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Recipes ·

Simply Inspired: Ham & Swiss Baguette with Caramelized Balsamic Veggies

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.   Ingredients: 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!  
Eat Well ·

Why It Matters When You Eat

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. Sources: 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/
Live Life ·

Common Weight Loss Myths Debunked

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. <br>   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/  
Eat Well ·

How to Control Hunger and Cut Cravings

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. [Sources] http://www.foodnavigator.com/Science/Appetite-suppressing-effect-of-proteins-explained-by-researchers https://www.ncbi.nlm.nih.gov/pubmed/23107521 https://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats http://www.pcrm.org/health/health-topics/essential-fatty-acids http://www.joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html https://www.today.com/health/these-foods-will-ward-hunger-keep-you-full-t110761 http://www.todaysdietitian.com/newarchives/021115p14.shtml
Eat Well ·

Can Losing Weight Ruin Your Metabolism?

Ask an RD: Dietitian Janet Nash shares the role metabolism plays in weight loss. A common concern I hear during weight loss is “will losing weight ruin my metabolism?” The concern typically stems from past yo-yo dieting or that getting to a lower weight will make weight maintenance more difficult. Wouldn’t it be great if we could somehow lose the weight without jeopardizing our metabolism?   When we lose weight, we lose two different types: fat and lean mass. However, both are not created equal. Lean body mass includes muscle and other parts of the body that don’t contain fat. It’s estimated that approximately 14-23% of weight loss comprises of lean body mass1,which is mass you want to keep.  As a result, this lowers the rate at which metabolism burns fuel because muscle tissue is more active than fat and requires more calories to maintain. Is it possible to combat this cycle and burn fat and preserve lean mass? Flipping the Switch - Burn Fat and Preserve Muscle According to the journal, Obesity2, it is possible to maintain muscle while reducing fat. In the study, researchers concluded that Intermittent Fasting (IF), a weight loss strategy focusing on a specific eating time-frame, followed by a period of non-consumption, prompts the body to burn fat instead of glucose. This process helps preserve essential protein which makes up the body’s muscles and non-fat tissues while reducing unwanted fat. There are different approaches to Intermittent Fasting. One method, called Time- Restricted Feeding (TRF), limits food consumption to 12 hours or less, followed by a period of abstaining from nourishment for 12 hours or more. By not putting any calories into the body for this designated time, we can “flip the switch” and go from burning glucose to burning fat for fuel.  However, for this process to work, calories should not be consumed in any form (besides water and calorie free drinks) so that there can be a depletion of sugar that is naturally stored in the liver. When the body runs out of sugar, it will target another fuel source – fat.  This shift from burning glucose to fat naturally decreases fat stores and preserves muscle mass and function.  Furthermore, this method used in conjunction with a successful weight loss program, such as Jenny Craig’s Rapid Results, has been proven to be more effective than simply cutting calories (3).           #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset{font-size:14px;} #wistia_chrome_27 #wistia_grid_34_wrapper 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#wistia_grid_34_front{display:none;height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_34_top_inside{position:absolute;left:0;top:0;width:100%;} #wistia_grid_34_top{width:100%;position:absolute;bottom:0;left:0;} #wistia_grid_34_bottom_inside{position:absolute;left:0;bottom:0;width:100%;} #wistia_grid_34_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_34_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_34_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_34_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_34_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_34_below{position:relative;} More Benefits Than Weight Loss In addition to fat loss and lean mass preservation, studies have revealed Intermittent Fasting has many other benefits.  