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The Perfect Portion


  • Kari - Jenny Craig

    Benefits of Frozen Fruit & Veggies

    By Kari - Jenny Craig, in Eat Well,



    Think fresh is always better for you? Think again! With the rise of microwave dinners in the 1950s to the ready-made, grab-and-go lifestyle of today, frozen food has become a staple in the kitchen for quick dinners and side dishes during a busy week.
     
    Fresh vs. frozen
     
    The main question between fresh and frozen comes from the common argument that “fresh is best” not just for taste, but for nutritional value. This has been debunked, thanks to a study conducted by Dr. Ali Bouzari at the University of California, Davis, where his team evaluated the vitamin content between frozen and fresh foods such as carrots, broccoli, strawberries and more. Dr. Bouzari and his team found no significant differences between fresh and frozen, and noted that the amount of fiber and minerals like zinc, magnesium, iron and calcium stayed the same.
     
    And while more studies need to be conducted, Dr. Bouzari noted that his studies showed frozen broccoli had more riboflavin and frozen blueberries had more vitamin C! Some of this comes down to how their fresh counterparts sit on the shelf (berries tend to be most potent when freshly picked, but when sitting on the shelf lose nutrients quickly), so it comes down to a matter of timing and how the food has been frozen—and when.
     
    Double-check your labels
     
    You’ll also want to be mindful about the freezing process. Frozen fruit and veggies are typically picked at their peak, and flash frozen, or individually quick frozen, to preserve their freshness. This process also helps to avoid those pesky ice crystals that form when your freezer fluctuates in temperature (again, be mindful of how active your freezer is!).
     
    At Jenny Craig, we work with over 40 professional chefs who demand quality ingredients, meaning they are able to capture the fresh tastes you love in a convenient, ready-for-you meal whenever you need it. We also encourage our members to add Fresh & Free Additions, an assortment of non-starchy vegetables, so that they can explore the fresh tastes of the season that can perfectly complement their meal, too!
     
    For more information about our over 100 delicious frozen and pantry ready options, and to learn more about Jenny Craig, call us at 866-706-4042 or find a local neighborhood Jenny Craig center near you.
     
    [SOURCES]
     
    https://well.blogs.nytimes.com/2016/11/18/are-frozen-fruits-and-vegetables-as-nutritious-as-fresh/
     
    https://www.thespruce.com/what-does-iqf-mean-995719

  • Kari - Jenny Craig

    How to Lose Holiday Weight Gain

    By Kari - Jenny Craig, in Inspiration,



    The holidays are full of food, and it can feel like you have to pile your plate high to help your host (or yourself) with leftovers! However holidays can go on for days, and before you know it, you’ve gained some holiday weight.
     
    If you have put on a bit of weight after the holidays, that’s okay! Here are some holiday weight loss tips to act as your guide for how to lose holiday weight gain.
     
    Move more.
    Now is the time to move a bit more, and take advantage of the chilly weather wherever you are. A brisk walk during your break allows you to feel refreshed. If you’re in an area with snow, make a snowman with your kids or spend some time shoveling your driveway.

    You can also make small changes in your movement opportunities, like parking farther away from the grocery store or taking the stairs instead of the escalator. When you find small opportunities throughout the day to move, you are moving one step closer to holiday weight loss.
     

    Don’t skip meals.
    You may think that the extra calories you ate during the holidays can be diminished by skipping a meal, but that sets you up for failure. Since you’re denying your body food, you’ll lose energy and potentially binge on treats or make rash decisions about your next meal.
     
    Cook at home.
    Oftentimes, the meals we get at restaurants are much larger portions, and are often cooked in fattier preparations. Take vegetable side dishes, which are typically sautéed in butter. When you cook at home, you control everything—from the ingredients to the oil to the cooking method, it’s all in your hands to make the healthiest choices possible.
     
    Control your portions.
    Portion control may have gone out the window when the holidays were around, but it needs to come back into play to reverse holiday weight gain. One way to retrain yourself in regards to portions is to use a smaller plate so that you can focus on portioning out your meal.
     
