Image by Olivia Frescura
Top Ten Tips from Successful Weight Maintainers
1. Continue to control portions and calories – Maintainers average 1400-1800 calories a day.
2. Moderate fat intake – Maintainers level out at about 24% fat calories a day.
3. Eat breakfast daily - 78% of Maintainers never miss a morning meal.
4. Weigh frequently - 44% of Maintainers weigh daily.
5. Course correct – Maintainers reduce food intake and increase activity for minor “blips” on the scale.
6. Keep consistent – Maintainers eat the same on weekdays, weekends, even holidays.
7. Move more than before – Maintainers walk, strength train and enjoy other activities one hour a day.
Image by Simply Shellie
8. Limit dining – Maintainers eat out less than three times a week and indulge fast foods just once a week.
9. Reduce TV time to no more than 10 hours a week – Maintainers are busy doing other things.
10. Always make a plan A… AND a plan B, for when things don’t go as you’d expect.
What Else Works for Keeping It Off?
Experts also say that maintaining a network of support, practicing positive ways for managing stress and focusing on a deeper motivation for making healthy choices versus the short-term benefits of weight loss all contribute to successful weight maintenance.
2 Obes Rev. 2005 vol.6:67–85.
3 Am J Clin Nutr.2005; vol. 82: 1222S-225S.
Take summer up a notch by grilling your favorite fruits and veggies. The grill isn’t just for searing meat–you can create scrumptious roasted vegetables and fruits fit for a summertime side or lip-smacking dessert. . From peaches to corn, here are five tips for grilling summer fruits and veggies.
Having a peach or pineapple stick to the grill can be a sad, burning mess Be sure to add a light spritz of non-stick vegetable cooking spray to avoid sticking. Olive oil spray can add wonderful flavor to hearts of romaine, asparagus, zucchini and yellow squash, without the loaded calories.
Season it right
The grill will already add a roasted and smoky flavor to your fruits and vegetables, so there is no need to add any salt or butter. If you’re looking to boost the taste, add fresh summer herbs, such as basil, thyme, rosemary and chives.
To peel or not to peel?
Most vegetables don’t need to be peeled before being placed on the grill. Not only will you keep key nutrients inside, but you also won’t dry out your veggies. Keep the husk on the corn to insulate it and allow the steam to cook the kernels.
Wrap it up
Not a fan of the char from a grill? You can still utilize the barbecue by placing your fruits and veggies in a foil bag before cooking on the grill. Try a handful of summer berries with a dash of Jenny Craig Breakfast Syrup and then sealed in foil to create a colorful compote for Jenny Craig’s Chocolate Lava Cake. For a delicious side, you can also foil wrap and grill some summer squash, tomatoes, onions, mushrooms and a handful of freshly chopped basil.
Turn summertime fruit into a light dessert straight from the grill. Ideally, fruit should be firm and barely ripe for the grill. Create a mouth-watering peach or apricot cobbler by halving stone fruits, brushing with Jenny Craig’s Breakfast Syrup and then grilling until caramelized. Or for a kid-friendly dessert, make fruit kabobs that include sliced bananas, strawberries, pineapple and watermelon.
1. Assess the Odds of a Negative Event
Experts have studied how worry predicts actual results. It turns out that 85% of what we worry about never happens. So, usually
it’s a waste of energy. A more productive approach is to review the situation and ask yourself how likely is that negative event REALLY going to happen. If the odds are >50%, then identify one action you can take to control the situation. If odds are <50%, then accept that you’ll have to wait it out and move on.
2. Set Realistic Expectations for Yourself
If you have an Inner Critic mindset, you may have unrealistic expectations of what makes for a “productive” day. One way to
find out is to ask yourself to what standards you’d hold a good friend or respected colleague. Then consider holding yourself to
the same standards.
3. Rely on Your Role Model
We all know someone who seems to be cool under pressure – use that person as your role model. Stop to think about how that person responds versus reacts to a situation; and next time try responding similarly.
4. Chunk Your Time to Better Manage It
If you’re feeling paralyzed by the enormity of a situation, breaking it down into multiple mini-projects will make the job easier to
tackle. Most importantly, remember to delegate responsibilities when possible!
5. Trade “Balance” for “Fit”
Instead of “Work-Life Balance,” which implies two competing forces that take equal parts of your time, consider the idea of “Work-Life Fit.” With our 24/7 accessibility, a 50/50 balance isn’t realistic. But by thinking of all your priorities (work, family, relationships, community and healthy self-care) as intersecting pieces in a puzzle allows you to fit them together in flexible ways that result in a more satisfying, less stressful life.
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!
