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The Perfect Portion

  • Elisa - Jenny Craig

    10 Reasons Why DIY Diets Don’t Work

    By Elisa - Jenny Craig, in Eat Well,

    Have you ever tried losing weight on your own? You create what seems like the perfect weight loss plan, but as the days pass, you quickly go from feeling motivated and energetic to discouraged because you’re still not losing weight. It’s incredibly frustrating, and it can be a common occurrence among do-it-yourself dieters.
    Why is it so hard to go solo on a weight loss plan? Read these 10 reasons why DIY diets typically don’t work:

    1. You Need More than an App
    In a recent study, over 200 overweight primary care patients were followed for six months, with one group assigned to a weight loss app, and the other to regular medical care. According to researchers, usage of the app dropped off within the first one or two months, likely because being accountable daily for logging your weight loss details can be burdensome and challenging.1 Not having a plan and additional support can make it difficult to keep going once that initial motivation to lose weight wanes.
    2. Lack of Support
    While it’s tempting to believe you can successfully complete a weight loss journey without any assistance, an abundance of evidence shows that support is the single most important factor when it comes to weight loss. One study found that adherence rates improved by 65% for more individuals that followed a program with support, as compared to a self-directed diet.2
    3. Favoring Exercise Over Mindful Eating Habits
    While regular physical activity is important, trying to rely on exercise for weight loss can backfire. In a 2009 study, researchers discovered that individuals tended to eat more after exercise - believing they burned more calories than they really burned, or because they felt hungrier. Although exercise has many health-promoting benefits, when it comes to weight loss, a well-structured plan that focuses on sensible portions has a far greater impact.3
    4. Your “Rules” Keep Changing
    With so many different approaches to weight loss, you may be conflicted as to what advice to follow. You may start your weight loss plan by focusing on one strategy but then find evidence that cutting out a specific food group may work better. The next day you read a different trend and revise your plan. There’s no reason to eliminate any of the foods you love when losing weight, and depriving yourself will only lead to frustration.
    5.  Fitness Trackers Can Be Misleading
    Studies are showing fitness trackers are not as effective as we believe. In a recent two year study, the group using a fitness tracker lost almost 50% less weight than the control group. Researchers attribute this to the fact that fitness trackers focus exclusively on physical activity, as opposed to nutrition, which could lead people to eat more because they believe they’ve burned extra calories through exercise.4
    6. You Have a “Crash Diet” Mindset
    Have you ever tried a “crash diet” or “cleanse” to drop a significant amount of weight in time for your tropical vacation? Unfortunately, crash diets can be unsafe, and the results are short-lived. Sustainable weight loss requires lifestyle modification, and that involves understanding portions and developing healthy habits that you can use every day. It’s about moderation, not deprivation.
    7. Losing Weight is Harder than We Anticipate
    You may start your weight loss journey full of motivation, but as your energy levels drop, you may begin to miss your favorite foods and eventually your willpower gives out. Having a well-structured meal plan that includes your favorite foods, as well as the support you need to help you stay on track, helps to combat the do-it-yourself cycle.
    8. Portion Control Can Be Challenging
    Trying to maintain appropriate portion sizes at meals can be challenging, especially if you eat out at restaurants a lot or don’t have time to meal-prep and cook. Take the guesswork out by following a thoughtful weight loss plan that provides perfectly portioned foods, and you’ll be less likely to overeat.
    9. You Go Overboard on Weekends
    You stayed on track during the week, so you can eat as much as you want on the weekends, right? Unfortunately, that all-or-nothing mentality can often derail your previous efforts. A better approach is to enjoy healthier versions of your favorite foods in moderation throughout the week, so you don’t feel the need to go overboard on the weekends.
    10. You Stress When the Scale Doesn’t Budge
    We’ve all been there: the number on the scale isn’t moving, or, it ticks back up. When this happens, many people panic and change everything, or just give up. However, scale weight is often misleading, as it records our total weight, which includes muscle, water, and the food in our system, as well as body fat. Consistency is the key to successful weight loss, which is why the best weight loss plan is one that is structured and enjoyable, so you can confidently stick with it regardless of any fluctuation on the scale.  
    While not all do-it-yourself approaches to weight loss fail, extra support and a simple plan to follow can be more effective in helping you reach your goals. If you’re ready to commit to a scientifically proven weight loss program, contact Jenny Craig for your free appointment!

    1 Dotinga, Randy. “Do weight loss apps really work?” CBS News, CBS Interactive, 18 Nov. 2014, www.cbsnews.com/news/do-weight-loss-apps-really-work/.
    2 Lemstra, Mark, et al. Patient preference and adherence, Dove Medical Press, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/.
    3 Haubursin, Julia Belluz and Christophe. “The science is in: exercise won't help you lose much weight.” Vox, Vox, 3 Jan. 2018, www.vox.com/2018/1/3/16845438/exercise-weight-loss-myth-burn-calories.
    4 Ross, Erin. “Weight Loss On Your Wrist? Fitness Trackers May Not Help.” NPR, NPR, 20 Sept. 2016, www.npr.org/sections/health-shots/2016/09/20/494631423/weight-loss-on-your-wrist-fitness-trackers-may-not-help

  • Elisa - Jenny Craig

    Can You Lose Weight By Sleeping?

    By Elisa - Jenny Craig, in Live Life,

    When it comes to weight loss, you may think you're doing everything right. But despite your best attempts, nothing seems to be changing, and reaching your goal is starting to feel like an elusive dream. You are not alone.