First, the process promotes not only fat loss but specifically targets abdominal fat, which studies have shown to be a key component in reducing the risk of developing diabetes4. Individuals may also see improvements in blood pressure, cholesterol and triglycerides levels, all of which help decrease the risk for cardiovascular disease5. Improved mood, immune and mental functions have also been reported4,6. You can even experience better appetite control with less hunger and cravings7.   Putting the Pieces Together Weight loss can be a puzzle with many pieces, and often, can be challenging to fit together.  By incorporating Intermittent Fasting into your routine, you can simplify your weight loss plan by focusing on when you eat.  You can then shift your attention to other things such as relaxation, getting active and sleep, all of which are important for your overall health. And another bonus, sleep is part of the non-nourishment timeframe, so that should be about 8 of the 12 hours a day for your body to repair and rejuvenate. To ensure results, it helps to have a structured meal plan that includes portion-controlled servings and snacks.  With a strategy in place, you won’t need to worry about which foods to eat during the day. Make sure to schedule the time to exercise and incorporate resistance training which can further aide in lean body mass retention8 and metabolism maintenance. If you lead a busy lifestyle and don’t know what to eat, or need some guidance, let Jenny Craig help you with their new Rapid ResultsTM program which incorporates Time-Restricted Feeding (TRF) in an easy-to-follow plan:            Eat 6 times a day during the 12-hour nourishment period          Take a break during the 12-hour rejuvenation period          Premium menu including perfectly-portioned meals and snacks          Personal consultant to help you incorporate exercise as well as other healthy lifestyle habits          Customized plan that works best for your lifestyle Contact us for a free appointment to learn more. Sources: 1.       Chaston, TB. Et al. “Changes in fat-free mass during significant weight loss: a systematic review.” Int J Obes (Lond), vol. 31, no. 5, 31 Oct. 2006, pp. 743–750., doi:10.1038/sj.ijo.0803483. 2.       Anton, Stephen D., et al. “Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting.”  Obesity, vol. 26, no. 2, 31 Oct. 2017, pp. 254–268., doi:10.1002/oby.22065. 3.       https://www.mensfitness.com/weight-loss/burn-fat-fast/why-intermittent-fasting-may-be-best-diet-plan 4.       Chaix, Amandine, et al. "Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges." Cell Metabolism, vol. 20, no. 6, 2 Dec. 2014, pp. 991–1005., doi:10.1016/j.cmet.2014.11.001. 5.       Scheer, Frank A. J. L. et al. “Adverse Metabolic and Cardiovascular Consequences of Circadian Misalignment.” Proceedings of the National Academy of Sciences of the United States of America, vol. 106, no. 11 (2009): pp. 4453–4458., doi:10.1073/pnas.0808180106 6.       Vasconcelos, Andrea R, et al. “Intermittent fasting attenuates lipopolysaccharide-induced neuroinflammation and memory impairment.” Journal of Neuroinflammation, vol. 11, no. 1, 6 May 2014, pg. 85., doi:10.1186/1742-2094-11-85. 7.       Peterson, C. Pennington Biomedical Research Center. “Time-Restricted Feeding Increases Fat Oxidation and Reduces Swings in Appetite Levels in Humans.” Oral abstract presentation at: The Obesity Society Annual Meeting at ObesityWeekSM 2016; October 31 – November 4, 2016. www.obesityweek.com. 8.       Campbell, Wayne W, et al. “Resistance Training Preserves Fat-Free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women.” Obesity (Silver Spring, Md.), vol, 17, no. 7., 26 Feb. 2009, pp. 1332-1339., doi:10.1038/oby.2009.2.    
 
