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The Perfect Portion


  • Kari - Jenny Craig

    Understanding the Science of Weight Loss on Your Own

    By Kari - Jenny Craig, in Eat Well,


    When it comes to losing weight, everyone hears that it takes movement and diet—but how much of each? This is where science comes into play.
    Diet for weight loss
    There’s a reason it’s important to moderate what you eat if you’re looking to lose weight. Eating healthy is one of the most important factors in helping aid weight loss. The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 400 to 600 calorie deficit through working out. Additionally, exercise can increase one’s appetite. 
     
    Activity for weight loss
    Increase activity or exercise and you’ll see changes over time. Your body can become more toned and leaner based on what type of exercise you’re doing. The American College of Sports Medicine recommends moderate activity (brisk walking, swimming, aerobic dancing or running) five times a week for 60 minutes. This length of constant movement may be a lot for some people depending on their age, mobility and available time. It will also take a lot of activity alone to get to your weight loss goals, especially if you try to out-train your diet. This means that if you continue to eat foods that are high in calories, you’re setting yourself up for a slower weight loss journey.
    Lifestyle changes for weight loss
    There is a science to weight loss that goes beyond active movement throughout the week and eating healthy food. This science comes down to your lifestyle—genetics, how active you are, what you eat, what you do for work and many, many other factors.
     
    Here are parts of your lifestyle that you can consider changing, and how they impact your weight loss:
     
    Food. Having a balanced amount of vegetables, fruit, lean proteins and whole grains allows you to fuel your body with nutrients that will energize you and keep you fuller longer. It’s also important to pay attention to portion size. By properly following portion guidelines, you can learn your body’s signals for when you are truly full or hungry.

    Another thing to consider is how hunger affects you—are you actually hungry, or is it something else that is making you feel low? Consider HALT, a strategy that helps you check in with your body, will help you figure out how hunger affects your lifestyle and needs. From the National Weight Control Registry’s survey, those who kept their weight off didn’t skip breakfast and maintained consistent eating patterns, which led to more chances of not binging due to hunger.
     
    Movement. Different activities or extending your active movement by 15-30 minutes each day can also help you move past plateaus, which occur as your body gets used to the lifestyle changes and seems to stall in regard to weight loss. There are also emotional benefits to finding activities you enjoy, too. In the morning, it may be a great way to wake up and feel energized, while afternoon/evening activities may help with relieving stress from your day. 
     
    Sleep. Part of the HALT strategy is recognizing when you are tired, as that can lead toward making quick food choices and overeating. For anyone ages 18 and older, The National Sleep Foundation recommends an average of 7-9 hours of sleep per night. If you find it difficult to fall asleep, we have a few tips that may help.
     
    Self-monitoring. Holding yourself accountable for your actions is part of life, and definitely a part of your weight loss journey. It’s easy when you can see the changes you’ve made and have found ways to measure your success, but there may be moments where you don’t feel motivated, or you end up feeling like you’re off track because you had a piece of cake at a potluck. This is why you must find ways to continue being inspired and motivated for when you have moments that you lapse into old habits. 
     
    Find your support system. Having a strong support system, whether it’s a friend who also wants to lose weight or your family bringing vegetables to a gathering, makes all the difference. When you are able to openly discuss and celebrate your weight loss journey with others, you’re able to feel supported while being held accountable.
     
    Science and weight loss
    While everyone has different variables in their weight loss, the science behind it is clear: You are in control of your choices. By making healthier choices, you are able to create a path to weight loss that, while sometimes bumpy due to plateaus or life events, can lead to success. You can start your weight loss journey with Jenny Craig, where we’ve factored in delicious chef-crafted food to create a menu that leaves you satisfied. Plus, our personal consultants provide support every step of the way. Call us at 866-706-4042 or visit any of our 500 locations in local neighborhoods near you to discover how we’ve factored science into our program to help you achieve your goals.
     
     
    [SOURCES]
     
    https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/the-science-of-weight-loss-infographic.html
     
    http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Moderate-to-Vigorous---What-is-your-level-of-intensity_UCM_463775_Article.jsp
     
    https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

  • Kari - Jenny Craig

    How to Avoid Holiday Weight Gain

    By Kari - Jenny Craig, in Live Life,


    The holidays are a time to spread good tidings and cheer with family and friends, which usually involve parties with tables full of presents, food and drinks to delight in. With all of the events between Thanksgiving and New Years, it can be easy to gain weight. Here are a few tips on how to avoid holiday weight gain and eat healthy during the holiday:
     
