• 1707_JC_PerfectPortion_Header-min.png

The Perfect Portion


  • Carole Anderson Lucia
    If you’re a mom, chances are you’re busy … really, really busy. So busy, in fact, that you might be tempted to neglect your own needs in favor of driving the carpool, ferrying kids to and from athletic events, making healthful school lunches, walking the dog, cleaning the litterbox … you get the idea. But putting yourself last can take a toll on your physical and emotional health. It can also become so ingrained that you actually forget how to practice healthful self-care.
     
    So this May, how about dedicating some time and attention to yourself? Forget the nagging to-do list or the idea that you’re being self-indulgent (you’re not!) and take the time to invest in some restorative practices like those listed here. It’s time to practice some self-love—not only on Mother’s Day, but for the many days ahead.
     
    1. Head to the park.
    Rather than going to the Mother’s Day buffet at a crowded restaurant, why not gather your family, pack a healthy picnic (make sure someone else does it!) and head to a local park? Not only will you get some healthy vitamin D, but you can get some fun exercise with your kids as well. Have fun and relax—can you remember the last time you got on a swing? Put on a broad-spectrum sunscreen— experts recommend an SPF of at least 30 that is sweat- and water-resistant1—and a hat and sunglasses to shade your eyes, then enjoy!
     
    2. Plant a garden.
    There’s a reason that growing your own fruits and vegetables is gaining in popularity: Just-picked produce is mouth-wateringly good; it’s less expensive than store-bought produce; and there’s something infinitely satisfying about planting seeds and watching them grow. Bonus: Your children can get in on the act … and they might even eat more veggies if they participate in the growing and picking.
     
    3. Take a nap.
    There’s probably not a mother around who doesn’t wish she could get more sleep. So grant yourself this wish and grab a few Z’s … and make it a habit.
    4. Get a massage.
    In addition to being extremely relaxing, massage may help with anxiety, insomnia, digestive problems, headaches and more.2
     
    5. Practice yoga or meditate.
    Practicing the relaxation techniques associated with yoga can improve lower-back pain, headaches and arthritis while lowering blood pressure and reducing weight.3 
     
    6. Go for a walk.  
    Head to a local trail or your favorite outdoor spot and enjoy some time outdoors with the added bonus of getting your heart pumping. You don’t have to hike a mountain to reap the benefits of this activity—just 12 minutes of walking a day has been found to offer mood-boosting benefits.4
     
    News on the Sunshine Vitamin – Vitamin D
    While vitamin D is an irrefutably vital nutrient—helping to protect against bone density loss and numerous health problems, perhaps even obesity5—experts are somewhat divided on the best way to get it. The sun is one source: the American Osteopathic Association recommends spending 5 to 30 minutes in midday sun twice a week to maintain healthy Vitamin D levels.
     
    According to the Centers for Disease Control and Prevention, getting outside is good for the body and soul. “Spending time outdoors can improve overall health and wellness,” the organization states.
     
    However, the American Academy of Dermatology states that vitamin D is best obtained through food. Incorporating foods such as tuna, eggs and cheese can help you achieve your daily needs. Bottom line: Check with your doctor to see what is best for you, and be sure to wear proper sunscreen if you opt for getting outside.
     
    We hope you take one of these ideas and make your Mother’s Day a healthy and fun day you won’t soon forget. Try taking these tips and integrating them into your daily routine—you deserve it!
     
    Sources:
    [1] https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs
    [2] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
    [3] www.osteopathic.org/osteopathic-health/about-your-health/health.../yoga.aspx
    [4] https://www.rd.com/health/wellness/walking-boost-mood/
    [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705328/
     

  • Elisa - Jenny Craig

    Celebrating Mom Series

    By Elisa - Jenny Craig, in Live Life,

    To celebrate moms this May, we are sharing some helpful articles to help make their day a little easier. Check back every week for a new post!
     

     
    6 SELF-CARE PRACTICES FOR MOTHER'S DAY

     
    9 SIMPLE TIPS FOR MODERN MOMS

     
     

  • Elisa - Jenny Craig

    Simply Inspired: Carnitas Lettuce Wrap Tacos

    By Elisa - Jenny Craig, in Recipes,

    Add vibrant veggies to your Pork Carnitas Bowl to create these fun and delicious Carnitas Lettuce Wrap Tacos! This handheld dish is perfect for Taco Tuesday while keeping you on track with the program.