    In our sleep-deprived society, weight gain appears to be more the norm rather than the exception, as more than two out of three Americans are considered overweight or obese.[1] This is because sleep and weight loss are intricately tied to many different hormonal and metabolic processes.  The amount of sleep you get impacts those processes and how your metabolism functions.
    Individuals who are sleep deprived, or who suffer from sleep disorders, can experience a misalignment in their circadian rhythm.[2] Circadian rhythm is your 24-hour internal clock that controls your cycle of sleep and wakefulness.
    When your circadian rhythm is out of whack, and you are low on sleep, metabolic processes inside your body can be disrupted. This is because during sleep, all your cells undergo a critical process of regeneration, and your hormonal systems take that time to regroup.[3] If you skimp on rest, your cells don’t have the time they need to recover and your hormones can go askew. 
    Hormones are important when it comes to regulating your appetite and hunger cues, and they are a vital component in helping you stay on track during your weight loss efforts. Furthermore, sleep provides an essential period for your mind and body to recover from busy days and the challenges that come with them. Disrupted metabolic processes can lead to weight gain[4] instead of weight loss, despite eating healthy and exercising.
    But how does sleep affect weight loss? There are a multitude of different studies which have shown that a good night’s sleep may help you:
    Burn More Calories Through the Day
    Making sure you get your beauty sleep can serve a much higher purpose than erasing those bags under your eyes. When you’re well-rested, you burn more calories when you're not moving than someone who is sleep deprived.[1] Not only can you burn more calories when you’re sedentary, but you may also burn more calories than your exhausted friends after eating a meal. Making sure to get enough sleep can ramp up your energy and calorie burning abilities.
    Lose More Stored Fat
    Some studies have shown that people may have different weight loss results, even when they are consuming the same number of calories, depending on their amount of sleep. Those who get 8.5 hours of sleep per night appear to drop more fat than their tired and sleepy counterparts.[2]
    Eat Less Food Overall
    The more time you spend sleeping, the less time you'll spend doing other things, like eating. One study showed that men who slept 4 hours compared to men who slept 8 hours consumed 500 more calories each day.[3]
    Stop Mindlessly Munching
    When you don’t hit the hay for long enough, your body can't adequately control the production of leptin and ghrelin in your body, which are two hormones that help you manage hunger.
    When you're suffering from a lack of sleep, the levels of cortisol in your body rise due to stress associated with being tired, which can lead to weight gain.[4] If there are high levels of ghrelin and cortisol running through your body, it can shut down the satiation centers of your brain, leaving you feeling ravenous and prompting you to crave foods you shouldn't eat.
    Additionally, your complex decision-making center of the brain may be impaired, so that all those cravings you're feeling in the moment, suddenly seem like a great decision. You may be tempted to chow down on unhealthy foods in larger quantities, at times you usually wouldn’t eat, and end up regretting it later.
    Exercise More Often
    Does lacing up your tennis shoes sound like a good idea when you can barely keep your eyes open?  Your workout routine may slide to the wayside when you’re tired. Sleep is also critical in helping your muscles repair themselves after a tough workout. (This is why athletes stress the importance of a good night's sleep). If you want to improve your athletic and fitness performance, be sure to get plenty of Z’s.
    When it comes to sleep and weight loss, take your rest seriously. Those 8 to 10 hours a night make a world of difference when it comes to your health, fitness, clarity, and mood. However, getting more sleep is often easier said than done. Use these sleep tips to help you unplug and catch more Z’s. 
    Are you ready to start losing weight and sleeping better? Contact us for your free appointment today and see how Jenny Craig can work for you.

    1 https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
    2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5142605/
    3 http://community.jennycraig.com/perfect-portion-blog/jenny-craig-news/pam-peeke-blog/
    4 https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines
    5 https://sleep.org/articles/link-between-sleep-weight/
    6 https://www.healthline.com/nutrition/sleep-and-weight-loss#section5
    7 https://www.healthline.com/nutrition/sleep-and-weight-loss#section4
    8 https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198

  • Elisa - Jenny Craig

    Thai Style Ramen Noodle Bowl

    By Elisa - Jenny Craig, in Recipes,

    The ultimate guide to elevating your ramen dish! A few simple ingredients take this Thai style ramen noodle bowl to the next level.

             1 Jenny Craig Ramen Noodle Bowl Entrée          1 Stalk Lemongrass           ½ Tbsp PB Powder           1 tsp Garlic Powder           1 Tbsp Smoked Paprika           ½ tsp Coriander           Pinch of Cilantro           ½ Lime Instructions
    Prepare Ramen Noodle Bowl as directed on packaging Separate broth from noodles and veggies Add coriander, smoked paprika, garlic powder, PB powder to bowl with broth Whisk ingredients together and add the lemongrass stalk Add broth mixture back to the Jenny Craig Ramen Noodles Entrée Squeeze on fresh lime juice Garnish with cilantro
    1 Tbsp PB powder counts as 1 Limited Free
    **Classic program only.

  • Jenny Craig

    Try These Lucky Shakes for St. Patrick’s Day

    By Jenny Craig, in Recipes,

    Enjoy these easy and minty recipes just in time for St. Patrick's Day. 

    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*  Garnish with fresh mint sprigs  
    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.       Garnish with mint sprigs.
    4.       Serve with a straw.
    Exchanges per serving:
    Jenny Craig Vanilla Cream Shake (1 Milk) + 1 Fruit
    *For a version of this drink without using food coloring, try tossing in a handful of naturally green spinach instead!
    Jenny Craig Chocolate Dream Shake 1/2  frozen banana  1/2 cup ice cubes  1/2 tsp or more to taste of mint extract  Garnish with fresh mint sprigs  
    1.       Add Jenny Craig Chocolate Dream Shake, banana, ice cubes, and mint extract into a blender. 
    2.       Blend on high speed until smooth.
    3.       Garnish with mint sprigs.
    4.       Serve with a straw.
    Exchanges per serving:
    Jenny Craig Chocolate Dream Shake (1 Milk) + 1 Fruit
    **Clients following the classic program may top the shake with 2 Tbsp whipped topping (counts as 1 Limited Food).