    Eat before the event. Showing up to the party already full allows you to focus on interacting with everyone—not just the treat table.
      Don’t stand by the food. It’s easy to get caught up in everyone’s excitement as they pile their plates high with goodies. Once you create your plate, step away from the table and socialize away from the food.
      Limit your alcohol intake. You can prevent holiday weight gain by not partaking in every holiday drink at every event. If the eggnog or spiked punchbowl of apple cider are calling your name, consider how much activity you have to do to work the calories off. For a half cup of low-fat eggnog with 1-½ ounces of rum, it will take about 20-30 minutes of ice skating to burn 250 calories! If you are going to have wine, try pouring it in a smaller glass to limit the portion.
      Enjoy desserts in moderation. Cookies, holiday lattes and pies, oh my! There seems to be a sugary treat everywhere you go. A small nonfat mocha latte with whip cream can be burned off with 15-20 minutes of running (which you can attempt as you run around holiday shopping), but you can also find other ways to enjoy holiday favorites. Look for recipes that take your holiday favorites and put a lighter spin on them, or stick to a bowl of fruit to satisfy your sweet tooth with natural sweetness.
      Control your portions. While you may think you can stop holiday weight gain by limiting the sweet treats and alcohol, that feeling of missing out may sneak up on you and have you binge on everything later. Don’t miss out on celebrating—instead, focus on your portions. Ask the host/hostess what items will be served at the party so you can create a mental game plan and stick to it! When in doubt, stock up on vegetables and lean proteins, then choose small bites of everything else so you get a sample to taste without over-indulging.
      Feel empowered to say “no.” It’s the season for giving, but you don’t need to give in to everyone telling you to eat and drink whatever you like because it’s the holidays. You can avoid holiday weight gain by committing to your game plan and being selective about what you decide to eat. If someone keeps telling you to try something you’re not interested in eating, like a whole piece of cake or another drink, you can follow our PRP—Polite, Reason, Polite—technique.  
    But also, feel empowered to say “yes.” Moderation and portion are key, but you may have an event where you happen to grab an extra peppermint brownie square or got too excited over the gingerbread men. The important thing is to recognize this and plan for next time. Don’t stress or worry too much over it—it happened, it was delicious and now you have another moment to choose a healthier option that will help you feel festive, energized and revitalized to continue in the holiday cheer.  
    These tips can help you avoid holiday weight gain as long as you commit to them! There is so much joy beyond the food and drinks that can easily sweep you up in the holiday spirits! Whether you’re dashing through the snow or laughing all the way through your neighborhood while singing carols, we wish you good tidings as you celebrate your weight loss journey with friends and family.
     
     
    [SOURCES]
     
    http://www.eatright.org/resource/health/lifestyle/holidays/enjoy-the-holiday-without-the-weight-gain
     
    https://www.consumerreports.org/nutrition-healthy-eating/10-tips-to-avoid-holiday-weight-gain/

  • Kari - Jenny Craig

    Starting something new is exciting. Whether it’s a new job, hobby or skill you want to integrate into your life, you want to ease yourself into the new thing you are learning and try to prepare yourself for what’s ahead.
     
    When embarking on a weight loss journey, you have to learn new habits that impact your lifestyle, which can be a huge change. Luckily, Jenny Craig makes sure you are well prepared for the journey ahead. Discover what you get, what you’ll do and how the Jenny Craig program works to help you with your weight loss goals.
     
    What do you get?
     
    When you join Jenny Craig, you’ll get a full week’s worth of delicious chef-crafted meals such as Roasted Turkey Medallions, Pepperoni Pizza and Chocolate Lava Cake. Our members love the food and we can’t blame them! We believe that weight loss shouldn’t be about cutting out certain foods. Your body needs a balance of carbohydrates, protein and healthy fat to receive the nutrients it needs to thrive and keep you energized throughout the day.
     
    You’ll also get the support and guidance of a dedicated personal consultant who will help you on your journey and stay accountable to your weight loss goals.
     
    In addition to your week of food and a personal consultant, you also receive a grocery list that highlights Fresh & Free Additions, which are vegetables that are low in starch but high in fiber and water content, which can help you stay fuller longer. This list also contains a section of limited foods, like low-sugar or sugar-free sweets, condiments and other Jenny Craig items that you can have up to 3 servings a day.
     
    What do you do?
                                                                                                                                      
     Once you become more acquainted with your consultant, they’ll help you establish your goals and what meal plan will work best for you. Afterwards, you’ll receive your Jenny Craig menu items. You’ll eat 6 times a day—breakfast, lunch, dinner and snacks/dessert. Our meals include the perfect balance of carbohydrates, protein and fast so that you can feel satisfied while slimming down along with learning new eating habits. You can also add variety to and bulk up your meals with our suggested pairings, like a salad at lunch or nonfat Greek yogurt at breakfast, so you can feel fuller longer.
     
    Following your menu plan allows you to control your cravings and have the support you need to stay on track. That being said, there may be an occasion where you have a lapse, encounter a situation where you may not have any menu items available or you’re already anticipating a family gathering where your favorite cake is always served. This is why we have you meet with your consultant once a week so you can check in, prepare and create a plan for these scenarios that will empower yourself to make healthy choices and stay focused on your goals.
     
    Does it work?
     
    The short answer is YES! Members following the program can expect to lose 1-2lbs per week. Our combination of dedicated support via a personal consultant and delicious food has earned us recognition by the Annals of Internal Medicine as being one of the most effective weight loss programs*. Just look at our members, who have shared their Success Stories with us and describe how our program has helped them achieve not only their weight loss goals, but a new mindset and lifestyle that helps them feel confident for anything coming their way.
     
     
     *Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. Efficacy of Commercial Weight-Loss Programs: An Updated Systematic Review. Ann Intern Med. 2015;162:501-512. doi:10.7326/M14-2238
     

  • Kari - Jenny Craig

    What people notice when you lose weight

    By Kari - Jenny Craig, in Inspiration,


    You were the first to see the number on the scale dropping, the way your jeans began gaping around the waistline, and now your new healthy lifestyle is starting to pay off, because you feel an uptick in your energy and others are catching on to your newfound confidence.  The compliments of “you look great!” are flying, but there is more behind those acclaims than just looks. Here are three things people really notice when you lose weight.  
     