    Be picky about what’s on your plate.
    You don’t have to eat every side with every meal. Fill your plate with protein and vegetables first to ensure you’re filling up on nutrient-dense options that will help you stay fuller longer, then go for the sides that are more calorie-dense, like dinner rolls, mashed potatoes, stuffing, etc.
     
    Have snacks on hand.
    You may have gotten used to that stuffed feeling, but now that you’re focusing on healthier options and portion control, you may get hungry sooner. This is why it’s a great idea to have snacks on hand to encourage positive decision-making versus going to the vending machine or being lured by the leftover candy in the break room. Keep some veggie sticks on hand to pair with Classic Hummus & Wheat Crackers, and look for pre-portioned snack bags like our Ranch Snaps and Cheddar Cheese Crisps that allow you to satisfy your snack craving without going overboard.
     
    Holiday weight loss is possible, especially when you have a strong sense of motivation. And if you’re looking for support and other pieces of advice for weight loss, look no further than Jenny Craig—our Perfect Portion blog considers everything from inspiration to strategies to help you find success, and you can join your local neighborhood Jenny Craig center to talk with a Jenny Craig consultant and create personalized strategies for weight loss throughout the year! 
     
     
    [SOURCES]
     
    http://www.eatright.org/resource/health/lifestyle/holidays/enjoy-the-holiday-without-the-weight-gain
     
    http://www.health.com/health/gallery/0,,20974489,00.html#lose-1-pound-this-week-0
     

  • Kari - Jenny Craig

    Notoriously Sugary Foods and What to Eat Instead

    By Kari - Jenny Craig, in Eat Well,


    By Monica Ropar, Jenny Craig Corporate Nutritionist 
     
    Lately, there has been a lot of not so sweet news that despite years of knowing sugar isn’t healthy, people are consuming more and more of it. The typical American diet is loaded with excessive amounts of added sugars and you can find them in just about anything on the grocery store shelves. On the road to healthy eating habits, one notable indulgence to drop is eating empty calorie foods, which are foods typically very high in sugar and lacking nutritional value, such as sweetened drinks, donuts, candies and more. When consumed in excess, empty calories can be attributed to weight gain.
     
    There are two types of sugars, naturally occurring or added sugars. Naturally occurring sugars can be found in fruits and milks, while added sugars are found in packaged foods and are one of the biggest culprits of empty calories. The 2015 Dietary Guidelines for Americans advised limiting added sugars to less than 10% of total calories. The good news is that the Jenny Craig Menu has been designed to align to this limit so if you are following any of our planned menus, you can feel rest assured that you are not consuming too many added sugars.
     
    Here are some of the most common sugary items to avoid and our suggestions for what you can easily add to your meal plan and not your waistline.
     
    Avoid These: Cereals & Sweetened Yogurts
    Despite sounding healthy, many cereals, flavored instant oatmeal, breakfast bars and flavored yogurts can contain as much sugar as a cookie. We all know that starting the day off with a sugary breakfast does not provide us with the fuel our bodies need and crave to have a healthy day.
    Enjoy These: Unsweetened versions of cereals, oatmeal and yogurt. Sweeten them with a dash of honey, or best yet, fresh fruit and spices. You’d be surprised how delicious a diced apple sprinkled with cinnamon, nutmeg or cardamom pairs with plain yogurt or oatmeal.
     

     
    Avoid These: Energy Bars
    If you’re not making an educated selection, you could just be eating a ‘glorified’ candy bar. Some options on the market can contain as many calories and added sugars as a typical candy bar, but they are marketed as ‘healthy’ claiming they can ‘give you energy’. Don’t be fooled because they contain healthy ingredients like oats, nuts and grains. You must look at all of the added ingredients.
    Enjoy These:  Get natural energy from whole foods. Healthy fats, whole grains, proteins and fruits make great snacks. Eat snacks like string cheese and a fruit; or a piece of whole-grain toast with mashed avocado. You can also make deviled eggs out of one hard-boiled egg and use a little mashed avocado or Dijon mustard with the yolk instead of mayonnaise. Top it with smoked paprika for a satisfying snack.
    If you’re on our program, Jenny Craig Anytime Bars contain less than half the amount of sugar and calories compared to some popular energy or protein bars.
     