  • Elisa - Jenny Craig

    Weight Loss and Cholesterol: Is There a Link?

    By Elisa - Jenny Craig, in Live Life,

    When it comes to cholesterol, the discussion around LDL (bad cholesterol), HDL (good cholesterol), and triglycerides can get confusing. To further complicate things, being overweight doesn’t necessarily cause high cholesterol, and you can have high cholesterol even if your weight is within normal limits.
    It begs the question: does losing weight lower cholesterol? The best answer seems to be, “It definitely doesn’t hurt.”

    When it comes to determining whether you are at risk for high cholesterol, your genes and environment both play a role. In other words, diet and exercise work together and create a baseline for what your cholesterol risks may be. For instance, if you eat a lot of fried, fatty foods, you may increase your cholesterol levels as well as gain weight.1
    Another tricky thing with cholesterol is that even if you are in the process of losing weight, your blood cholesterol levels could go up temporarily because of the release of fatty acids into your bloodstream.2 So, if you’re losing weight to lower cholesterol levels and you find your cholesterol levels are rising, try not to panic. It’s a normal phenomenon and your levels should settle down once your weight has stabilized.
    Wherever you are in your weight loss journey, use these tips to help lower your cholesterol and reduce your risks of related diseases:
    Check Your Fats
    Try to consume healthy fats when you can, and avoid unhealthy fats like trans fats that are found in many boxed and bagged varieties of food, such as chips, cookies, and other simple carbs. Avoid foods with labels like “partially-hydrogenated oil,” and remember, even trace amounts of trans fats can build up in your system and cause health problems later down the road.3
    You may also want to decrease your saturated fat intake, and if you do consume saturated fat, consider getting it from healthier sources such as grass-fed butter and coconut oil.
    Consume Essential Fatty Acids
    Essential fatty acids (EFAs), like omega-3, can also help to reduce your levels of triglycerides and lower your blood pressure.4 These EFA's are often found in fatty fish such as salmon or mackerel, as well as in foods like almonds, walnuts, and ground flax seed.
    Increase Your Fiber
    Whenever possible, eat fiber-rich foods like oats, beans, lentils, fruits, and veggies. These all contain soluble fiber which has been shown to help lower LDL cholesterol levels.5 In addition, high-fiber diets help you stay full longer and support healthy digestion.
    Try Whey Supplements
    Whey is one of the two types of proteins you will find in dairy, and it's thought to help lower both LDL cholesterol as well as overall cholesterol levels when taken as a supplement. You can add whey protein powder to smoothies, or even mix it into your next bowl of oatmeal for a double whammy.
    Incorporate Daily Exercise
    Even with moderate levels of physical activity, you can raise your levels of HDL or good cholesterol. Small lifestyle changes such as incorporating a daily walk into your day, riding your bike to the grocery store, or getting involved in a sport that you love can make a difference. If you have trouble with mobility, stationary strength training and resistance exercises can be beneficial.
    Avoid Smoking & Drinking
    Quitting smoking may improve your levels of HDL cholesterol,6and avoid drinking, as drinking too much alcohol can increase your risk for heart disease and increase triglycerides in the blood.7
    Try using some of these tips to help you lower your levels of bad cholesterol and raise your levels of good cholesterol, as well as help contribute to healthy weight loss. Losing just 5-10% of your current weight could help you lower cholesterol and feel healthier.8 Why not give it a shot?
    Do you want to lose weight and feel better? Contact us for your free appointment and learn how Jenny Craig can help.

    [1] https://www.hopkinsmedicine.org/digestive_weight_loss_center/conditions/high_cholesterol.html
    [2] https://www.ncbi.nlm.nih.gov/pubmed/2035468
    [3] https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935?pg=1
    [4] https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935?pg=1
    [5] https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935?pg=1
    [6] https://www.webmd.com/cholesterol-management/smoking-and-high-cholesterol
    [7] https://www.webmd.com/cholesterol-management/cholesterol-and-alcohol
    [8] https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm

  • Elisa - Jenny Craig

    Tips on Dining Out While Trying to Lose Weight

    By Elisa - Jenny Craig, in Eat Well,

    You’re at home, all set to prepare a healthy dinner that fits your weight loss plan when a friend calls. She wants to check out the cute Italian restaurant that just opened. You stare down at your refrigerator and sigh. What do you do? Eat out, figuring you’ll derail your healthy eating habits for the night? Or stay in?
    As portion sizes in restaurants and fast-food establishments continue to get larger and larger, how can anyone on a weight loss program enjoy dinner out and stick to a low-calorie diet? It turns out, you can have your metaphorical cake and eat it too. With a little creativity and menu scouring, you can enjoy a great evening out that doesn’t leave you feeling guilty.