Jenny Craig Unlimited/Limited food list (PDF)
Whether you’re just beginning your weight loss journey or are pounds away from your goal, it’s important to have support and inspiration to keep you on track. Your support system includes your personal consultant, friends and family members, but it’s truly up to you to wake up in the morning with your weight loss goal in mind. Here are some inspiring weight loss quotes to keep you motivated:
1. Weight loss takes time, so remember that every change you make, even small changes, adds up.
2. Having a strong reason for why you’re losing weight is important. Remember: You are the reason you’re losing weight so you can be your very best self!
3. Even if you fall off plan, you always have the opportunity to get back on track toward your goals.
4. Now is the time to take action toward your weight loss goals, and every choice you make is putting the work in toward it.
5. Every day gives you a chance to be proud of the choices you’re making. Do what makes you feel good, and you can accomplish anything in front of you.
Having a weight loss goal in mind is important, but the changes you make along this journey impact your weight maintenance once you reach your goal. Stay motivated with these short quotes that can fit on a post-it, in your notebook or carried in spirit throughout the day. You can reach your weight loss goals, and Jenny Craig would love to be a partner in your success. Learn more by visiting one of our 500 locations in local neighborhoods near you or calling 866-706-4042 today.
On the Jenny Craig menu, clients will get a menu starting from 1200 calories or more, depending on their current weight. The menu has delicious pre-selected foods, which can be paired with non-starchy vegetables and flavor enhancers from our Fresh & Free Additions list to create even more variety. Each day presents different meals, so you won’t be eating the same dish back-to-back or two days in a row.
Along with calorie reduction, there are many other surprising and helpful benefits:
1. Creates order in your eating style. You start feeling in-control right away with your foods.
2. Reduces the stress of decision making. Makes your healthy options even easier to enjoy.
3. Enables you to stay focused. You can tune out distractions and tune in to your goals.
4. Allows you to safely indulge in your favorites. No need to eliminate any foods, all is possible with moderation!
Doug Battista, Jenny Craig’s Vice President of North American Operations, emphasizes that it comes back to energy balance, saying that, “When you burn more calories than you consume, you lose weight. Our Planned Menus are designed to yield a calorie deficit of approximately of 750 calories per day. This daily calorie deficit sets up a client for a 1-2 pounds of weight loss per week.”
Meeting your weight loss goals while still eating delicious food is possible. You may discover a whole new style of eating along the way! To find out more about our Jenny Craig Menu and how it can help you meet your weight loss goals, visit one of our 500 locations in local neighborhoods near you.
Jenny Craig is delighted to offer our delicious rendition on the classic dessert with our S’mores Bar. It’s a staple in our summer snack rotation, and here are a few reasons that have us screaming for s’more S’mores Bars!
1. It’s tasty. This has to be the first reason on any snack list. It’s perfectly sweet from the marshmallow layer without being cloyingly so, while the milk chocolate provides the dark, yet creamy sensation to hit the right notes that make our taste buds sing.
2. The texture. The marshmallows are perfectly gooey, and are spread over a crunchy graham cracker crust that is perfectly encased in milk chocolate. That combo of crunch and chew is something snack bars only dream of, and our S’mores Bar hits it perfectly!
3. Less mess. Because the ingredients are in bar form, you don’t have as much mess with marshmallows spilling out as you would with a traditional s’more. Plus, you can use the wrapper to prevent your hands from melting the chocolate.
4. It’s portable. You can bring this campfire/bonfire treat with you wherever you go, without the sensation of sand or rocks in your shoes.
Are you ready to sink your teeth into this low-calorie version of a summer classic? Talk with your Jenny Craig consultant and see where it fits into your meal plan today.
Here are some tips to follow to help you effectively design a recipe to enter our Simple Inspirations Recipe Contest, where, if selected, you can win $3,000 and have your recipe included in our Simple Inspirations recipe book*
Before crafting your recipe, consider the following to help your success:
1. Do a Creative Brainstorm. Talk to your consultant to confirm your recipe’s ingredients fit into your menu plan.
2. Think about the category where your recipe would best fit. There are 5 categories to choose from:
Breakfast Lunch and Dinner Shakes and Sides Desserts & Shakes Fresh & Free Additions (If you’re entering the Fresh & Free category, you don’t need to include a Jenny Craig food in your recipe, but you do need food from the list of Limited Free Foods.)
3. Shoot high quality images or have a good camera. Capture the quality—and appeal—of your recipe by taking advantage of natural light when shooting.
3. Document every ingredient and preparation step as you create the dish. This way, you’ll be listing everything in the right order and won’t forget anything.
4. Be creative with your recipe name. Make it as appealing and fun to say as it is to eat.
Now that you’re ready to document your recipe, make sure to:
5. Monitor your measurements. Measure all your ingredients with standardized cups and measuring spoons. Be exact, especially with seasonings – there’s a big difference between 1/8 teaspoon (a pinch) and ¼ teaspoon of cayenne powder! Also, note pinches, dashes and “to taste” notes for finishing the dish, such as for salt and pepper.