    Avoid These: Specialty coffee drinks & Smoothies
    If you want to reduce your sugar intake, your morning routine is the first place to start. Many specialty dessert-sounding coffee drinks can contain as much sugar as a slice of cake or a bowl of ice cream.
    Enjoy These:  Create a specialty drink yourself! Pre-make flavored ice by throwing cooled coffee into ice cube trays. Combine 3-4 coffee ice cubes into a blender with a half-frozen banana, one scoop of protein powder (experiment with assorted flavors, my favorite is salted caramel) and about a ½ cup milk or plain yogurt. If using alternative milks, such as almond milk, be sure to use unsweetened versions. Make it more decadent by adding a teaspoon of cacao powder or instant espresso powder.

     
    If you want more of a fruit flavor, just replace the banana with 1 cup of frozen fruit of your choice, protein powder, milk and ice.  Top it off with a splash of coconut water and blend. Just be sure to measure the fruit since typical fruit smoothies can contain over the recommended 2 fruit servings a day.  Remember, 1 cup fresh/frozen fruit counts as 1 fruit choice.
     Even quicker: Our Ready-to-Drink Shakes. They contain perfectly portable protein, fiber and essential vitamins and minerals and nearly half the amount of sugar and calories of a typical shake or smoothie.
     
    Avoid These: Cookies, Cakes & Candies
    This seems like a no-brainer, however the food industry has gotten smart and has tried to market many of these sugar-laden treats as healthy by using terms like ‘gluten free’ or ‘all-natural’.
    Enjoy These:  Enjoy a single-serving of sugar-free pudding or a small piece of angel food cake with fruit coulis.  Make your own fruit coulis sauce by blending 1 ½ cups unsweetened fruit of your choice, ½ tsp orange liqueur (or orange juice) and a pinch of sugar substitute. Store for up to a week in the fridge and use as a topping for pancakes, plain yogurt or anything you want to make a little sweeter. Jenny Craig’s Breakfast Syrup is a sweet topping alternative to get your pancake or waffle fix.
      
    Avoid This: Sugar-sweetened beverages
    It’s not just regular soda. Sugar-sweetened bottled ice teas, sports drinks and even the now popular coconut waters can contain an entire days’ worth of sugar.
    Enjoy These:  Reach for seltzer with a splash of no-sugar added juice. Try infusing your own water by adding cucumber and crushed mint, lemon and chopped basil, and slices of mixed citrus.
     

     
    Avoid This: Margaritas & mimosas
    Margaritas and mimosas—typical happy hour and brunch drinks. Many of these drinks include sugary-mixes on top of the empty calories that alcohol already provides.
    Enjoy This:  Order a ‘skinny’ margarita that is made with just tequila, fresh lime juice, soda water and a splash of agave or fresh orange juice. If you like it spicy ask for a jalapeño-infused one, which will make you sip it even more slowly. Avoid pre-mixed mimosas, which are typically half champagne and half orange juice. Ask for plain champagne or a wine spritzer with a small glass of fruit juice on the side so you can control how much juice you add.  A tablespoon should be enough and top it off with ice if you like it very chilled. Be smart about your beverage selections and always consume in moderation. Cheers!
     
    You don’t have to eliminate sweets entirely, but see where you can cut down or cut out sweetness in your day.  If you can get down to 1 or 2 items daily, you’re on the right path!
     
     [SOURCES]
    http://www.obesityaction.org/educational-resources/resource-articles-2/general-articles/empty-calories-do-they-add-up
    Dietary Guidelines for Americans 2015, 8th Edition. U.S. Department of Health and Human Services and the U.S. Department of Agriculture.
    https://ndb.nal.usda.gov/ndb/search/list
     

     
     

  • Kari - Jenny Craig

    5 Simple Ways to Exercise at Work

    By Kari - Jenny Craig, in Move More,


    Getting moving during your work day can is a good way to help renew your focus and get your heart pumping! However, if you’re like 80% of the working population, your job is sedentary or requires only very light activity,1 so you know firsthand how difficult it is to get quality physical activity during the workday. What you may not realize is that a lack of movement during work marks a dramatic, and very recent, change in our behavior. As recently as fifty years ago, nearly 50% of jobs were physically demanding, requiring an additional 120-140 calories per day in physical activity.1 While that might not seem like much, it’s nearly enough to account for the steady weight gain that has America has seen since 1960.1
     