    Pep in Your Step
    You’ll notice your energy level is at an all-time high and you’re ready to take on the world. You have no trouble bouncing out of bed and getting stuff done, thanks to your recent weight loss. Regular physical activity (even a daily walk) increases your energy level, but eating a balanced diet, including protein, whole grains and lots of fresh produce, also puts an extra pep in your step.
     
    And other people will take note of it, too. Whether it’s your boss at work noticing an upsurge in productivity, or your kids, who are certainly loving the extra play time with you at the park. Your increase in stamina and strength is hard to deny by everyone else, so go ahead and plan an outing to the mountains with your friends or a fun date night roller-skating with your spouse. Your new energy and sense of adventure is contagious!
     
    You're Glowing

     
    You’re wearing a smile that cannot be wiped off these days, you’ve got the confidence to take on the world, and you’re feeling good. Those extra endorphins from getting active and eating healthy foods, such as fish, low-fat dairy, and leafy green veggies, boost your mood, and it’s apparent to those around you. Bask in the compliments and be sure to compliment yourself; after all, you’ve worked hard to get healthy and it’s showing! 
     
    Seeing is Believing
    Overall, it doesn’t really matter what others notice or think about your weight loss. What matters most is your personal development and happiness.
     
    An added perk to reaching your weight loss goals is that as you start to see and feel the results of your weight loss, you start believing in those results and can develop improvements in your body image and health-related quality of life, according to one study. If you’re feeling happier and more confident, reward yourself with tangible gifts that make you feel pampered. Make an appointment with a salon for that haircut you’ve always wanted to try, a shopping trip to the cosmetics counter for a bold new lip color, and take an afternoon to buy yourself a new, on-trend outfit for a date night. So go out and celebrate every little milestone with your weight loss and be proud of the healthier and happier you.
     
     

  • Kari - Jenny Craig

    Tips for Eating Healthy During the Holidays

    By Kari - Jenny Craig, in Eat Well,

     

     
    The smells and sights of the holidays are all around you; from holiday feasts to pumpkin pies, savory & sweet high calorie treats are in every corner! Many people may give up on eating healthy for the holidays since it’s a time to indulge and celebrate, but who said you can’t still celebrate and indulge in a healthy way? Here are some tips for eating healthy during the holidays so you can enjoy the occasion and still stay on track during your weight loss journey: 
    Substitute your holiday favorites.
    Holiday drinks, from hot chocolate to apple cider, are being promoted and poured left to right. If one is calling your name, find out what substitutions you can make. Whether it’s low-fat milk, no whip cream or half/quarter of the mix, you can find ways to get a taste of a classic holiday treat or mocktail.
    Lighten up your flavor.
    Instead of going for the butter and salt, why not look at other classic herbs and spices for your meals? Rosemary, cloves, cinnamon and nutmeg are classic holiday flavors and can lead to surprising pairings, like steamed carrots and cinnamon or beets and nutmeg!
    Know your portions.

     
    Part of eating healthy for the holidays is keeping yourself in check to make sure you don’t overeat. When putting your plate together, go for vegetables and lean meat. Take your time eating. Once you’re done, drink some water and enjoy the conversation around you, as the feeling of being full settles in about 20 minutes after you eat.
    Keep an arm’s length.
    Once you have your plate, or if you’d like to wait for the main meal, keep at least an arm’s length away from the table. You can then focus on what’s in front of you versus standing near the food and experiencing temptation.
    A little goes a long way.
    This applies to both alcoholic beverages and desserts! Many alcoholic beverages around the holidays tend to have mixers filled with sugar, and desserts tend to be luxuriously lathered in frosting and butter. Having one sip or one bite of a dessert allows you to sample, know what it tastes like and feel satisfied that you got to take part in the festivities.
    Keep it small.
    In line with portion control, one way you can feel satisfied is by using a smaller plate or glass. Seeing the glass or plate full allows you to control your portions while also tricking your mind to seeing that you have enough of a serving to start off the festivities.
    Be part of the planning committee.
    If the event is a potluck, volunteer to bring a vegetable tray, salad or lean lunchmeat. There is always a surplus of desserts, and many people will be happy to have some nutritious options available!
    Use the buddy system.
    When you find someone else who wants to eat healthy during the holidays or simply wants to support you, stick with them during the party! That way you can keep each other accountable and feel empowered to make healthy choices.
    Eat before you go.
    One of the top tips for eating healthy during the holidays is to show up having already eaten your own food! Instead of heading straight to the hors d’oeuvres, you can make the rounds saying hello to and catching up with everyone. Having already eaten gives you a better chance of not overeating later. Keep your party plans in mind throughout your day, too, and carry a snack with you just in case.
     
    We hope that these tips for eating healthy during the holidays help you feel empowered on your weight loss journey. When you have a plan, you can feel confident as you dash from each event to the next.
     
     
     
    [SOURCES]
     
    https://healthyforgood.heart.org/eat-smart/articles/holidays-healthy-eating-guide
     

  • Kari - Jenny Craig

    The Most Mouth-Watering Jenny Craig Desserts

    By Kari - Jenny Craig, in Eat Well,


    There’s no need to ‘cheat’ when you’re losing weight with Jenny Craig. Satisfy your sugar cravings with chef-crafted dessert options that feature rich chocolate, creamy vanilla, fun sprinkles and even gooey marshmallow. You’ll never feel like you’re missing out on all your favorite treats. Here are our four most popular desserts.
     
