forget just what the doctor said. 
Bring support
It’s okay to bring someone you trust along with you to your appointment. Having a support person there can relieve some anxiety you have about visiting with your doctor and can also advocate for your health. A parent, spouse, or sibling might think of questions you hadn’t considered and see it from a different perspective. 
Learn all you can
Collect all the information you can during your appointment. If you don’t understand your diagnosis, ask questions until you do. Request for all the information you can get your hands on–printed material from the doctor or other resources the doctor trusts and recommends. 
Contact later
Your time is limited with your doctor in the exam room, so make the most of today’s technology. Get contact information from your doctor on the best way to reach them post-appointment. Many offices today allow for patient-doctor communication through a patient portal website that also contains your medical records. It’s okay if you forget to ask a question or have follow-up concerns regarding your health–just reach out to them after your appointment. 
 
Kari - Jenny Craig

Enjoy this easy and minty recipe just in time for St. Patrick's Day.  
 
JENNY CRAIG’S LUCKY SHAKE 
 
Ingredients:
Jenny Craig Vanilla Cream Shake 1/2  frozen banana  1/2 cup ice cubes  1/2 tsp or more to taste of mint extract  5 drops of green food coloring, or more to enhance color*  2 Tbsp whipped topping Garnish with fresh mint sprigs   Directions:
1.       Add Jenny Craig Vanilla Cream Shake, banana, ice cubes, mint extract and food coloring* into a blender. 
2.       Blend on high speed until smooth.
3.       Top with whipped topping.
4.       Garnish with mint sprigs.
5.       Serve with a straw.
 
Exchanges per serving:
Jenny Craig Vanilla Cream Shake (1 Milk) + 1 Fruit + 1 Limited Free Food
*For a version of this drink without using food coloring, try tossing in a handful of naturally green spinach instead!
 
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JENNY CRAIG’S CHOCOLATE LUCKY SHAKE 
 
Ingredients:
Jenny Craig Chocolate Dream Shake 1/2  frozen banana  1/2 cup ice cubes  1/2 tsp or more to taste of mint extract  2 Tbsp whipped topping Garnish with fresh mint sprigs  
Directions:
1.       Add Jenny Craig Chocolate Dream Shake, banana, ice cubes, and mint extract into a blender. 
2.       Blend on high speed until smooth.
3.       Top with whipped topping.
4.       Garnish with mint sprigs.
5.       Serve with a straw.
 
Exchanges per serving:
Jenny Craig Chocolate Dream Shake (1 Milk) + 1 Fruit + 1 Limited Free Food
 
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