Live Life ·

Heart Healthy Lifestyle Tips

Cardiovascular disease is, in most cases, preventable and may be controllable, by the choices we make. It takes a commitment to a heart healthy lifestyle: eating the right foods and limiting the wrong ones, regular physical activity, and weight management. Knowing how to keep your heart healthy is vital to adding years and quality to your life, and it can help you prevent a heart attack or stroke. Follow these healthy heart tips so that you can improve your overall health and well-being. 1. Get Moving 3-5 Times Per Week Being active offers so many benefits. It burns calories to help you maintain a healthy weight. It makes good and efficient use of any extra glucose that’s floating around in your bloodstream, so it helps prevent diabetes, which is a risk factor for coronary heart disease. It helps reduce stress, may help lower blood pressure and improve your cholesterol numbers, and cardio exercise strengthens your heart. Choose something you enjoy and that fits your schedule because then you’ll stick to it. 2. Follow a Heart-Healthy Diet Lean more towards a plant-based diet, and eat plenty of seasonal vegetables, fruits, and high-fiber foods daily. When planning your own meals, try to get two 3.5-ounce servings of fish - preferably fatty fish like salmon, tuna, and trout, which contain heart-healthy omega fatty acids and omega 3’s—every week. Watch out for hidden calories in desserts and sweets. Trade sweetened beverages for non-caloric ones like sparkling water and unsweetened iced tea, or make your own flavored waters by adding fresh strawberries/raspberries, mint/thyme or lemon/lime wedges. If you are on Jenny Craig, you're already following a heart-healthy diet!  3. Control Cholesterol An ideal cholesterol ratio is high on HDLs (good cholesterol) and low on LDLs (bad). It’s wise to talk with your doctor about getting a cholesterol test, especially if you have a family history of heart disease. If your cholesterol is less than ideal, be vigilant about eating right and exercising regularly to keep it under control. Some people, though, may still need medication. 4. Get To & Maintain a Healthy Weight Regular exercise will burn extra calories, and eating nutritious foods will help you drop pounds and maintain your best weight, but a key component of weight management is portion control and a meal plan that won’t let you go hungry during the day. Jenny Craig offers just such a plan, plus you’ll have the regular support of a consultant. A two-year clinical trial to examine the efficacy of the Jenny Craig program found that participants lost an average of 10 percent of initial weight loss at one year and an average of 7 percent at two years.1 5. Manage Your Blood Pressure And that place is under 140/90. Regular exercise, a healthy weight, and low stress all help to keep your blood pressure from climbing too high. In addition, limit sodium intake to 2,400 milligrams a day (that’s about 1 teaspoon of salt) and eat lots of fruits and vegetables, which are good sources of potassium.2 Potassium helps counteract the effects of sodium on blood pressure. Because the symptoms of high blood pressure aren’t noticeable, it's recommended to get yours checked regularly, and if you have trouble keeping it in check, work with your healthcare provider on a solution. 6. Watch High Blood Sugar Excess glucose (sugar) coursing through your bloodstream damages blood vessels, and diabetes often heightens the risk of heart disease or can lead to it. According to the American Heart Association (AHA), when blood sugar is consistently at an elevated level above the recommended AHA guidelines when at a younger age, it can lead to cognitive issues later in life. High cholesterol levels and high blood pressure can also have the same effect. This shows that cardiovascular health is also linked to your brain, so if you stay heart healthy now, you may also possibly prevent Alzheimer and other diseases later on.3   Prediabetes (when your blood sugar levels are higher than normal) and diabetes don’t have in-your-face symptoms early on. Understanding how your blood sugar levels change and how you can manage them is an important step if you have prediabetes or have a family history.   If you are overweight and 45 or over or have risk factors for diabetes (family history, a history of gestational diabetes, high blood pressure, low HDLs and high triglycerides, or are of African American, Latino, Native American or Asian American descent), you should talk with your doctor about getting a blood sugar test. If the numbers come back high, you may be able to lower them through heart healthy exercise and weight loss as part of your Jenny Craig program. 7. Snuff out Cigarettes Smoking is linked to heart disease and causes many forms of cancer. Quitting is difficult, but there are many cessation methods from patches, chewing gum, lozenges and other nicotine products to counseling to support groups, hypnosis, and more. Visit smokefree.gov for guidance on how to find the right option for you. To get started living a heart-healthy life and learn how Jenny Craig can help book a free appointment today!     Sources: [1] Rock CL, Flatt SW, Karanja N, et al. JAMA. 2010;304(16):1803-1811. [2] http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp [3] https://news.heart.org/higher-blood-pressure-blood-sugar-and-cholesterol-in-early-adulthead-matters-to-later-brain-health/    
 
Eat Well ·

Emotional Hunger: Is It Hunger or An Emotion?