    S’mores Bar
    This quick and indulgent snack will have you reminiscing of starry summer nights by the campfire with your family. Traditional s’mores are a sticky mess, but Jenny Craig’s version is just as delicious, without the hassle. A layer of gooey marshmallow sits on top of crisp graham cracker, all covered in creamy chocolate. It’s the perfect dessert to throw in your bag for an on-the-go confection.
     
    Triple Chocolate Cheesecake
    Triple the chocolate, triple the treat! Our luscious cheesecake is guilt-free because it’s made with fat-free cream cheese and under 200 calories. But don’t fear, chocoholics: We certainly didn’t skimp on your favorite flavor as this treat includes semi-sweet chocolate chips and each slice is topped with a chocolate drizzle.
     
    Chocolate Lava Cake
    Often a favorite dessert menu item in restaurants, Jenny Craig’s version of the chocolate lava cake is just as delicious and decadent, but you can enjoy it in the comfort of your home! Indulge in this rich chocolate cake that features a warm and heavenly chocolate center that will satisfy your sweet tooth after dinner. This divine dessert is merely 150 calories.
     
    Vanilla Buttercream Cupcake
    It’s a party for your taste buds! Celebrate with our scrumptious Vanilla Buttercream Cupcake topped with sprinkles - it doesn’t even have to be your birthday. It’s a low-fat satisfying sweet with 4 grams of fiber and only 140 calories.
     
    Lemon Cake 
    You can’t go wrong with this tasty and delightful cake. It's a delicately soft cake with a lemon glaze both bursting with tangy flavor. The ultimate way to end a delicious meal!
     

  • Kari - Jenny Craig

    How To Establish a Family Dinner Routine

    By Kari - Jenny Craig, in Inspiration,


    Life can be hectic. The homework, soccer practices, volunteer activities and errands fill up the calendar, often leaving family dinners a low priority and serving takeout or quick meals on-the-go as the number one option for keeping you and your kids fed on busy nights. But eating dinner together may be one of the most important things you can do with your kids: Dinnertime conversation increases a child’s vocabulary more than being read aloud to; older kids get better grades, and dinner together decreases obesity in kids by implementing healthy nutritional habits. Here’s how to reconnect with your loved ones and establish a family dinner routine. 
    Make a meal plan
    As a chance to initiate healthier eating habits as a family, make a meal plan that suits the nutritional needs of your family. Get your kids invested in dinner together by allowing them to choose a meal each week (within reason, of course). Look in cookbooks and online for new, interesting and healthy recipes to broaden everyone’s taste buds. 
     
    Even on designated family dinner nights, your family may still have a full schedule, so look for simple ways to make easy healthy meals, such as incorporating frozen mixed vegetables into a low-sodium teriyaki chicken stir fry or plugging in the slow cooker in the morning for shredded chicken tacos for dinner. Other family dinner entree ideas include a make-ahead quinoa salad with baked, herb-seasoned cod, whole grain pasta with marinara sauce (an easy way to sneak in veggies, like carrots and zucchini), and make-your-own chef salads, which grant your kids the ability to try a variety of vegetables. 
    Commit to a schedule 
    Between late work nights for you and extracurricular activities for the kids, it’s hard to find the time to come together. Family dinners might not happen every night, but by pulling out the calendar and scheduling time to share a meal, you and your family will be committed to reconnecting over food and conversation. For example, let everyone know that every Monday, Wednesday and Friday at 5:30 PM is family dinner night so they can plan accordingly. 
    Together in the kitchen
    This is the one time it’s okay to have “too many cooks in the kitchen.” Let the littlest kids help set the table by allowing them to be creative with the place settings. Toddlers can color and add stickers to place cards, pick out placemats, and carry napkins and silverware to the dinner table. Older children can help with food preparation in the kitchen, setting them up to learn about fresh ingredients, good habits and sensible portions. 
    Reconnect
    Rules are rules–turn off the TV and leave the phones on the counter, which means even you can wait to send off that last email for work. Dinnertime is a key time to engage with each other, so ask questions about their day and explore their world with them. Share your own funny stories or experiences, too. Not only will you stress less about what your kid is up to, but you’ll be building a tighter connection and strengthening your relationship–all because you took the time to break bread together!
     

  • Kari - Jenny Craig

    4 Jenny Craig Entrees that Make Great Salads

    By Kari - Jenny Craig, in Eat Well,


    Salads are a great way to mix in Fresh & Free Additions as a side dish, but how about integrating your meal plan entrée into a fresh salad of greens, herbs and other vegetables? Here are 4 Jenny Craig entrees that make great salads.
     
    Tuna Dill Salad Kit. Our Tuna Dill Salad Kit is packed with flavor. It comes with tuna, a dill and Greek yogurt dressing and wheat crackers to add some crunch. You can wash some Romaine lettuce to create your own lettuce wraps topped with freshly sliced tomatoes, or mix in some onions, avocado, cucumber and cilantro to add some brightness and texture.
     