    1. Make Reservations
    When you are waiting to be seated and start smelling the food from the restaurant kitchen, you’re alerting your senses. By the time you sit down, your body may be telling you that you’re hungrier than you actually are. Calling ahead and making reservations allows you to avoid lingering in the wafting aromas and reduces the time your head may decide it wants to eat more than your body needs.
    Waiting for a table also gives you an opportunity to have a drink at the bar. As good as this may sound at the end of the day, alcohol is calorie dense. Indulging in a drink can also lower your inhibitions and numb hunger and satisfaction cues, which could lead you to overeat at dinner. And if you still must wait, even with a reservation, grab a drink such as seltzer water with lemon or lime for something to sip on.
    2. Make Substitutions & Plan Ahead
    You don’t have to choose the specially designated low-cal menu dishes to stay on track. Find ways to substitute instead. Start your meal with a garden salad or a broth-based soup which can help you feel fuller by the time your meal is served. Rather than getting the garlic mashed potatoes, ask for double veggies.
    Consider lower calorie options if you have a hankering for certain foods. You can make healthier choices with a few simple adjustments. Get a turkey, veggie or black bean burger instead of beef for a leaner option. Rather than French fries, ask for a plain baked potato. You can top it off with salsa or fat-free sour cream for added flavor. This way you feel satisfied without ingesting the added sodium, saturated fats, and extra calories found in fried foods.
    One of the best tips is to plan what you'll eat in advance. You can usually find menus online, giving you the chance to weigh your options for lean protein, such as fresh fish, broiled chicken or grilled beef.
    Also, try to be the first to order as you'll be less likely to order something unhealthy if you don't hear what others order first, especially if they’re not concerned about their food choices.
    3. Portion control
    These days, most restaurant portion sizes are outrageous. Some restaurants are notorious for serving grandiose portions that realistically could be divided into two or three meals for the average person. When you order a dish you know will be huge, or it comes and is much bigger than expected, ask the server for a to-go box on the spot. As soon as you get your food, cut the meal in half and stow it away for tomorrow. This way, you can stick to portion control and turn one meal into multiple meals.  Even if the leftover portion is small, you can add a variety of Fresh & Free additions to create an entirely 'fresh' new meal! You can also save calories by splitting and sharing an entree with your friend —saving money is an added bonus.
    4. Ask for Dressing on the Side
    When ordering a salad, ask for the dressing on the side. By doing so, you can manage how your lettuce gets ‘dressed.’ Some dressings are surprisingly high in calories, so this will save you more calories than you may think. Another tip – ask for balsamic vinegar and olive oil and make your own natural version.
    5. Hold the Bread & Chips
    Your best bet is to pass on any bread or chips to start the meal. However, if you don’t decline, ask the waiter to bring them out with the meal, not before. Or, grab one slice and ask for the basket to be taken away. You'll be less tempted to stray away from your diet plan by not having the bread in front you. Trade butter for olive oil and balsamic vinegar.
    Try to resist the urge to order appetizers if you plan to have an entree as well. They may seem innocent based on their small size, but appetizers are usually packed full of unwanted calories.
    6. Say no to Soda
    Soda is high in calories and sugar—it’s like adding another meal on top of the one you chew. If you want something flavored, opt for unsweetened ice tea or sparkling water with lemon. These choices are both refreshing, healthy and calorie-free!
    7. Share Desserts
    Occasionally, it’s okay to go ahead and get dessert—just make sure you split it. If you’ve been making healthy choices, a few bites won’t set you back. Fruit is the best option, but if that molten lava cake is whispering to you, order one serving and ask for forks all around. Another option is to order a latte with non-fat milk.
    Dining out doesn’t mean you have to derail your weight loss goals. We recommend avoiding or limiting restaurant meals, as studies have found a correlation between eating out and weight gain1. However, when you do find yourself dining out, use these tips to make sure you stay on track and enjoy your dining experience. Above all, focus on the people as much as the food. Whether for business or pleasure, appreciate the opportunity to connect with family members, friends or colleagues.
    Are you ready to commit to a weight loss plan? Contact us today for your free appointment.
    1 Seguin, Rebecca A., et al. Journal of Environmental and Public Health, Hindawi Publishing Corporation, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4746344/.

  • Elisa - Jenny Craig
    Whether it’s giveaway swag at a sports event or complimentary samples while you’re grocery shopping, receiving something free feels good. But can too much of a free thing be bad?
    When it comes to weight loss, eating an unlimited amount of certain foods, even if they are deemed healthy, may not be the best way to reach your goal. If you’ve ever participated in a weight loss program, you may have heard of the term “free” foods, meaning you can eat as much of something as you want without counting it toward your point or calorie goals. But there may be a cost to eating an endless amount of these foods and there are reasons why understanding the nutrient makeup of any meal is essential to reach your weight loss aspirations successfully.

    What Makes “Free” Food, “Free”?
    “Free” food is based on a “nutrient vs. calorie” scale, meaning foods that are higher in nutrient value and lower in calories make the list. Nutritious foods high in fiber, like non-starchy vegetables, are a great choice because they can keep you feeling full longer with less calories and more nutrients.
    Why are Certain Foods Considered “Free” Foods?
    Certain foods are considered “free” because they complement your weight loss goals. They allow you to get creative, especially in times of hunger, while minimizing excess calorie consumption without hindering your progress. Many times, you’ll see “free” foods consisting of primarily fruits and vegetables to pair with your main part of the meal, such as a protein. If a type of food is considered “free,” the idea is that you can have as much of it as you’d like.
    It’s important to understand why not all “free” foods can be consumed without limit. Not all foods are created equal. While fruits and vegetables are healthy options, you’re paying a higher calorie cost for fruit than vegetables due to the sugar and carb content. A cup of pineapple is 80 calories and 17 grams of sugar and is comparable to starchier vegetables like corn (1 C. = 153 calories, 17g carb, 5g sugar) and has the same sugar content as a small handful (8 pieces) of jelly beans.1  If you were to have a cup of a non-starchy vegetable like broccoli, you'd consume 30 calories, 6g carbs and 1g of sugar.2 Based on the math, you could have three times the amount of broccoli instead of half a cup of pineapple for the same number of calories and considerably less sugar. Not only would the larger quantity of broccoli keep you full longer because of the fiber content, but it would also be void of the high sugar content that can lead to spikes and falls in blood sugar.3
    Another example, fresh dates, while an excellent source of vitamins and fiber contain a high-calorie content. Eating approximately four medium sized dates can pack 277 calories – not exactly something you want to eat in excess. When reviewing a list of foods, whether they seem healthy or not, it’s important to examine the nutritional breakdown to ensure you’re making the best decision.
    Why Moderation is Key, Even When It Comes to “Free” Foods
    You can enjoy “free” foods, but it’s important to keep in mind that moderation is key to achieve optimal weight loss. Additionally, make sure to consider the type of foods you choose to add to your daily routine, as it can make a difference in reaching your goal.