    So the question becomes, how can we add in physical activity during our day—without disrupting the workflow or heading out to the gym and working up a sweat? This is where NEAT (Non-Exercise Activity Thermogenesis) comes into play. NEAT is, essentially, calories burned outside of eating, sleeping, or sports-like exercises.2 This includes simple tasks like walking, typing, performing yard work, taking out the garbage, and even fidgeting. These types of activities, if performed consciously throughout an otherwise sedentary day, can accumulate an impressive calorie burn, with some researchers estimating it’s possible to burn an additional 350 calories each day.3
     
    In fact, recent research from the American Council on Exercise shows that “low-intensity movement interruptions are an effective means of combating sedentary behavior...[impacting] dramatic swings in HDL, triglycerides, and blood glucose.”According to ACE, significant health benefits can be seen by simply getting up once per hour and moving for five minutes, or getting up every two hours and moving for ten minutes.4  The types of activities they suggest include standing, walking and folding laundry. In other words, low-intensity and easy-to-perform activities can be simply weaved into your day.
     
    Use the following strategies to add more movement into your workday, and you could reap significant health benefits, without breaking a sweat.
     
    1. Park in the back of the parking lot
    You know that one parking spot that’s way in the back of the parking lot? The one that’s always open because nobody wants to park that far from the door? Consider this spot reserved for you and all the extra steps it will allow you to get in over the next days, weeks, and months.
     
    2. Take planned movement breaks at work
    There’s an unlimited number of ways to do this, but here’s a few ideas to get you started. First, instead of keeping a large water bottle at your desk, use a regular sized glass. Then set an alarm on your phone to go off every 30-60 minutes to remind you to head to the kitchen and fill it up. Second, only use the bathroom furthest from your desk. Third, go to your co-workers desk and have a conversation instead of emailing them. With just these three ideas you’ll be able to easily get extra steps—multiple times per day. Bonus points if the bathroom and/or water cooler are up or down a flight of steps.
     
    3. Have walking (or standing) meetings
    If it works for everyone in the meeting, consider heading outside for a breath of fresh air while you work through the agenda. If the weather isn’t agreeable, you can also walk through the hallways. If you have to be confined to one room for a meeting, consider standing for all or part of the meeting.
     
    4. Take a walking lunch. 
    If there’s a park you can walk to, grab your lunch and head over there for a quick picnic. Alternatively, just getting outside after lunch and “stretching your legs” for a few minutes can make a bigger impact than you think. Buddy up with a friend to make it more fun and to add some accountability.
     
    5. Get a standing desk.
    As more companies see the health and wellness benefits, standing desks are becoming more commonplace in workplaces across the country. Put in a request with your company. You might be surprised at how they respond.
     
    1.   https://well.blogs.nytimes.com/2011/05/25/less-active-at-work-americans-have-packed-on-pounds/
    2.   https://www.ncbi.nlm.nih.gov/pubmed/12468415
    3.   https://www.acefitness.org/education-and-resources/lifestyle/blog/3757/the-n-e-a-t-way-to-exercise
    4.   https://www.acefitness.org/education-and-resources/professional/certified/december-2017/6825/ace-sponsored-research-what-is-the-optimal-fit-to-reduce-sedentary-behavior-to-improve
     

  • Kari - Jenny Craig

    We know choosing the right weight loss program is hard. We also understand not all plans are created equal—some focus solely on food, such as eliminating food groups or focusing on calories, while others emphasize finding activities, such as physical activity or meetings to hone in on other aspects of well-being.
     
    Jenny Craig offers a more complete, personalized plan to fit your unique needs with the dedicated support of a consultant and delicious food. This isn’t a one-size-fits-all cleanse or crash diet filled with dehydrated food. Before learning more about Jenny Craig, you may have heard of another program that focuses on using real food in a similar manner: Nutrisystem. Let’s learn about both programs, and find out what the key differences are between both companies.
     