    Chicken Sandwich. Our Grilled Chicken Sandwich is packed with protein, and the boneless, skinless chicken breast has been grilled and seasoned to perfection. Bring the grill to your salad by adding your chicken to a bed of grilled vegetables, like zucchini, squash and peppers, or mix the chicken breast into any greens your heart desires.
     
    Green Beans with Garlic & Olive Oil. While featured as one of our favorite Jenny Craig side dishes, our Green Beans with Garlic & Olive Oil are already dressed for salad perfection. Finely chop red onion (or shallots) with basil and add them to your green beans.
     
    Ramen Noodles. Our delicious Ramen Noodle Bowl with Chicken & Veggies is a classic comfort meal with a rich broth and succulent chicken and mushrooms that are complemented by the crisp carrots and red peppers. You can transform your ramen into a noodle salad by straining the noodles and accouterment from the broth, then letting it chill. You can add some crunch with coleslaw mix and scallions, and a touch of sweetness with mandarin oranges.
     
    Transforming these Jenny Craig entrees into salads allows you to experiment with different Fresh & Free additions all year long. Continue to check the Perfect Portion for more delicious ways to pair your Jenny Craig menu with other sides or enhance your meal with seasonal flavors—it’s one more way Jenny Craig makes food even more fun!
     
     

  • Kari - Jenny Craig

    Top 10 Questions for a Nutritionist

    By Kari - Jenny Craig, in Inspiration,

    Do you have questions about the right foods to eat, portion sizes, weight loss, or the how-to’s of a healthy lifestyle? Sarah V., our Jenny Craig Nutritionist, answers some of the most commonly asked questions. Please use the comment box below if you have any additional questions!
     

    1. Is eating gluten-free healthier?
    Gluten-free diets are typically followed by people with celiac disease, an inherited autoimmune condition. Eating a gluten-free diet without having celiac disease, or a sensitivity to gluten, does not necessarily contribute to weight loss or a healthier diet.
     
    2. How can the Jenny Craig program work with foods such as cupcakes, lasagna, etc?
    We seek to emphasize healthy ingredients, while minimizing added sugar, non-nutritive sweeteners, sodium and saturated fat. The Jenny Craig program is designed by nutritionists to incorporate whole-grains, lean protein, healthy fats, low-fat dairy, vegetables and fruits which reflect the guidelines of major government and health organizations for a proven and balanced approach for weight management.
     
    3. Why can’t I eat a lot of fruit to lose weight?

     
    Of course, fruits are rich in water, high in fiber and full of nutrients. Members should be encouraged to eat whole fruits rather than juice or dried fruits. However, fruits do contribute calories (about 60 calories per serving) and sugar to your diet and therefore should be consumed in moderation. It is important to consume healthy amounts of each food group so that you have a well-balanced diet.  
     
    4. How much does fitness and exercise matter?
    Physical activity, whether moderate/vigorous, natural, recreational or strengthening, contributes to various health benefits as well as assisting your body in maintaining weight loss.
     
    To achieve the health benefits of physical activity, 30 minutes of moderate activity on most days is suggested. However, on maintenance it is recommended to strive for 45-60 minutes. 
     
    5. Do you need to adjust your diet as you age?
    Yes. As you age it is important to continue to consume a healthy diet, stay active and monitor your health. Nutritional needs do change as you age, and it is important to educate yourself and understand nutrient requirements specific to your body.  
     
    6.What’s the most important tip, post-Jenny Craig?  

     
    Portion control. Moderation is key to enjoying your life and maintaining your healthy weight. Use visual cues to remind yourself of proper portion sizes.
     
    It’s important to continue those healthy habits that you have acquired along your weight loss journey, while maintaining a good support system.
     
    7.How can I watch for sodium?
    Staying mindful, monitoring your food and paying attention! Keeping yourself aware of your sodium intake is important. Reading the nutrition labels on your foods and keeping track of how much salt you add to your cooking can help you monitor your sodium intake.
     
    8. What are the most notorious things that cause weight gain on maintenance?
    Old habits are one of the biggest reasons why people can’t lose weight or keep it off. Stay motivated, be consistent and continue to incorporate positive changes into your life.     
     
    9. Why is there so much bread on the program?
    The program currently consists of 50-60% carbohydrate, 20-25% protein and 20-25% fat.  The menu balances a variety of grains, as well as vegetables, fruits and low-fat milk products that all contribute to the carbohydrate content. These parameters reflect the United States Department of Agriculture (USDA) Dietary Guidelines and are not considered high in carbohydrate.  
     
    10. Do you recommend meal prep?

     
    Post-Jenny Craig, meal prepping allows you to incorporate a healthy and balanced diet into your busy lifestyle. It is a helpful way to plan pre-portioned meals and have them ready for you throughout the busy week. Preparing your own meals in advance puts you in control of what you eat and provides you with simplicity and convenience.
     

  • Kari - Jenny Craig
    We were impressed by all the entries for our third annual Simple Inspirations Recipe Contest, where Jenny Craig members created fun dishes to tantalize our taste buds and demonstrated what’s possible with a little inspiration, creativity and Fresh & Free Additions. Recipes were submitted for the following categories: Breakfast, Lunch & Dinner, Snacks & Sides, Desserts & Shakes, and Fresh & Free Additions.
     
    Here is a sneak peek at the winning recipes in each of the categories, as well as a few special categories we added on. The full recipes will be available soon in our upcoming e-book that will be featured on our website!
     