If you have struggled with emotional eating, you may have ‘tuned out’ the real signs of physical hunger. Recognizing true hunger from the feelings of false emotional hunger during times of stress or high emotion can be the first step in managing your eating style and finding healthy alternatives toward your weight loss success.   Even if you have made great progress adopting healthy habits, you may still get visions of brownies when stress creeps in. Don't feel alone when cravings hit during a big deadline at work or a recent break-up. Sometimes we find ourselves thinking, “is hunger an emotion?” because the two seem to go hand in hand. However, in times when you are struggling with anxiety, take a step back and try to separate stress and emotional eating from one another. Try to decipher if what you are feeling is actual physical hunger or something else entirely.   Craving "comfort foods" is normal when you are feeling anxious or blue — and sometimes you might find yourself eating foods unconsciously during tough times. That cookie may be delicious but in the long run, emotional eating won’t reduce your stress or solve any issues. In fact, it may actually hamper your weight loss goals.   What is Emotional Eating? If you find yourself asking this question, just know we are here to help. Before you are able to control these feelings, you have to be able to recognize your comfort eating as being just that. Learning how to stop emotional eating is not always easy, but once you can separate your feelings with your hunger, you will be able to have a lot more control in your weight loss journey.   First, think about your emotional triggers. The next time you find yourself eating when you are not hungry, stop to ask yourself what emotion you are feeling. These can be obvious, such as stress, anger, sadness or anxiety, but can also be not-so-obvious, such as when you are tired, restless or excited.   Food can seem like a welcome distraction during times of stress. For instance, going out for pizza might appear to be a better solution than facing the negative emotions of a fight with your best friend. However, you must know that when you get back from the restaurant, your stressful situation will still be there. This situation applies to any emotion that can cause you to comfort eat when you are actually not hungry at all.   How To Stop Emotional Eating? The main way to stop emotional eating is to identify what you really need to help you cope with that specific feeling. Next time you experience one of these emotions try doing one of these activities instead of eating.   If you feel Tired or Restless: Taking a nap Enjoying a bubble bath Listening to music Meditate or take a few deep breaths Stretch   If you feel Frustrated or Misunderstood:  Call a friend Write in your journal  Write a litter Confort the situation    If you feel Sad, Discouraged, or Lonely: Meet a friend or family member for coffee Join a community group Call a family member Get moving - endorphins a great mood booster   If you feel Bored, Angry, or Anxious: Get some fresh air Dance to your favorite tunes Chat to a friend or family member Work on a hobby   By dealing with your emotional triggers in productive ways, you will gradually lessen the habit of relying on food to assuage your feelings, and you may see a direct impact on your waistline! It is also important to stick to your outlined meal plan as closely as possible, no matter how you are feeling that day. If you end up skipping a meal or missing your afternoon snack, there is a good chance you will become “hangry”, which will only further your emotional instability. Prevent this from happening by making sure you are closely following your outlined diet plan.   Whatever emotions you are feeling, channel that energy into physical activity! Exercise is a positive outlet to use when you are feeling any type of emotional instability. Not only does it aid in your weight loss journey, but it’s also a great way to reduce stress and anxiety. Most people know that moving more is good for your heart — but few know it’s also great for your mind and spirit. Next time you are faced with a stressful situation, going for a walk or dancing could be a healthy outlet for your anxious feelings.   Lastly, if you are having a bad day and end up reaching for that box of cookies, don’t go too hard on yourself. Even if you indulge in emotional eating — wake up and start fresh the next day! Learning from your experiences and having a positive attitude can help you make a plan to avoid these cravings in the future. When you decide to take action and stop emotional eating don’t forget that this is all apart of the journey. By learning to recognize your behavior and make an effort to change you can learn how to stop being an emotional eater and can eventually achieve your long-term goals.    
Inspiration ·

Chris G. Lost 50 lbs.* and Gained Back His Confidence

*Results not typical.  Members following our program, on average, lose 1-2 lbs. per week.  Chris received promotional consideration. “My weight was getting in the way of the life I wanted to lead.” Before joining Jenny Craig, I was feeling very uncomfortable with my increasing weight. My clothes had become so tight that I needed to buy new ones in a much larger size than before. My back and knees were becoming more stressed and painful, and I hated the way I looked in photos. I knew that I was not at a heart healthy weight and worried how that would impact my health. I also wanted to improve my appearance for my profession in sales. I make daily presentations in front of clients and I felt that my decreasing self-confidence and increasing waistline could be a negative influence on the strength of my delivery, and the outcome of achieving a successful sale. All these factors were stressing me out, and I felt increasingly upset that my weight was getting in the way of the life I wanted to lead.  I decided to refuse to continue down this unhealthy road and made a firm commitment to lose weight and get back to being my true self again. “I liked that Jenny Craig offered a great menu plan to follow with food that was delicious.” My goal was to get to a healthy weight, and I went to Jenny Craig to achieve it. I liked that they offered a great menu plan to follow with food that was delicious. This worked well for me and I had no problem doing it with dedication and discipline. Another great asset that helped me achieve success was having Karen, my own consultant who offered me weekly support and guidance throughout the weight loss process. She is positive, and inspirational and proved to be a trusted person that would hold me accountable to the goals I had set for myself. I was already going to the gym or riding my bike consistently each week, but I added more time and rigor to increase the level of exertion and endurance for my physical activity.  “I lost 50 pounds* on the Jenny Craig Program and the changes are remarkable!”   I lost 50 pounds* on the Jenny Craig Program and the changes are remarkable! The pain in my knees and back have greatly diminished. My energy and stamina have increased which allows me to do more strenuous workouts at the gym and on the bike. I feel better and have more self-confidence about my appearance. Some of my clients who noticed my transformation asked me how I did it. I felt good referring them and my family members to Jenny Craig, knowing how well it worked for me. My girlfriend, Carrie, also joined Jenny Craig and achieved her own success. We prepare our salads, vegetables, and meals together, and keep each other in check each day. I am very grateful to my consultant Karen, who is the very best!  Our consultations are like going to visit a friend. She is an engaging, personable mentor who has made this process more gratifying with each week’s victory over the scale!  One weight loss tip that I recommend is to surround yourself with supportive people to cheer you on towards a new healthy life. *Results not typical.  Members following our program, on average, lose 1-2 lbs. per week.  Member received promotional consideration. Are you ready to see if Jenny Craig is right for you? Set your free appointment today!  
Live Life ·