    Ingredients:
    1 Jenny Craig Pork Carnitas Bowl 1/3 cup of diced tomato 1/3 cup white onion 3-4 butter lettuce or romaine leaves 1 tsp nonfat Greek yogurt Pinch of cilantro  Pinch of Black Pepper Instructions:
    Prepare Jenny Craig Pork Carnitas Bowl as directed on packaging. Combine the Pork Carnitas Bowl, white onion, diced tomatoes, nonfat Greek yogurt, and black pepper on top of lettuce leaf like a cup. Garnish with cilantro, fold over and hold like a taco to enjoy!

  • Elisa - Jenny Craig

    5 Ways to Naturally Reduce Acid Reflux

    By Elisa - Jenny Craig, in Live Life,

    If you’ve ever experienced acid reflux—that uncomfortable burning sensation in your chest and throat—then you know how much of an impact it can have on your life, from the foods you eat to the quality of your sleep. Although it may be tempting to reach for a bottle of antacids to calm your symptoms, making a few lifestyle changes may drastically reduce or even eliminate your acid reflux irritation.1 Keep reading to find out what acid reflux is and ways you can naturally combat your symptoms.
     

    What is Acid Reflux?
    Have you ever felt a burning sensation in your chest or throat after eating a large meal or one that was high in fat? If so, you’ve likely experienced acid reflux, and you’re not alone. Over 15 million Americans report experiencing these types of symptoms daily.2
     
    What causes it? Acid reflux is caused by the backward flow of stomach acid into the esophagus through the lower esophageal sphincter (LES). In other words, when you have too much acidic content in your stomach, your esophagus can become irritated, leading stomach acid to rise. If symptoms persist, they may even lead to other chronic health issues.3
     
    5 Ways to Naturally Reduce Your Symptoms
     
    While reaching for a pack of antacids may be a quick fix to mask the symptoms of acid reflux, there are ways to naturally alleviate your symptoms as well as improve your overall health. Check out these 5 ways that may improve your symptoms:
    1. Shed excess body weight
    Studies4 have shown that there is a correlation between being overweight and experiencing acid reflux. Specifically, carrying extra weight in your abdominal area, known as visceral fat, may increase the likelihood of experiencing symptoms.5 How? When additional weight is held around the belly, it can increase the pressure on internal organs, which can result in the backflow of stomach acid. The good news, however, is that losing just 5-10 percent of overall body weight can significantly reduce symptoms in overweight individuals.6
    2. Consider your portion sizes
    Larger meals, especially ones with high-fat content, can lead to stomach bloat and increase pressure on the lower esophageal sphincter (LES), causing acid reflux.7 By keeping your portions in check you can reduce these symptoms. With Jenny Craig, you don’t have to worry about portion sizes, everything is laid out for you and includes the perfect balance of
    carbs, protein and fats.
    3. Drop the cigarette habit
    For regular smokers, kicking the cigarette habit may not be the easiest item on the list, but it offers an incredible array of health benefits. In addition to easing acid reflux, quitting smoking can reduce your risk of heart disease, cancer, lung disease, and more.8
    4. Avoid eating late at night
    Have you ever laid down right after a large meal? It’s not very comfortable – and for a reason: your stomach needs time to digest food. By eating meals or snacks late at night, before going to bed, your likelihood of experiencing acid reflux symptoms increases as it’s easier for the backflow of stomach acid to rise when you’re lying down, rather than standing up. Experts recommend having your last meal 3-4 hours before turning in for the night.9
    5. Sync up with your circadian rhythm
    Circadian rhythm refers to the body’s mental, behavioral and physical changes over a 24-hour cycle.10 In simplest terms, it’s our body’s internal clock. This rhythm dictates the way every cell in the body functions and is typically divided into two, 12-hour periods, roughly daytime and nighttime. In today’s modern world, full of electronics and late-night snacks, it’s easy to get out of sync with your natural rhythm. Unfortunately, this can lead to weight gain and other health problems, such as acid reflux.11 But by eating in alignment with your circadian rhythm and allowing your body to rejuvenate for 12-hours, you may experience a host of other health benefits, including optimizing your metabolism, while also reducing symptoms associated with acid reflux.12 Jenny Craig’s newest program, Rapid Results, was created to work in sync with your natural circadian rhythm.
     
    If you’re looking to improve your eating habits to lose weight and achieve a healthier lifestyle or want to try our newest Rapid Results program to get in sync with your circadian rhythm, contact Jenny Craig for your free appointment and get started today.
     