    Breakfast
    This Very Berry Barscotti Parfait submitted by Jamie B. combines sweet cherries with a crunch using our Barscotti with Cranberries and Almonds. It’s smoothed out with nonfat Greek vanilla yogurt, which adds another sweet and protein-packed punch. Not only do you get a delicious texture from all the ingredients, but you also get a crumble from the bar and the bite from the cooked cherries. It’s also gorgeous to look at with its deep red syrup and layers of flavor.
     

     
    Lunch & Dinner
    Cooking a Jenny Craig entrée into two different dishes was a clever way to go for our Lunch & Dinner category. Maria R. created a Chicken Zoodle Soup using our Chicken Pot Pie. She removed the crust and heated up the filling in combination with chicken broth and zucchini noodles to create a warm, hearty meal. She then took it a step further, using the crust for an Apple Tart! With a bit of apricot preserves, cinnamon and apples, she baked up the perfect ending to a delightful lunch or dinner, and showed anything is possible with one Jenny Craig entrée!
     

     
    Snacks & Sides
    Nothing gets our mouth watering like crunchy snacks, and these Snappy Ranch Rings created by Robin W. had us savoring this snack down till the very last bite! These Snappy Ranch Rings replace your typical fried onion rings with Ranch Snaps for a crunchy, flavorful coating that works perfectly when baking these onion rings in the oven.
     

     
    Desserts & Shakes
    Chocolate on its own is already a treat, but Cheryl B. created this Velvety Chocolate S'Mores Shake that had us feeling like we were indulging on a decadently delicious dessert. Not only does this shake combine our S’mores Bar and Vanilla Dream Shake, but it also has two surprising elements: A can of diet cream soda and frozen riced cauliflower. The cauliflower provides a velvety texture without as much sugar as a banana would!
     

     
    Fresh & Free Additions
    This Tasty Mediterranean Veggie Tomato Soup recipe created by Shelley B. is a savory starter and takes only minutes to prep and cook, thanks to sautéing vegetables like yellow squash, peppers, mushrooms and zucchini and adding it to our Creamy Tomato Vegetable Soup.
     

     
    Employees
    We had our very own Jenny Craig employees participate as well and found two recipes we couldn’t get enough of! Sherry S. took our Grilled Chicken Sandwich and Creamy Tomato Vegetable Soup to create a Cajun Style Gumbo (pictured below) bolstered with okra, peppers, onions and Cajun seasoning for a warm, spicy bowl of flavor. Olivia V. surprised us with her Breakfast Burrito Bowl, where she takes our Egg, Cheese & Turkey Sausage Burrito and, with the help of a tortilla pan, creates a shell that holds the filling along with some spinach and delicious salsa.
     

     
    Photographer’s Choice
    A picture is worth a thousand words, and with food pictures being all the rage on social media, we wanted to award someone for appearance and making our mouths drool. Daphne L. submitted her recipe for a Salisbury S hepard Pie in our Lunch & Dinner category. We were drawn to all the colors of this dish that included Salisbury Steak, mixed vegetables, rosemary, and garlic, followed by a fluffy layer of mashed cauliflower and potato, and then sprinkled with crushed Cheddar Cheese Crisps to top it off!
     

     
    No Thanks to Cake Choice
    This was a bonus winner, picked by one of our blogger’s No Thanks To Cake. Jessica H. submitted the Game Day Trio for the Lunch & Dinner category. Jessica took our Loaded Baked Potato and transformed it into bacon-cheddar potato balls and a stuffed potato with spinach and artichoke, plus baked some cauliflower with a red pepper hot sauce that she blended herself!
     

     
    Congratulations to our winners, and thank you to all who entered! Keep an eye out for our Simple Inspirations Recipe book to be released later this year. In additional to including these delicious winning recipes, we’re also including all types of tasty ideas to inspire your Jenny Craig creations year round.  
     

  • Kari - Jenny Craig

    Trade Body Bashing for Body Bonding

    By Kari - Jenny Craig, in Live Life,

    You deserve to feel good about your body. Although it may be hard to believe, you can move past self-criticism to self-acceptance to even appreciating your body and all it can do. Here are six ways to better befriend your body.
     

    1. Make a Body Can-Do List
    If you’ve long-held a negative image, you might have overlooked all the things your body has been able to do. Make a list of all the physical or sensual pleasures you can enjoy regardless of your weight. Do you like how it feels to walk, run, dance or do yoga? Do you feel good when someone hugs you? These things are a result of what your body does/has done for you – allow yourself the time to appreciate it fully.
     
    2. Check Yourself Out – In New Ways

     
    People who have a negative body image often engage in negative self-talk, especially in front of the mirror. Next time you start to “over-check” yourself in the mirror, pause to practice the S.T.O.P. technique to take a pause and practice something more positive.
     
     
    Stop!
     
    I have choices here.
    Think
    What am I thinking, feeling and saying to myself? “I look so fat in these jeans. I should be embarrassed to be seen in public.”
     
    Overview
    How true is this? What do I deserve to feel? “Truth is, 6 months ago, I couldn’t fit into these jeans. I am looking more fit and healthy than I have in ages. I deserve to enjoy how I feel in well-fitting clothes.”
     
    Pick
    Pick a more balanced view. “I’m looking pretty good today, and I’m proud of all the changes I made to get here.”
     