    Nurtrisystem
     
    Nutrisystem does not focus on counting calories or eliminating carbs—instead, it also focuses on offering high-fiber, lean protein food options to help fuel your body for the day’s activities. All of their menu items also contain no artificial sweeteners, colors or flavors, as well as zero trans fat.
     
    Nutrisystem offers various 4-week plans, where you’ll eat 4-5 times a day. During your first week on Nutrisystem, you’ll eat 6 times a day. You’ll eat meals, bars and shakes from the program’s Turbo Takeoff box. Your second week, you’ll continue eating Nutrisystem foods while incorporating vegetables and fruits. You’ll also have a flex option, where you can dine out for breakfast, lunch, dinner or a snack, or use a Nutrisystem recipe as a flex meal. Your meal options do depend on which plan you decide to go with, so you may experience limited choices.
     
    Depending on your plan, you would log in your measurements and weight online through the website or an app, as well as receive access to dietitians and counselors.
     
    Jenny Craig
     
    Jenny Craig is built on a three-part process that focuses on giving you the support you need, delicious food you’ll love, so you get the results you want. While some weight loss programs provide food and some programs provide coaches, not many provide both. Jenny Craig is a complete program that provides everything you need to succeed.
     
    Our Consultants
     
    Every single member is provided with a consultant, who is included with every membership. It’s the key difference between Jenny Craig and other food-based programs.
     
    You meet with your consultant once a week, to do weigh-ins and discuss your plan for the week. They provide you with personalized support and skills to help you develop healthier habits and a healthy relationship with food. The menu is a guide to help you easily make the right choices each day.
    Our weight loss consultants have gone through rigorous training, which focuses on active listening, motivation-based counseling, and education on nutrition, physical activity, and behavioral strategies for weight loss and lifestyle change. This education is essential for equipping Jenny Craig members with information so it can help sustain their healthy lifestyle.
     
    Our Menu
     
    The second part of our program is our food. We offer delicious food, so there is no chopping, meal prep or measuring required so you can make healthy choices easily. The food is crafted by chefs and nutritionists for superior taste in flavors you’ll love, like Chicken Fettucine, Margherita Pizza, and Beef Merlot. And then there’s dessert—yes, dessert!—with options like Chocolate Lava Cake, Apple Crisp and Triple Chocolate Cheesecake!
     
    Our consultants create a menu featuring items that you will love to enjoy six times a day. The menu also includes fruits and vegetables for variety from our Fresh & Free Additions list. This includes non-starchy, high-fiber fruits and vegetables that can help you stay fuller longer.
     
    How the Jenny Craig program works
     
    The details:
     
    You get to eat often—six times per day. Three meals and two snacks are included in our delicious menu , and you supply one healthy snack. No food groups are eliminated. The name of the game here is a balance of carbs, protein and fat. You also add in fresh vegetables, side salads, fruits and dairy for additional balance. No calorie counting! No counting of calories or macro tracking. The food and menus are developed by chefs and nutritionists.  
    The goal isn't to keep you on Jenny Craig food permanently—it's a tool to help you reach your weight loss goal. You are encouraged during the weight loss part of the program to follow the plan to obtain the best results, but as you approach your goal, you are encouraged to start eating more of your own foods, or meals on your own. Your consultant will work with you on healthy meal planning and food preparation, as well as strategies for dining out and managing social situations. The goal is to develop a healthy, sustainable, enjoyable lifestyle you can live with.
     
    The Jenny Craig program is proven and recognized by top news outlets and medical journals. US News and World Report ranked Jenny Craig as a top diet overall for weight loss for 7 years and counting. The Journal of American Medical Association (JAMA) also backed Jenny Craig's value, citing that the program resulted in greater weight loss, compared to usual care1. The Annals of Internal Medicine also identified Jenny Craig as one of the most effective weight-loss programs2.
     
    We’re very proud of our accolades, but that’s only one part of our success. When someone is looking for recommendations regarding weight loss programs, oftentimes it’s hearing from people who have been successful on that program that brings us together. Here is one from our success story, Sloane:
     
    “Most diets give you a lot of margin for error. Measure this, count these, keep track of that, which I found put too much initial control in my hands. Knowing my meals were planned gave me the confidence and security to continue.”
     