    Jenny Craig provides a delicious menu that supports optimal weight loss and is designed to be nutritionally balanced at each calorie level. Variety is the spice of life, so we provide a list of Fresh & Free Additions that provide members with options to incorporate additional foods into their menu while supporting weight loss. Our list has been scientifically designed to include nutritionally dense foods and highlights the differences between foods that are best consumed in moderation (our “limited” foods) versus foods that are “free” which won’t hinder weight loss (our “free” foods).
    For more information on how Jenny Craig can help you with your weight loss, contact your local neighborhood Jenny Craig center.

    1 Calorie content according to http://www.calorieking.com/
    2 Calorie content according to http://www.calorieking.com/
    3 https://www.webmd.com/diabetes/causes-blood-sugar-spikes#1 

  • Elisa - Jenny Craig
    Set a goal to shed extra weight and you could find yourself with more money, time, and energy. Here’s how losing 16 pounds can change your life in 16 ways.

    It’s well-known that obesity comes with many health issues, including an increased risk for heart disease, high blood pressure, type 2 diabetes, and breast cancer. But according to researchers, losing just five percent of your body weight can make significant improvements in your health.1 And in honor of Rapid Results, our newest program where members can lose up to 16 pounds in their first 4 weeks †  utilizing their body’s natural circadian rhythm, we are sharing 16 life-changing reasons to lose 16 pounds:
    † Avg. weight loss in study was 11.6 lbs for those who completed the program.
    1. Get Sick Less
    Losing weight can balance your immune system so that you can ward off viruses and harmful germs.2 Not only will you be spending less time in bed with the sniffles, but you’ll likely impress your boss by calling in sick less than your co-workers.
    2. Save Money
    Being sick costs money. Trips to the doctor, expensive treatments and medications can weigh down your wallet. But with weight loss comes improvements in blood pressure and joint pain,3 which can help eliminate those sneaky costs that can break the bank.
    3. Get Time Back
    Improved health means more time for you – time for reading, playing with your kids and shopping with your friends because you’ll be spending less time at the doctor’s office. Take the extra time you would have spent picking up prescriptions or worrying about a health diagnosis and use it to do something you enjoy.
    4. Improve Your Heart Health
    Your heart will thank you as the number on the scale drops. When you’re at a healthy weight, your risk of heart disease and heart attacks are reduced. You may also see improvements in blood pressure levels.4
    5. Decrease Your Risk of Developing Diabetes
    You may not be able to control your genetics, race, or age, which all play a role in your risk of developing diabetes. However, studies have shown that you can decrease your odds of developing the disease by keeping your weight in a healthy range and dropping extra pounds.5

    6. Save Your Knees
    For every pound lost, you’ll alleviate four pounds of pressure from your knees6. So, if you lose 16 pounds, your weight loss will result in a whopping 64 pounds of relief off your knee joints, leading to more runs down the ski slope and dances with your kids in the kitchen. You’ll also help preserve your knee cartilage which helps protect your bones.7
    7. Reduce Acid Reflux
    The American Society for Gastrointestinal Endoscopy says obesity is the leading cause of frequent heartburn, since extra weight causes stomach acid leakage and makes backflow more likely.8 Lose weight and you’ll be able to toss the antacids.
    8. Decrease Your Risk of Cancer
    Post-menopausal women who are overweight have a higher risk of developing breast cancer. Properly managing your weight decreases your risk of breast and other cancers for women of all ages.9,10
    9. Reduce Your Risk of Migraines
    Obesity increases your risk of having migraines as much as 50 percent, and the risk only grows with excess weight.11 Lower the number on the scale and you may also reduce your risk for debilitating headaches.
    10. Get Better Sleep
    Studies have shown that improved sleep is connected to losing body fat, specifically belly fat. 12 Your significant other will also sleep better since weight loss helps diminish snoring.13 
    11. Breathe Easier
    The more you weigh, the harder your lungs work, putting more stress on your heart and other organs. Excess fat can weaken respiratory function, but it’s easily reversed by shedding a few pounds.14
    12. Kill Cravings
    New, healthier habits will transform your lifestyle and eating habits. As you watch the number on the scale decline, your cravings can also diminish. You may even find yourself consuming more food earlier in the day, instead of at night, an effective strategy to help fight body fat.
    13. Improve Your Sex Life and Boost Fertility
    Weight loss can stimulate sex hormones and increase your chance of getting pregnant. Obese women are three times more likely to not release an egg during their menstrual cycle and produce less reproductive hormones.15 By losing as little as five percent of your body weight, both issues may be resolved.

    14. Keep Up With Your Kids (and Grandkids!)
    With less weight to carry around, the more energy you’ll have for other activities. Being able to visit theme parks, play on the floor, and go camping with the kids are all possible with increased mobility and more stamina due to weight loss.
    15. Decrease Menopause Symptoms
    Beat the heat by dropping extra pounds. By losing weight, studies have shown a reduction in menopause symptoms such as hot flashes.16
    16. Live a Higher Quality of Life
    Participants in the Jenny Craig program saw improvements in their quality of life and dietary quality.17 Weight loss also boosts longevity, allowing you to enjoy more laughs, hugs, and adventures with your loved ones.
    Ready to lose up to 16 pounds in just 4 weeks† and see what changes in your life? Book your free appointment at Jenny Craig today.