     
    3. Tune-In to Your Physical Experience
    When you walk, lift weights, practice yoga, etc. focus on the flex of your muscles and the energy of your movements. Simple activities like raising a barbell, stretching in the morning or relaxing in bed at night enable you to positively experience your body in motion.
    4. You Can Wear It Well
    The same physical confidence you exhibit while working out can be transferred to the rest of your activities. Make it a practice to stand tall, walk briskly, hold your head high, and you will begin to communicate body-mind confidence.
    5. Enjoy the Pleasure of Touch
    Deep tissue massage can release tension, relax your muscles. It also enables you to practice being kind to your body.
    6. Give Yourself a Makeover

     
    Practice a double act of compassion – donate your larger size clothes to charity and then invest in clothes that flatter your body type, reflect your personal style and express your confidence in maintaining your healthy changes. Updated cosmetics, skin-care products and haircuts can also strengthen body confidence.
     
    Friends for Life
    You and your body can become good friends. The friendship requires love, attention and patience to grow and overcome often years of bad feelings. Know that you can let go of these negative feelings, come to enjoy your body and find it easier to maintain your healthy choices for life!

  • Kari - Jenny Craig

    Why Everyone Loves Radishes Right Now

    By Kari - Jenny Craig, in Eat Well,

    Food trends are fun to follow, as they’re a way to explore various ways that food can be prepared to bring out its flavor and versatility. We’ve highlighted gadgets like the air fryer and the many ways cauliflower can be used as a nutrient-rich substitute for carbs, and now it’s time to shine the spotlight on a small vegetable that packs a spicy punch: Radishes. Let’s find out why everyone loves radishes right now, and the various ways to enjoy them.
     

     
    Variety
     
    You’ll typically see radishes as small, bright pink bundles in the produce section of grocery store, but did you know that there are multiple varieties with different spice levels? Here’s a list of the variety of radishes you can choose from:
     
    ·         Watermelon Radishes: When cut, you’ll see patterns of pink and white, which makes for a stunning presentation.
    ·         Cherry Belle Radish: This is your standard supermarket radish.
    ·         French Breakfast Radish: The name alone sounds delicious! This variety is mostly oblong in shape with a white tip and roots.
    ·         Easter Egg Radish: These are more petite than Cherry Belles, but have a similar taste and texture. You’ll also see them in a variety of colors, like purple, white and crimson color.
    ·         Black Spanish Radish: The spiciest—and largest—radish of them all! You’ll see them with a black or brown skin.
     
    Consumable from leaf to radish
     

     
    You can even use the leaves and stems to make a quick salad, or sauté the greens into eggs or as a side dish with some ginger, garlic and shallots. 
     
    Raw spice
     
    When we say spicy, we don’t mean that the radishes will heat you up like a pepper. Rather, the radish has a bite that can be peppery or similar to horseradish, with a spicy tingle typically felt in your nose.
     
    Raw preparations of radishes are very easy and fun, as you just have to wash the radish then slice or dice however thinly you’d like. You can use the watermelon radish for a bright, colorful salad, or some Cherry Belles on your Chicken Street Tacos to add some crunch. Black radishes and watermelon radishes are particularly delicious when pickled, which can lend itself to a salad or adding it on top of a sandwich or Turkey Burger.
     
    Cooked
               
    When cooked, radishes lose their heat and become sweet with a slight kick. The French Breakfast radish is particularly delightful when roasted, but you can also roast Cherry Belles. You can add cooked radishes to your Turkey & Wild Rice to elevate a fall favorite, or complement the pecans in your Pecan Glazed Chicken, as radishes can be a touch nutty. You can also use an air fryer to lightly fry a radish to add a crispier component to a salad or other meal!
     
    You always have options to add some spice to your culinary life, and now you have another Fresh & Free Addition to explore! And when you find a radish preparation or recipe you can’t get enough of, be sure to share it with your Jenny Craig Community.
     
    [SOURCES]
    https://www.bonappetit.com/test-kitchen/ingredients/article/lets-hear-it-for-the-radish
    https://www.bonappetit.com/test-kitchen/ingredients/article/radish-guide
     

  • Kari - Jenny Craig

    Who’s in Your Support Network?

    By Kari - Jenny Craig, in Inspiration,

    “A friend is someone who knows your song in your heart and can sing it to you when you have forgotten the words.” -Author Unknown
     
    Ongoing support is critical to helping weight loss success. Researchers in one study compared people who decided to lose weight with the support of family and friends to those who decide to go it alone. Ninety-five percent of those who joined with support completed the program, while only 76% of those who joined alone followed through*.
     
    Thinking back on your weight loss journey, did you have a friend and/or family member who supported your weight loss efforts, volunteered to be your walking buddy, encouraged you to stick with your program, etc.? How did having their support make a difference in your success? 
     
    During your weight loss, it will be important for you to identify friends and family who will continue to positively reinforce your goals and actions.
     
    To maximize the benefits of these relationships focus on two skills:
    Communication Skills
    When juggling a variety of roles as spouse, partner, parent, friend and/or working professional, it’s easy to fall into a pattern of telling, informing or instructing versus connecting, where both parties are truly heard and understood.
     
    Remember the real intent of communication: to make a connection. That means expressing yourself in a way that you are heard and understood, and actively listening so that your partner is heard and understood also.
     