6. Be specific about the type of ingredients.
Did you use a non-stick cooking spray or olive oil in your recipe – taste, calories and food groups will vary, depending on your choice.
7. Note how ingredients are prepared – for instance, fresh, frozen or canned. Did you use fresh spinach leaves or frozen chopped spinach, fresh tomatoes or a can of diced tomatoes?
8. When documenting preparation steps, be clear on how you cut ingredients. With each one, did you chop, slice or dice?
When filling out the forms, remember to:
9. Add each ingredient in separate lines. List the ingredients in the same order as you name them in the preparation steps. If your recipe has more than 7 steps, include further numbered steps in the “Additional Steps or Comments” field.
10. Include recipe prep time and cook time. Prep time is the period you spend cutting and preparing all the ingredients. Cook time is when everything is transferred to the oven, microwave, or stovetops.
11. Specify heat levels. Did you sauté, simmer, boil, bake at 350°, roast at 450° or broil at 500°? Name a prep time, plus a descriptor, for example: “Sauté onions for 10 minutes or till golden brown”.
Additional prizes can include $1,500 toward a high-end digital camera, $1,000 of gourmet cookware, Jenny Craig swag and so much more!*
Looking for inspiration? Check out last year’s winning recipe, then get cooking. Good luck!
The Simple Inspirations Contest will be taking submission from July 17, 2017 – August 13, 2017. A voting period of the semi-finalists will be between August 28, 2017-September 10, 2017. A winner will be chosen in each category on October 23, 2017 and, if selected, will receive $3,000 and have their recipe printed in our new Simple Inspirations recipe book, which will be available beginning in 2018!
*To be eligible for the Member Category, you must: (a) be a legal resident of the 50 United States, DC, Puerto Rico or Canada (excluding Quebec and Arizona) and (b) 21 years of age or older at time of entry and (c) have a non-expired Jenny Craig program; program renewal or purchase may be required to participate. Entries must be received by 11:59 p.m. PT on 8/13/17. Void where prohibited. Prizes: (5) Member Prizes - a $3,000 USD check or gift card, and Jenny Craig Goodies (ARV: $3,050 USD ea.); (2) Employee Prizes - a $2,000 USD check or gift card and Jenny Craig Goodies (ARV: $2,050 USD ea.); (1) Bonus Prize - a $1,000 USD check or gift card, and gourmet cooking/baking goodie bag to include pans, pots, and other kitchen and baking utensils to be awarded as a gift card or actual items (ARV: $2,000 USD); (1) Bonus Prize - a $1,000 USD check or gift card, and $1,500 to purchase a high-end digital camera and lenses to be awarded as a gift card or actual items (ARV: $2,500 USD). See Official Rules (by which all entrants are bound) for online voting information and complete details at http://www.jennycraig.com/simpleinspirations or http://bit.ly/SimpleInspirationsContestRules.
How Culture Impacts Body Image
Once weight was necessary for survival; now it’s a risk factor for disease. In the past, our culture valued the abundantly round figure as an ideal symbol of fertility for women and of wealth for men. Now, it’s a different model – one that’s both thin and athletic. But for most of us, this ideal body is not realistic or healthful. When it comes to weight, fashion and the media set expectations for women that are impossible to achieve, unhealthy and harmful to body image.
Remember You Are Not Your Weight
Think of all the things in your life that give you pleasure and make you feel good about yourself:
» Relationships with Others
» Volunteer Activities
» Professional Accomplishments
» Physical Activity/Sports
» Spiritual Endeavors
» Healthy Eating
» Personal Hobbies
Stopping to consider all these other ways to measure your happiness helps keep your weight in perspective. Maintaining a (realistic for you) goal weight is a priority – just as all the other important areas of your life are priorities. Be patient – it may take time to undo the habit of making everything about weight, but keep returning to your list. The more you do, you’ll find that all these things represent your whole “pie” – a healthy, balanced lifestyle you can sustain for the long term.
Don’t Get Hooked by the Number
What if your weight settles in at three pounds more than your goal? For some, this signals the difference between success and failure. The trouble with this all-or-nothing thinking is that it maximizes the value of a single number, and minimizes the worth of all your healthy changes in eating, activity and body composition. Take a tally of all your positive changes and see if today’s weight is not just good “enough,” but great!
Scan Your Body for “Phantom Fat”
Do you still feel heavy even though you’ve lost the weight? Whether you have lost 10 or more than 50 pounds, you may be mentally holding onto that weight. Like amputees who know they lost a limb but still feel its presence, people can still believe their bodies are unchanged. They may focus on a single area of their body, like their stomach or hips, or they may reject their whole body for the potential to regain the weight. A good question to ask is: Am I criticizing my body or am I celebrating my successes?