    †First 4 weeks only. Avg. weight loss in study was 11.6 lbs for those who completed the program.
    1 https://www.sciencealert.com/the-first-5-of-weight-loss-offers-the-greatest-health-benefits-in-obese-people-study-finds
    2 https://www.livescience.com/9877-losing-weight-helps-immune-system.html  
    3 https://www.arthritis.org/living-with-arthritis/arthritis-diet/losing-weight/weight-joint-pain.php
    4 http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/Obesity/Obesity-Information_UCM_307908_Article.jsp#.WoNcVWuweUm 
    5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1762038/  
    6 https://www.arthritis.org/living-with-arthritis/comorbidities/obesity-arthritis/fat-and-arthritis.php 
    7 http://blog.arthritis.org/osteoarthritis/study-confirms-losing-weight-may-save-knees/ 
    8 https://www.healthline.com/health/gerd/weight-loss#acid-reflux 
    9 https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-weight-and-cancer-risk/effects.html  
    10 https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-weight-and-cancer-risk/effects.html 
    11 https://americanmigrainefoundation.org/understanding-migraine/the-skinny-on-obesity-and-migraine/ 
    12 https://www.huffingtonpost.com/2012/11/13/lose-weight-sleep-better_n_2119258.html 
    13 https://www.healthline.com/health/snoring-remedies#remedies 
    14 https://www.healthcentral.com/article/lose-weight-for-better-lung-health-belly-fat-can-be-worsening-your-symptoms 
    15 https://www.ncbi.nlm.nih.gov/pubmed/20395425  
    16 http://www.cnn.com/2010/HEALTH/07/12/hot.flashes.losing.weight/index.html 
    17 http://www.jennycraig.com/site/the-science/program-effectiveness 

  • Elisa - Jenny Craig
    *Members following our program, on average, lose 1-2 lbs. per week. Laura received promotional consideration.
    I’ve lost and gained 20 pounds off and on for most of my adult life.  In my mid 40’s, I found myself 30 lbs. overweight after taking a travel job. I couldn't drop the weight like before, it simply would not budge. I was overweight, in an unhealthy relationship, and my only child went off to college.  I had become a grumpy middle-aged woman, hiding behind sweaters and purses. I felt invisible to others around me. I was on the sidelines of my own life and it didn't feel good. Even though I was lonely, vulnerable and bored, deep inside I knew I had the potential for happiness again.  My usual personality was outgoing, upbeat, and extroverted. 
    I needed a plan to feel good about myself again. The first step was ending my unhealthy relationship which was the start of a new beginning.  The next step was having a project to focus on, and I decided that project would be me!
    I started with a resolution to get rid of the weight that held me hostage from everything in my life.  I needed help, a life saver, a floatation device.  I remembered seeing the commercials for Jenny Craig and thought maybe it could work for me.  The success stories inspired me and I related to how many of them felt when starting their journey.  I called Jenny Craig, and my now consultant Belen answered the phone. I met her the next day.  She became my “floatation device,” providing me with support, wisdom, inspiration, an easy to follow menu with great food, laughter, love and friendship during my entire weight loss journey.  Together, we had a plan to reach my goal. Belen suggested I put "blinders on," meaning I simply allowed her to guide me through this proven plan and not stress about the road ahead. I followed the program exactly as it was designed, and my motivation to get to the finish line stayed strong.  I felt a sense of accomplishment and looked forward to my Wednesday consultations with Belen.  She was a reliable constant in my life even with the roller coaster of life’s challenges.  I was not alone on my weight loss journey and I felt lucky to have Belen at my side.
    Thanks to Belen, the Jenny Craig program, and my dedication and effort, I lost 30 lbs.* and reached my goal!  At age 54, I feel like I'm 35 again!  There was no guesswork or wondering during my journey, instead, it was understanding and following the program.  The future feels bright and positive as I’m no longer stuck in a rut.  I sold my house, moved downtown and started getting involved in life again.  Being single, I feel that I’m no longer invisible and I look forward to new relationships.  I'm in the game, no longer on the sidelines and it feels fantastic! I'm a better person physically, mentally and spiritually.
    *Members following our program, on average, lose 1-2 lbs. per week. Member received promotional consideration.

  • Elisa - Jenny Craig
    A sautéed mix of mushrooms, bell peppers, spinach, and onion in our Jenny Craig Balsamic Dressing, take our Ham and Swiss Baguette to a whole different level! The brightness and texture of the balsamic veggie assortment complement the flavor of the ham and creaminess of the Swiss cheese.

    1 Jenny Craig Ham and Swiss Baguette 1 packet Jenny Craig Balsamic Dressing 1/3 cup White Onion 1/3 cup Bell Peppers 1/3 cup Mushroom 1/3 cup Spinach ½ tsp Black Pepper Instructions:
    Prepare Jenny Craig Ham and Swiss Baguette as directed on packaging Combine the white onion, bell pepper, mushroom, spinach, black pepper and balsamic dressing packet in a skillet and sauté. Open the baguette and lay sautéed veggies on the inside before placing sandwich back together. Cozy up and enjoy!

  • Elisa - Jenny Craig

    Why It Matters When You Eat

    By Elisa - Jenny Craig, in Eat Well,

    You are when you eat. It’s not only what you eat -- it’s how much, how often, and when.
    If limiting your intake of calories is helping you lose weight, then cutting back, even more, should be a fast way to lose weight, right? Not necessarily. There is a science to weight loss, and Jenny Craig has been a leading expert for more than 30 years. Here are five key tips on how often you should eat and how you should set your portions for optimal slimming power.