A Healthy Valentine's Day - 5 Ways to Celebrate

Red and pink, bouquets of fragrant roses, and heart-shaped chocolates line the grocery aisles almost immediately after the holiday season, making Valentine’s Day not just a single day, but a month-long appetizing event that can potentially derail your weight loss journey. Here are 5 healthy Valentine’s Day ideas that will not only help you to celebrate, but keep your weight loss on track.    Indulge In Self-Love Valentine’s Day doesn’t just have to be about love for others! Make time for yourself by recognizing the progress you have made. Rather than taking a step back on this holiday, continue your path of success by eating healthfully and avoiding the tempting sugary treats around every corner. You can spoil yourself with non-food valentine treats this year. Try a manicure or massage. Or, treat yourself to that new outfit you’ve been eyeing that shows off your weight loss success.   Enjoy Festive Fruits & Veggies  Did you know that Valentine’s Day can be just as fun with a romantic dinner that’s healthy? Instead of reaching for a gigantic box of heart-shaped chocolates, followed by a rich, heavy dinner, and then a calorie-rich dessert, fill your day of love with healthy treats that have a Valentine’s Day twist. Red fruits and vegetables are a healthy way to add essential nutrients to help keep your weight loss journey on track.   Start your day with festive red fruits, like sliced strawberries or raspberries on your morning cereal. Top half of a pink grapefruit with chopped nuts or granola for a healthy snack when you crave something tart and sweet. For lunch and dinner, use a heart-shaped cookie cutter on red peppers, carrots or beets to add a Valentine’s Day aesthetic to your meals.   Cook a Romantic & Healthy Dinner at Home Opt to stay in this Valentine’s Day and cook a meal with your loved one. Choose ingredients that make you feel good rather than ones that will weigh you down. An easy, healthy and delicious method of cooking is grilling - outdoors on your BBQ or on top of your stove with a grill pan. For this special day, you can use a variety of lean cut meats like filet mignon or pork tenderloin, or seafood like salmon, shrimp, or lobster tail. Dry rubs with a little olive oil can give your meats delicious flavor. To dress up your entrée without adding a lot of calories, grill colorful vegetables (peppers, asparagus, onions, eggplant, tomato) or make “pasta” zoodles out of colorful squash.   Mix Up Your Date Instead of taking the classic Valentine’s Day date route of a big dinner out on the town, switch it up this year. Take a cooking class, get a couples massage, go to a concert, or try one of these active date ideas and get your heart pumping.   Getting active doesn’t have to mean taking an intense cardio class. One way to get moving while still having fun would be to go rock climbing or for a long bike ride. During the bike ride, you can stop at some of your favorite spots. Taking a cooking class is another great option because you can see what ingredients are going into the food you are eating. Bonus points if you learn a new recipe you both love and can make at home for another date night.   But, Don’t Forget to Treat Yourself! Allow yourself to enjoy the holiday -- the healthy way, of course! A piece of dark chocolate can help you celebrate without overdoing it. Remember, everything in moderation. Or make a Greek yogurt parfait with layered fruit and nuts for a tasty and light dessert. Share this treat with your special someone after dinner by candlelight, or keep it all to yourself! Jenny Craig members can enjoy scrumptious desserts like our Cookies & Cream Cake or Triple Chocolate Cheesecake. Both of these desserts are under 200 calories.   Valentine’s Day doesn’t have to derail your weight loss goals. Instead, it is a day to celebrate your amazing journey. Use these tips above to not only have a great day filled with love, but one that is also healthy.   Interested in learning more? Book a free appointment to see how Jenny Craig can help you with your weight loss goals.    
Recipes ·

Simply Inspired: Perfectly Personalized Pizza Recipe

Do you have pizza on the mind? Dress up your Jenny Craig Pizza with fresh and free additions and a drizzle of your favorite dressing for a delicious and personalized way of enjoying your pizza! Ingredients:          1 Jenny Craig Pepperoni Pizza          2-3 Tomato Slices          ½ cup Fresh Arugula          1 Jenny Craig Balsamic Dressing or Jenny Craig Dressing of choice          1 pinch of Black Pepper   Instructions:          Prepare Jenny Craig Pizza as directed on packaging          Layer tomato slices on top of the pizza          Top with fresh Arugula layered onto tomato slices          Drizzle Jenny Craig Dressing across pizza as you like          Finish off with a pinch of black pepper to taste          Don't forget to savor and enjoy!      

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