    You can learn about other members’ success by listening to their Success Stories, or visit one of our local neighborhood Jenny Craig centers near you to find out how the amazing combination of personalized support and food can help you reach your goals.
     
     
     
    [SOURCES]
     
    https://www.nutrisystem.com/jsps_hmr/diet-plans/weight-loss-programs.jsp
     
    http://www.nutrisystem.com/jsps_hmr/how_it_works/index.jsp
     
    1Rock CL, Flatt SW, Karanja N, et al. JAMA. 2010;304(16):1803-1811  
    2Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. Ef cacy of Commercial Weight-Loss Programs: An Updated Systematic Review. Ann Intern Med. 2015;162:501-512. doi:10.7326/M14-2238
     
     

  • Kari - Jenny Craig

    Holiday meals are a special gathering, as family and friends come together to spend time with each other. Because these meals can go for hours, they’re typically centered around a huge cut of meat and plenty of sides flavored with the holiday’s spice blends of cinnamon and nutmeg or the comfort of heavy cream and butter—and this is all before the temptations that await you at the dessert table! There are plenty of ways to lighten up your holiday table with lighter side dishes that the whole family will love—here are a few of our favorites.
     
    Roasted Fall Vegetables with Feta and Rosemary. Focusing on what’s fresh and fitting for the season is a great way to create a vibrant, colorful dish. Gather pumpkin, carrots, garlic cloves—and any other vegetable you may enjoy—and drizzle them with a touch of olive oil and rosemary. Place them in a single layer on a baking pan, then into a 200-degree oven for about 45 minutes. Top the vegetables with crumbled feta and roasted pumpkin seeds, and feast!
     
    Cinnamon Dusted Butternut Squash. Squash is a great alternative to starchy potatoes, and doesn’t need a lot of accouterment to bring out its natural sweetness. All you need to do is take a butternut squash, peel and cube it, then toss it with a bit of olive oil, salt, pepper and cinnamon. It will smell just like the holidays after about 30-40 minutes in a 400-degree oven!
     
    Tofu Mexican Chocolate Pudding. Looking for a protein-rich treat to enjoy with your family outside of delicious, lighter cookies? All you need is a pound of silken tofu, cinnamon, vanilla extract, honey and a half-cup of melted chocolate chips and a food processor or blender. Once you puree the mixture, transfer it to a container, seal the lid and let it chill for 30 minutes. This makes a lovely end to a meal, especially when paired with a cup of coffee or a small hot chocolate for the kids.
     
    For those following the Jenny Craig program, here are a few delicious options:
     
    Balsamic Kale and Cranberry Salad. Cranberries are a staple during the winter with their bright color and tart bite. This warm salad takes only 15 minutes to prep and 15 minutes to sauté! Begin by sautéing an onion for 3-5 minutes, then add kale, dried cranberries, water and a dash of salt to cook for another 3-6 minutes. Transfer to a bowl, drizzle with some of our Jenny Craig Balsamic Vinaigrette and prepare to dig in!
     
    Curried Cauliflower. Curry powder is a beautiful spice blend that gathers coriander, cumin, ginger, dry mustard and turmeric, among other spices, to achieve its rich color. When tossed with lemon and olive oil onto cauliflower florets and roasted in a 425-degree oven for about 30 minutes, the florets will come out looking golden, just like the rich yellow of a comfortable fire.
     
    These are just a few of the healthy holiday sides we’ve come up with, and there are plenty more to be had! Discover other delicious inspirations, like this Velvety Chocolate S’Mores Shake, and healthy holiday eating tips by looking through the Perfect Portion, Jenny Craig’s blog where we like to focus on foods trends and ideas to help you stay inspired and joyful about your weight loss journey. Happy holidays, and may your festivities be filled with bright flavors that celebrate your health and happiness!
     