    To Be Heard + To Hear = To Connect
    It’s not what you say…it’s how you say it!
     
    Often, unintentional meaning creates miscommunication. Determine which words match your current style. Which ones would best express your intention to connect?
     
    “You make me so angry I could scream!”
    versus
    “I am so angry I could scream!”
    “You” statements generate defensiveness.
    They minimize your ownership of your feelings.
    “I” statements generate concern.
    They reinforce you own your feelings.
    “You should get your weight back in control.”
    versus
    “I’m worried that your weight is affecting your health.”
    “Should” statements generate resentment. They put you in an authoritarian position.
    “Feeling” statements generate concern.
    They show you genuinely care.
    “I think you’re rude to tease me about my weight.”
    versus
    “I feel hurt by what you said about my weight.”
    Thoughts are debatable.
    A common response:
    “No, I’m not rude…I was just kidding”
    Feelings aren’t arguable.
    A common response:
    “I’m so sorry. I didn’t mean for you to feel that way.”
     
    Support Skills

     
    What does it mean to be supported through change? It means being accepted, cared about, listened to, understood and believed in – even when you are challenged to believe in yourself. During your weight loss, your Consultant supports you, empathizes with you and helps fuel your motivation to reach your goals. However, it is key to have a supportive environment outside as well.
     
    Expand Your Network
    If you haven’t done so already, it’s time to build a wider network of family, friends and others who can support you in strong, positive, nurturing ways. Start by assessing your current relationships.
     
    Do You Have a Supporter or a Saboteur?
    This is an important question. Sometimes the most logical person - your spouse, partner, friend or family member – isn’t necessarily your best bet. Changes in your looks and lifestyle can upset the previous balance of your relationships. For some, your changes are exciting; for others, they may be a bit threatening. Give everyone time to adjust. In the meantime, ask for support from those who can easily give it.
     
    Here are some questions to help separate potential supporters from saboteurs:
     
    1.
    Does this person understand what I am going through?
    Y
    N
    2.
    Will this person be there for me when I need them?
    Y
    N
    3.
    Is this the right person to talk to if I was struggling?
    Y
    N
    4.
    Does this person know when to be “tough” and when to be “tender”?
    Y
    N
    5.
    Can this person and I openly communicate?
    Y
    N
     
    Good to Know…
     
    In a study comparing weight maintainers to weight re-gainers, researchers found that weight maintainers received more compliments on their healthy eating habits and higher levels of dietary support**. Weight re-gainers, though, received more verbal reminders, encouragements and offers but few compliments or shared participation with their eating and activity behaviors. The takeaway: positive versus instructive support may be more helpful to supporting successful weight maintenance – and if that’s the case for you, it’s important you ask for it!
     

     
    Make Your Own Personal Support Checklist
    Affirms me when I do well.
    Eats healthy meals with me.
    Participates in physical activity with me.
    Compliments me on my physical activity habits.
    Shares healthy self-care activities with me.
    Listens to wins and challenges.
     
    Assert Yourself Graciously
    To be assertive means to express yourself in a way that is neither passive or aggressive, but balanced. It requires you to be clear and direct about your wants and needs while considering the wants and need of others. It takes practice to find the middle ground, but when you do, you are more likely to stay on top of your weight goals and gain the support you need.
     
    Assertiveness Tips:
    1.     Recognize the other person’s point of view.
    2.     Take responsibility for your thoughts, feelings and actions.
    3.     Be direct and specific when stating your wants and needs or refusing a request.
    4.     Invite the other person to support your decision. 
     
    When Others Try to Change Your Mind
    Temptation
    Passive Response
    Aggressive Response
    Assertive Response
    Husband eats ice cream in front of you
    Walk away hurt.
    “You’re just trying to tempt me to fail.”
    “I know how much you love your ice cream.Still, it’s easier if I am not exposed to it.It would mean a lot to me if you ate it when I wasn’t around.”
    Friends at work want to go and eat fast food for lunch.
    Say nothing and eat high-calorie food.
    “The only place we ever go is where I can’t find a healthy choice. I guess I’ll just skip eating out with you.”
    “I love going out to eat every week. My challenge is that I have trouble finding food I like to eat. Why don’t we try a new place this week? That would help me find some new healthy options.”
    Wife wants you to skip your walk for a TV show.
    “Okay…just tonight.”
    “You’re trying to make me feel guilty for walking instead of spending time with you.”
    “I understand how much you want some time together, but I know I’ll be much better company if I go on my walk first.”
    Partner urges you to have seconds at a dinner party.
    “Alright, if you insist.”
    “Just because you want to go crazy with the appetizers doesn’t mean I have to!”
    “It’s delicious, isn’t it? I’ve had enough though, thanks anyway.”
    Forgive and Move On
    Ultimately letting go of those who can’t support your efforts and be focusing on those who can and will serve your weight maintenance efforts best. Hanging on to frustration, anger and resentment drains your emotional energy, can take a toll on your physical health and may set you up for weight regain. Forgiving doesn’t mean forgetting; it just means freeing yourself up from the influence others have over your success so that you can move on to maintain your goals. That means expressing yourself in a way that you are heard and understood, and actively listening so that your partner is heard and understood also.
     
    * J Consult Clin Psychol. 1999;67: 132-138.
    ** J Behav Med. 2016 Jun;39(3):511-8

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