    1. Don’t Skip Meals
    It may seem counterintuitive, but skipping meals can actually hinder your weight loss. By skipping meals during the day you’re likely to become extremely hungry, which can lead you to make poor food choices or overeat later. One study1 even found that skipping breakfast may put men at higher risk for coronary disease compared to those who fueled up in the morning. In addition, eating breakfast and the right foods can help you stay fuller longer. This helps you stay on track for your weight loss goals.
    2. Eat Your Snacks
    Whether you’re filling up on fresh and free foods or enjoying a snack, it’s important to eat healthy snacks twice a day. The same principles that apply to skipping meals also apply to snacks; not only do they keep you experiencing a dip in blood sugar (and energy), snacks and fresh and free foods will ensure that you continue to stoke the fires of your metabolism throughout the day.
    3. Eat All Your Food
    If you’re just starting a planned weight loss program, you may be surprised at the sheer volume of food—meals, snacks, free foods and even desserts—that make up your daily plan. You may even feel that you’re eating too much! But trust us: over time, eating more of the right things and less of the wrong things will help you distinguish between cravings (which typically pass in about 15 minutes) and real hunger. If your meal plan calls for added vegetables or piece of fruit, don’t skip it! It’s an important part of your nutritional intake for that day.
    4. Stay On Schedule
    Controlling hunger and balancing your blood sugar are both critical to your body and weight loss success. In fact, studies show2
    that eating smaller meals with regular snacks can help you balance your “good” and “bad” cholesterol, along with managing your appetite and blood sugar. How often should I eat? This is a common question many people have when starting their weight loss journey. For best results, your meal frequency should be spaced out and snacks at regular intervals, between 2 and 3 hours apart. Example: if you have breakfast at 7 a.m., you can enjoy a snack at 10 a.m., lunch at noon, your afternoon snack at 3 p.m. and dinner at 6 p.m.
    5. Time-Restricted Feeding
    Another food intake strategy that is gaining support is called Time-Restricted Feeding. This is the science behind Jenny Craig’s new Rapid Results weight loss program. Time-Restricted Feeding uses our bodies natural circadian rhythm and metabolism to help you achieve your weight loss goals. Essentially, there is a 12- hour nourishment period during the day to consume your daily calories. After that, your body goes into a 12-hour rejuvenation period. This rejuvenation period is especially important and beneficial to weight loss, as your metabolism naturally slows down at night. This is why late-night eating stacks the deck against you. An example of eating timing could be that you start the day with breakfast at 8 am and finish eating all your meals by 8pm.
    With so many different opinions, it can be confusing when deciding how often you should eat to lose weight. Remember, the same food schedule won’t work for every single person. Listen to your body and find a strategy that works best for you and makes you feel good.
    To learn more about how eating at the right time can help you lose weight, contact us for your free appointment.
    1 https://www.goredforwomen.org/about-heart-disease/heart_disease_research-subcategory/skipping-breakfast-increases-heart-risk/
    2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070624/

  • Elisa - Jenny Craig

    Common Weight Loss Myths Debunked

    By Elisa - Jenny Craig, in Live Life,

    Whether you are preparing for an upcoming vacation or want to shed an extra 10 pounds for your health, deciding where to begin can be tricky. Before you start a weight loss program, it is important to identify which methods aren’t ideal in order to find a routine that works best for you and your goals.
    With so many different weight loss tips circulating the web, it can be hard to decipher which claims are fact or fiction. To help you start your weight loss journey on the right foot, we’ve compiled a list of the 7 most common weight loss myths and facts:

    1. Cutting 3,500 calories from your diet will make you lose 1 pound.
    Although this weight loss myth does hold some truth, it is not accurate, and the math will be different for everyone.[1] You'll need to use your current and target weight to calculate how many calories you can consume while still losing pounds. You may lose one pound from cutting 500 calories a day for a week, but because of how your body changes as the number on the scale starts to drop, you may need to decrease your calorie intake to continue to lose weight.2
    2. You must give up all of your favorite foods.
    Deprivation does not necessarily lead to weight loss. In fact, it can derail it if it’s too restrictive. The truth is, moderation is key, and you should limit foods that you know are unhealthy, or that will hinder your weight loss goals. However, you can incorporate small amounts of your favorite foods into your weekly menu.3 When you do indulge, keep portion size in mind to ensure you’re not consuming too many excess calories.
    3. All calories are the same.
    Eating 50 calories of broccoli compared to 50 calories of cake is not the same thing. Foods are made up of different nutrients in addition to their calorie content. Comparing foods based solely on calories doesn’t take into account their nutritional density, which can help you feel fuller, longer on a smaller quantity.