     
    Sources:
    [1] https://www.pcrm.org/sites/default/files/17066-NTR-GERD-Factsheet.pdf
    [2] http://patients.gi.org/topics/acid-reflux/
    [3] http://patients.gi.org/topics/acid-reflux/
    [4] https://www.ncbi.nlm.nih.gov/pubmed/15929752
    [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4398239/
    [6] http://www.obesityaction.org/educational-resources/resource-articles-2/obesity-related-diseases/obesity-heartburn-what-is-the-link
    [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5497367/
    [8] https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html?s_cid=OSH_tips_D9320
    [9] https://www.huffingtonpost.ca/2015/02/23/acid-reflux-foods_n_6723744.html
    [10] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx
    [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499064/
    [12] Longo, Valter D., and Satchidananda Panda. Cell metabolism, U.S. National Library of Medicine, 14 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.

  • Elisa - Jenny Craig

    The Truth about Carbs and Weight Loss

    By Elisa - Jenny Craig, in Eat Well,

    Recently, carbs got a much-needed break when it comes to being correlated with weight gain. Pasta can actually help contribute to weight loss, if eaten in moderation.1 We sat down with our Registered Dietitian, Janet Nash, to talk about how carbs can be part of a healthy diet and may even help you lose weight.
     

     
    Sometimes, you just need to twirl your fork in a bowl of spaghetti with meatballs and enjoy. And that is perfectly O.K. While many weight loss trends suggest that you need to cut out this food group entirely, carbs, in moderation, can actually help some people lose weight. Here are five truths you need to know about carbs and weight loss: 
    Eat within reason
    Let’s not get carried away–eating heaping bowls of spaghetti every night isn’t going to help you achieve your weight loss goals. But if you stick to a serving size no bigger than your fist and watch what you put on top, pasta may aid in weight loss. In a recent study2, participants ate a little over three half-cup servings of noodles each week, and researchers found that pasta did not contribute to weight gain. Instead, participants saw the number on the scale slightly decrease, likely due to pasta’s low glycemic index (GI).
     

    Nash explains, “Glycemic Index is a value assigned to foods based on how slowly or quickly they cause blood sugar levels to rise. Foods with a lower glycemic index (55 or less) that take longer to digest and absorb, lead to a slower rise and contribute to lower levels of blood sugar compared to foods with a higher glycemic index (70 or above).” She continues, “Generally, pasta has a glycemic index of around 44, with whole wheat versions being even lower, so it falls within the “low” category. Because balancing your blood sugar levels is imperative for weight management, eating foods with a lower GI can help prevent weight gain.”
     
    What gives pasta a low glycemic index? The presence of “resistant starch.” So, what exactly is resistant starch?
     
    “Resistant starch has a structure that is “resistant” to your digestive enzymes and does not break down for absorption,” says Nash. “It passes from your small intestine right into the large intestine where your gut bacteria will ferment it. This process provides many health benefits including weight control.”
     
    Other foods containing resistant starches include barely ripe bananas, brown rice, potatoes and legumes.
     
    Nash also points out, “If you cook these types of foods and then let them cool down, it may actually increase their resistant starch content. So, if you’re debating reheating your leftover pasta–go right ahead– it won’t reduce the amount of resistance starch it contains.”
    Satiate your appetite
    If you find yourself hungry throughout the day, you may want to incorporate more healthy carbs into your routine. Nutrient-rich carbs containing resistant starch, act a lot like fiber, they keep you feeling full and satisfied after eating, so you’re less likely to munch on unhealthy snacks in between meals.
    Naturally Burns Fat
    “It’s a common misconception that carbs are solely at fault for weight gain,” says Nash.
     
    “Because resistant starches are fermented by the gut bacteria in the large intestine, beneficial fatty acids are produced which help nourish good bacteria and supports a healthy immune system. One particular fatty acid that is produced by this process, butyrate, encourages your body to burn fat over carbohydrates,” continues Nash.
     
    So healthy carbohydrates may be aiding your weight loss efforts, not hindering them.
    Weight maintenance
    Good news: according to research[2], people who consumed the most nutrient-rich carbs from “whole” sources like vegetables and whole grains, and fish were found to be slimmer than those who restricted the food group. It’s no coincidence that the US Dietary Guidelines for carbohydrates is 45-65 percent of your total daily calories.3-4
     

    Feel good about your food
    Perhaps the best reason for incorporating healthy carbs into your diet is the feel-good factor.
     
    “If you don’t have to cut out your favorite foods while following a weight loss program, you’ll be more likely to stick to your goals,” says Nash.
     