    [SOURCES]
    https://www.theroastedroot.net/50-healthy-holiday-side-dishes/
    https://www.healthyseasonalrecipes.com/balsamic-kale-cranberries/
    http://dine-dash.com/en/roasted-fall-vegetables
    http://www.simplyrecipes.com/recipes/roasted_curried_cauliflower/
    http://onehungrymama.com/2013/10/silken-tofu-mexican-chocolate-pudding-recipe-vegan-chocolate-pudding/
     

  • 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

    Santa’s Favorite Cookies

    By Kari - Jenny Craig, in Eat Well,


    Dashing through the snow (or mall) for those last-minute gifts, then wrapping presents to place under the tree, and then preparing dinner for your family—you must be ready to sit beside a fire and treat yourself to something sweet! Cookies are a go-to staple for the holiday season: they’re small enough to where you can be satisfied with one (or three!) and can also be made in batches and flavors that allow you to satisfy everyone’s sweet tooth. But how did cookies get to become so popular as a holiday treat—and better yet, what can your family leave Santa Claus to satisfy his sweet tooth, too?
     
    Cookie Tradition
     
    There are a few traditions that led to the popularity of leaving cookies out for Santa Claus.
    In Norse mythology, children left food out for the Sleipner, the Norse god Odin’s horse, in hopes that Odin would leave gifts out for them. Other countries leave other treats, such as carrots and hay for the horses Santa uses in France, or rice porridge in Sweden for Santa himself. In America, the tradition of leaving cookies out for Santa began in 1930s to teach children the importance of giving to others during the Great Depression. Since then, cookies—and perhaps a few carrots for Santa’s reindeer—continue to make their way onto our holiday plates.
     
    Santa’s Favorite Cookies
     
    With so many cookies being offered in one night, Santa certainly has his favorites that he can’t resist. The most popular are those chocolate sandwich cookies with cream in the middle, gingerbread and chocolate chip cookies. We recommend our Chocolate Chip Cookie recipe, where light brown sugar, a dash of salt, semi-sweet chocolate chips or mini chocolate chips, as well as a few lighter substitutions, allow you and Santa to enjoy a balance of sweetness without the immense sugar that can occur with other flavors and recipes.
     
    If you’re looking for other cookie ideas, look no further as Santa let us in on a few of his other favorite flavors! He loves to break his chocolate cookie streak with something spicy and sweet, like our Iced Oatmeal Cookie that is topped with cream cheese icing that reflects what snowy rooftops look like once Santa’s sleigh has landed. Santa also let us know that while he loves soft cookies, he also loves how crisp our Lemon Cooler Cookies are. Our Lemon Cooler Cookies offer a sweet burst of lemon to brighten Santa’s taste buds, and the powdered sugar on top looks just like a light sprinkle of snow!
     
    With so many cookies to choose from, we’re happy that Santa let us know that we’re on his nice (and tasty) cookie list! We wish you all a happy holiday, and hope you enjoy these cookies as much as Santa does.
     
    [SOURCES]
     
    http://www.history.com/news/hungry-history/dont-forget-santas-cookies-and-milk-the-history-of-a-popular-christmas-tradition

  • Kari - Jenny Craig

    Board member, Augie Nieto has been living with ALS for over 11 years and in October, we worked with his organization, Augie’s Quest to raise money for ALS research. We not only wanted to support Augie’s cause, but also honor VP of Operations Lauren Witsenburg who passed away in 2013, and our Jenny Craig employees and community members who have shared their experiences regarding ALS. Each Jenny Craig center and the corporate office set a donation goal, and we’re thrilled to report that we were able to raise over $75,000 to Augie’s Quest. All donations directly fund the ALS Development Institute, whose sole focus is finding a cure for ALS.
     
    ALS, which is the abbreviation for amyotrophic lateral sclerosis, affects nerve cells in the spinal cord and brain, which leads to muscle weakness and eventual loss in control of muscle movement. 
     
    Augie is also the subject of a documentary, titled “Augie.” Filmed by “Walk the Line” director James Keach, “Augie” follows Augie and his wife, Lynne, as they discuss living with ALS and fight to find a cure. With “Augie” having a successful run in the 2017 film festival circuit and set to premiere in theaters 2018, we are empowered to continue focusing on causes that are near and dear to our community. To find out more about ALS and ways to get involved, visit Augie’s Quest’s official website.
     
    [SOURCES]
    http://www.alsa.org/about-als/what-is-als.html

     

  • Kari - Jenny Craig

    Understanding the Science of Weight Loss

    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 healthy fats 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.
     
     

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