    4. Push yourself to exercise daily.
    You don’t need to “go hard or go home.” While great in theory, pushing yourself to exercise daily or exerting yourself too hard can quickly lead to burnout and even cause injury.4 While some people may thrive in such conditions, for most of us, it is much more realistic and effective to ramp up gradually, increasing your strength and stamina while finding fun activities that keep your body moving. This is especially important if you’re beginning a fitness program. Start by taking a brisk walk for 10 minutes each day and gradually build up from there to find a routine that works best for you.
    5. Long periods of exercise are better than shorter periods.
    You don’t have to work out for hours at a time to reap the rewards. Exercise and its benefits are cumulative, meaning that every little bit counts toward your goals.5 You can spread your activities into short, 5 to 10-minute intervals every day, or you can work out for more extended periods of time three or four days a week instead. Keep in mind, even a short aerobic activity or walk around the block can help you reach your goals!
    6. Lifting weight causes bulkiness instead of weight loss.
    Strength training exercises like yoga or light weight-lifting will not typically bulk you up. While there are specific strength training exercises you can do that are designed to create muscle with more volume, in most cases, strength training will simply help you build stronger muscles which help burn more fat.6
    7. Eating a low-fat diet will lead to losing weight.
    Not all fats are bad fats. As long as you are choosing healthy fats, like avocados, extra-virgin olive oil, and salmon, a regular consumption of good fats can help control hunger and stimulate weight loss.7
    People who don't eat enough fat, however, tend to go overboard on carbs which can lead to a host of other health problems.8 Two of the most notable are inflammation and weight gain. Moral of the story? Don't be afraid of the (good) fats. Learn more about other common food myths which could be holding back your weight loss.
    Regardless of where you are in your weight loss journey, we’ve all heard some of these myths. With these weight loss myths debunked, you should have a good understanding of which weight loss strategies to avoid. The most important part of losing weight and keeping it off is adjusting your lifestyle. By making simple changes to your overall daily routine, you can keep your body healthy and reach your weight loss goals.
    Are you ready to try a weight loss program that is based on scientific research? Contact Jenny Craig for your free appointment.
    [1] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
    [2] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
    [3] https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
    [4] https://www.health.harvard.edu/pain/avoid-workout-injuries
    [5] https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
    [6] https://health.clevelandclinic.org/2016/12/6-worst-myths-youve-ever-heard-about-weight-loss/
    [7] https://health.clevelandclinic.org/2016/12/6-worst-myths-youve-ever-heard-about-weight-loss/
    [8] https://health.clevelandclinic.org/2016/12/6-worst-myths-youve-ever-heard-about-weight-loss/

  • Elisa - Jenny Craig

    How to Control Hunger and Cut Cravings

    By Elisa - Jenny Craig, in Eat Well,

    Ask an RD: Dietitian Janet Nash shares how you can stop those hunger pains.
    We’ve all been there. It’s after lunch, and your stomach starts to growl. Suddenly, you’re ravenous.  When you glance at the clock, it’s only 2 pm. Why are you hungry again? It may have to do with what kind of food you’re eating. Food choice is a crucial component to staying satisfied throughout the day. By learning what to put on your plate, you can avoid mid-day hunger pains while nourishing your body.
    Eat Protein-Packed Meals
    When planning a meal, start with identifying your protein source. Since protein takes longer to digest, it stays in your stomach longer and helps curb your appetite. As your digestive system breaks down protein into its building blocks (called amino acids), it circulates them throughout your bloodstream, providing a steady energy source to help keep you going from one meal to the next.  Try to incorporate one protein at each meal to help reduce hunger later in the day. Lean meats such as chicken, turkey and pork loin, as well as other sources such as low-fat cheese, yogurt, legumes, and eggs, all contain high amounts of protein that will help you stay full.
    Choose Whole Grains for Your Carbs
    Typically, it’s best practice to balance protein with a carbohydrate. However, making sure to choose the right kind of starch can further aid in hunger relief. Products made from whole grains retain most of their nutritional and fiber value, compared to refined grains which are usually void of these beneficial components.  
    Fare that includes whole grains contain more fiber which also takes longer to digest. Since fiber cannot be broken down by your digestive enzymes (and does not translate into calories), it helps keep food moving through your digestive tract at a consistent pace.
    Furthermore, high fibrous meals help stabilize your blood sugar levels. In comparison, starchy, sugary foods cause blood sugar levels to spike and drop quickly, resulting in hunger and even shakiness, which can lead to afternoon food cravings.
    A few simple updates to your everyday meals can make a big difference. Switch from eating white bread to whole grain.  Make sure to look for “100% whole grain” on the food label- without this statement on the package it could contain as little as 10%. For breakfast, try a small bowl of steel-cut oatmeal (double-check the sugar content), topped with blueberries. Packed with vitamins, minerals, and fiber, this is the perfect meal to start the day and help keep you feeling satisfied. Looking to update your dinner choices? Opt for whole grain pasta, brown rice or quinoa.
    Load Up on Vegetables
    Vegetables add flavor, texture and vibrant color to any meal.  They’re also rich in nutrients but low in calories – which makes them one of the best foods to incorporate into every meal.  Choose a variety of colors, from white to deep purple, to get a broad spectrum of nutrients.  One more perk of piling on the veggies? They contain high fiber and water content which adds volume – and keeps you less likely to snack later. Another bonus for anyone on a weight loss journey: you’ll feel full longer on fewer calories. 
    Add Healthy Fats
    Don’t shy away from fat (the healthy kind)!  Some fats are more beneficial than others such as monounsaturated and polyunsaturated fats. These types of fats are found in food sources such as avocados, nuts, seeds, olive oil, and fish. Including some fat into your meal not only adds flavor but also promotes fullness because healthy fats slow down digestion.
    Some easy ways to add healthier fats include topping meals with avocado, grabbing nuts for a snack, or making a salad dressing with olive oil and vinegar. Choosing to eat fish such as mackerel, herring, salmon, and halibut a couple of times a week is another way to incorporate beneficial fats into your routine. While consuming a bag of nuts may be easy to do, remember that fats contain a high-calorie content, so it’s good to be mindful of portion control.
    Building the Perfect Plate
    By creating meals containing protein, whole grains, vegetables and healthy fat, you’re less likely to experience afternoon hunger pains and feel more satisfied throughout the day. Try making a few small changes to your routine – so that the next time you look at your watch and it’s 2 pm, your stomach won’t be calling.   
    Ready to start a science-based approach to weight loss and nutrition? Book your free Jenny Craig appointment now.