    By incorporating nutrient-rich carbs in moderate amounts, you won’t feel like you’re missing out or being deprived.
     
    If you’re ready to start a weight loss program that doesn’t cut out any food groups and incorporates healthier versions of your favorites, make your free appointment with Jenny Craig today.
     

    Sources:
    [1] Chiavaroli, Laura, et al. “Effect of Pasta in the Context of Low-Glycaemic Index Dietary Patterns on Body Weight and Markers of Adiposity: a Systematic Review and Meta-Analysis of Randomised Controlled Trials in Adults.” BMJ Open, British Medical Journal Publishing Group, 1 Mar. 2018, bmjopen.bmj.com/content/8/3/e019438. 
    [2] http://jandonline.org/article/S0002-8223(09)00451-9/abstract
    [3] http://jandonline.org/article/S0002-8223(09)00451-9/abstract
    [4] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2

  • Sarah S – Jenny Craig

    Heart-Healthy Exercises at Any Age

    By Sarah S – Jenny Craig, in Move More,

    Maintaining a regular exercise schedule can be challenging for everyone, no matter your age. However, as we get older, joints and muscles can become more at-risk for inflammation and soreness–and aches and pains can make it harder to want to get moving. We get it–sometimes it just feels good to lounge on the couch! But did you know that one of the five major risk factors for developing cardiovascular disease is a sedentary lifestyle?1 Keeping up with a workout routine that makes you feel great can also help to strengthen your heart muscle as well as improve your overall lifestyle. By finding an activity that you enjoy, it may be easier to incorporate it into your daily routine. Here are 5 different heart-healthy exercises to try at any age:
     

     
    Build Your Strength
    Strength training is an important cardiovascular exercise for keeping your heart healthy.2 This doesn’t mean you have to lift heavy weights or incorporate high-intensity sessions. You can try a simple circuit-based heart-pumping workout, by combining weights with cardio and stretching. If you’re unsure which exercises to do, weight-bearing exercises in a class setting can be a great option; as the instructor can modify your activities for safety. Even if it is only for 30 minutes, strength training is a great healthy-heart fitness option that will keep your blood flowing.3
     
    Walk it Out
    Walking is one of the simplest heart-healthy cardio exercises, and anyone can benefit from a 30-minute brisk walking session a few times per week.4 Walking is the perfect low-impact aerobic exercise for those who want to maintain their muscles as they age.5 Plus, it's a great heart-healthy exercise to enjoy with friends or a partner. So, meet a walking buddy at a local park, catch up, and get moving together!
     
    Pedal On
    Hop on a bike for a heart-healthy, high-energy workout that will give your body and mind a quick boost. Whether indoors on a stationary bike or outside in the fresh air, this low-impact exercise helps increase the heart rate while strengthening the lower body.6 Another benefit: it’s easy on the joints.7 Plus, it’s a great way to de-stress and relax! 
     
    Stretch & Tone
    Stretching and toning exercises like yoga are ideal for keeping you and your healthy-heart strong.  Gentle stretching can help increase blood circulation throughout your body and can also help improve flexibility.
     
    Hit the Pool
    Swimming is another low-impact cardio exercise that can offer several benefits, such as torching calories and increasing your lung and heart function.8 Hopping in the pool just a couple of times a week can also give you a total body workout. Not only is swimming joint-friendly, but it also doesn’t require any special equipment beyond a bathing suit.
    Consistent exercise is one of the easiest ways to lead a heart-healthy life.9 Always consult with your doctor before starting an exercise program. If you are trying a new physical activity routine for the first time, consider working with a fitness instructor so that you can monitor any potential injury risk.
     
    Are you ready to improve your heart health by incorporating not only fitness but also a nutritionally balanced meal plan to help you lose weight? Call us for your free appointment to learn more about how Jenny Craig consultants can help you add more activity into your life and get you on your way to achieving your weight loss goals.
     

     
     
    Sources:
    [1] http://circ.ahajournals.org/content/107/1/e2
    [2] http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Strength-and-Resistance-Training-Exercise_UCM_462357_Article.jsp#.WtoX52uweUk
    [3] http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Strength-and-Resistance-Training-Exercise_UCM_462357_Article.jsp#.WtoX52uweUk
    [4] http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
    [5] https://americanbonehealth.org/exercise/is-walking-good-for-bone-health/
    [6] https://www.ncbi.nlm.nih.gov/pubmed/19387377 
    [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5332914/ 
    [8] https://www.health.harvard.edu/newsletter_article/take-the-plunge-for-your-heart
    [9] https://www.health.harvard.edu/healthbeat/5-ways-exercise-helps-men-live-longer-and-better

  • Elisa - Jenny Craig

    Does Late-Night Snacking Lead to Weight Gain?