Jenny Craig Tuna Dill Salad Kit
Jenny Craig Salsa Ranch Dressing
1 tomato, washed and cored
1/4 jalapeno, finely chopped
Black pepper to taste
1/4 cup sliced, peeled cucumber
1. Mix Tuna Dill Salad with jalapeno and pepper.
2. Stuff Tuna mixture into cored tomato
3. Drizzle with Jenny Craig Salsa Ranch Dressing.
4. Crush Tuna Dill Salad Kit crackers over top of tomato or serve on the side.
Jenny Craig Tuna Dill Salad Kit
Jenny Craig Salsa Ranch Dressing
(1 1/2 Starch, 1 Protein, 2 Fat)
+1 Veg, 3 Free Foods
I weighed my heaviest at 175 at a height of 5'1. I have always been a heavy weight person, but never did anything to change it. I always thought this is how I would be in life and there was no way to change it. I had always been a chubby child and had always been okay with my weight and just had accepted myself.
My Jenny Craig Moment
One day I was at work, I had looked at my entire self in the mirror and couldn't believe how much of myself I truly let go. The next day, I had gone to the doctor for a physical and he confirmed that I was morbidly obese and needed to lose a lot of weight or I would get diabetes. Shortly after that, my parents had sat me down and told me that it would be in my best interest to lose weight so I would feel better about myself and not have any health risks.
After this event, I had made it my life mission to lose weight and get into the best shape to become a better me. I knew my mom was on the Jenny Craig program and was doing pretty well on it. I had decided to call the program when coincidentally Joy, her consultant, called my home to confirm my mom's next appointment. That phone call changed my life forever!
After that, I started on the program and followed it. Joy and every consultant I had thereafter changed my life for the better. Everyone at Jenny Craig for the past two years have taught me better eating skills and have taught me to manage the program and make it my own. I was able to maintain the program and understand what healthy eating finally meant. I was able to eat the food from the program and maintain a healthy balanced lifestyle.
Over the course of 11 months, I had lost about 45 lbs* from being on the Jenny Craig program and also following a kickboxing routine. I started out as a size 12 in clothing, weighing 175 lbs and have since lost 45 lbs! I can't express enough how the Jenny Craig program has changed my life!
I never thought this could actually happen and never thought I would see the day that I would become skinny, but healthy! I had completed my mission! Every day I get stopped by people I know and they tell me how great I look. I always tell others, it's not a one day change, it’s a lifestyle change, you have to stay committed and focused— the outcome is worthwhile! Jenny Craig changed my life, but more importantly SAVED my life! I am so glad I made that phone call to change my life two years ago. Thank you everyone at Jenny Craig!
At Jenny Craig, we’ve always known that the better the food, the more satisfied you’ll feel. That’s why we worked with over 40 professional chefs to create a menu that will never leave you feeling like you’re missing out. Our savory Macaroni & Cheese combines elbow macaroni with cheddar cheese sauce, an additional shredded cheddar topping and a side of green beans and carrots, and while it’s already delicious, it’s always fun to find new ways to enjoy its classic flavor using your Fresh & Free Additions.
Here are 5 unique ways to remix your macaroni entrée:
Broccoli Macaroni & Cheese
A classic pairing that you’ll adore. Complement the carrots that already come as a side with steamed broccoli and a dash of pepper in your mac & cheese. Broccoli adds additional nutrition to your meal and a tender crunch with each forkful of macaroni.
Roasted Pepper and Chipotle Macaroni & Cheese
Go for a southwest flavor with this recipe. Roast one halved red pepper on a baking sheet in a 450 degree oven until blackened. Let the peppers cool at room temperature, then peel. Purée the peeled peppers with a pinch of chipotle spice. You’ll have a vibrant red mixture to stir into your macaroni that will leave your eyes—and taste buds—delighted.
Wisconsin-Style Macaroni & Cheese
Mix in a teaspoon of spicy brown mustard to give a surprise punch to your Macaroni & Cheese. You can also sauté onions with nonstick vegetable spray until glistening or caramelized for a truly zesty bite with more vegetable goodness.
Buffalo Macaroni & Cheese
For those looking to add literal spice to their macaroni, add roasted cauliflower florets and stir in a dash of hot sauce and a splash of vinegar to create a buffalo-sauce-inspired mac and cheese.
Mexican-Inspired Macaroni & Cheese
For a flavorful zest to your macaroni entrée, stir in 1 tablespoon of chopped cilantro and 2 tablespoons of diced tomato.
While these are only a few unique ways to spice up your mac & cheese, your Fresh & Free Additions allow for tons of possibilities to discover flavor combinations that you’ll love to add to any of your Jenny Craig meals in minutes. Take these as inspiration, and make sure to reference your Fresh & Free Additions list to discover your favorite combination today!