    By Elisa - Jenny Craig, in Eat Well,

    How often do you reach for a midnight snack if you’re up late watching a movie or working? It might seem harmless enough, but regularly eating late at night can lead to a variety of problems, including weight gain and insomnia.1
     
    We’re sharing the health effects of late-night snacking and simple ways that you can overcome your evening eating habit.

    The Health Implications of Eating Late at Night
    Many people eat late at night now and then. Sometimes our daily routines get interrupted due to work, travel, or taking care of the family and late night snacking or meals happen. But eating excessive calories or junk food late at night can lead to a handful of problems:
     
    1. Weight Gain
    After a long day, it may be tempting to resort to snack foods, such as ice cream and potato chips, but these foods are high in calories and low in nutrients. It also can be easy to eat more than the recommended serving size if you’re snacking on cookies or chips straight from the container late at night when satiety is lower. We’ve all been there – you look down and half the bag is gone! Eating these types of foods consistently can lead to an overconsumption of calories and eventually weight gain. 
    Another adverse effect of eating junk food at night is feeling the need to make up for it the next day. However, this practice can contribute to weight gain for multiple reasons. First, limiting your calorie intake the next day to try and reverse excess calorie consumption the night before can lead to a cycle of eating again at night.2 Additionally, because late night snacks and meals tend to not be as nutrient dense, your body can’t always process them as quickly which can lead to indigestion.3
     
    2. Metabolism Issues
    Due to circadian rhythms, the body’s natural internal clock, our bodies are designed to consume more of our calories during the day as this is when our metabolism processes food most efficiently. When you eat well-balanced meals and healthy snacks in the daytime, you are leveraging your body’s natural circadian rhythm and optimizing your metabolism. This schedule helps keep your body functioning efficiently, and it can promote weight loss, energy, appetite control, and wellness.4 Alternatively, when you eat most of your calories at night, you can throw off this balance, which can lead to a variety of issues.
     
    Since your body isn’t primed to process heavy meals or snacks in the evening, by consuming food late at night, you’re not adequately leveraging your metabolism. Conversely, when you restrict your food intake during the day, you may find that you are hungrier at night, which may lead to overeating during evening hours.5 Leveraging your metabolism and eating more calories when your metabolism is burning the most calories based on your circadian rhythm is the science behind Jenny Craig’s Rapid Results program that can result in losing up to 16 pounds in just 4 weeks. †
     
    †First 4 weeks only. Avg. weight loss in study was 11.6 lbs for those who completed the program.
     
    3.  Sleep Issues
    Have you ever noticed that it’s difficult to fall asleep and stay asleep after indulging in a large meal or eating certain foods? There’s a good reason for it. When you eat a big meal, your body must work hard to digest everything. Not only can this cause you to have an upset stomach, but it can also make it more difficult to get a good night’s sleep.6
     
    Other foods that can cause sleep disruption include beverages with caffeine, including chocolate, coffee and, energy drinks, as they may keep you awake with their energy-boosting effects.7 This lack of sleep can leave you feeling groggy the next day, which may inspire you to continue the cycle of caffeine consumption.
     
    4.  Acid Reflux & Heartburn
    Have you ever felt a burning sensation in your throat after eating too much or consuming a meal high in fat? If so, you’re not alone, most people have experienced acid reflux, a condition that occurs when stomach acid rises into the esophagus after eating. A common side effect of acid reflux is heartburn, a burning sensation in your lower or middle chest.
     
    Although it can be uncomfortable, occasional acid reflux symptoms aren’t unusual. However, if you experience these symptoms on an ongoing basis, it may be a sign of a chronic digestive disorder called gastroesophageal reflux disease (GERD) or other esophagus problems that can lead to more serious health issues later in life.8
     
    When you lie down to go to sleep after eating, you are more likely to experience acid reflux and other symptoms associated with GERD.9 When you overeat, or you ingest high-fat, acidic or greasy food at night, your risk of experiencing these symptoms increase even more10 and sleeping while experiencing these symptoms can be difficult.
     
    Ways to Avoid Late-Night Snacking
    Breaking the midnight snacking habit is possible. With these seven tips, you’ll learn that it’s easy and worthwhile to give up that late evening bite. 
     
    #1. Find Out Why
     
    If you find that you’re regularly snacking late in the evening, the first step is figuring out why. Some people end up eating late at night because they restrict their daytime food intake too much, which causes them to feel ravenous when nighttime rolls around. Eating at night may also be due to boredom, emotions, stress, or habit.
     
    Determining if you’re actually hungry is the key to weight loss regardless of when you’re eating. Learn how to tell the difference between hunger and emotions. 
     
    Once you discover the reason for your nighttime snacking, you can take the appropriate action to overcome the problem.
     
    #2. Identify Challenges
    You might find it helpful to figure out what sparks your eating behavior once you determine what’s causing your late-night snacking. This could be a person, place or pattern of events. For example, perhaps your significant other loves a late-night dessert and you often indulge with them, or you enjoy a movie and popcorn at night.  Discovering what is provoking your late-night eating is especially helpful if you find that you’re eating when you are not hungry.
     
    One of the best ways to find out what is causing your nighttime eating is to keep a food and mood journal.11 When you track your exercise and eating habits as well as your feelings you can identify patterns, which can help you take steps to stop eating late at night. If you’re a Jenny Craig member, discussing any trends you may be noticing with your consultant can help you pinpoint your challenges and help you avoid them in the future. Also, by following the Rapid Results menu plan, you can take the guesswork out of when to eat and help optimize your metabolism by leveraging your natural circadian rhythm.
     
    #3. Establish a Routine
    Think that a routine sounds boring? Having set times for eating and sleeping can help you distribute your food intake throughout the day so that you are not as hungry in the evening.
     
    Additionally, a routine can also help you improve your sleep, which is a critical component of weight loss and a healthy lifestyle. Lack of sleep has been linked to higher calorie intake, weight problems and chronic disease.12
     
    By getting into a regular routine of eating and sleeping, you may find that you feel well-rested and less hungry throughout the day and night.
     
    #4. Meal Plan & Prep
    While you’re setting a routine for yourself, you should also consider making meal planning a part of your life. Some people think meal planning sounds daunting, but it’s often easier than you might think.
    Meal planning doesn’t mean that you must create elaborate menus every day. It simply means thinking about what you’re going to eat and selecting healthier options for meals and snacks. When you have a plan, you’re less likely to eat on impulse and make poor choices.13
     
    Another benefit of meal planning is it gives you the ability to spread out when you eat during the day, which can keep you feeling satisfied during the day and prevent you from feeling famished at night. Your body will also thank you because eating at regular intervals can help stabilize blood sugar levels, which can prevent you from feeling tired.14
     
    Wondering what is the right number of times to eat each day? Studies have found that eating more than three times per day results in lower weight and better appetite control.15 In contrast, eating less than three times per day reduces your ability to control your appetite and may encourage binge eating.16 Since it matters when you eat, meal planning and setting a routine can help you make healthier choices. As a Jenny Craig member, the Rapid Results program handles the planning for you, as it not only includes what to eat, but when to eat to optimize weight loss by using your natural circadian rhythm.17
     
    #5. Include Protein at Each Meal
    To feel fuller throughout the day, you’ll want to include protein in your meals and snacks.
     
    Because protein helps manage hunger, it may help you avoid the temptation to munch late at night.18 One study found that regularly eating meals with protein reduced hunger by 60% and curbed the desire of participants to snack at night by 50%.19 Jenny Craig follows expert guidelines by including protein at each meal.
     
    #6. Limit the Junk Food
    If you find that fatty and sugary foods call to you at night, it may be best to remove the temptation from your home. It’s a lot more difficult to eat a lot of junk food if it isn’t readily accessible. If you’re following the Jenny Craig program, you can enjoy a slice of Triple Chocolate Cheesecake or Chocolate Lava Cake knowing it’s perfectly portioned and won’t hinder your weight loss progress.
     
    Otherwise, to fill the void, stock up your refrigerator and pantry with healthy foods that you enjoy eating, such as non-starchy vegetables and fruits (in moderate amounts). By having these healthy snacks convenient, you’ll be less likely to snack on less nutritious foods.
     
    The best part about healthy snacks, such as veggies and fruits, is that they naturally include the nutrients you need to nourish your body and fiber to feel full. Because these foods satiate your appetite, you’re less likely to overindulge in them.
     
    #7. Manage Stress
    Most of us have fallen victim to stress eating at some point. It turns out that stress is one of the most common reasons why people eat when they don’t feel hungry.20 However, it’s never a good idea to use food to deal with stress or other emotions.
     
    If you’re someone who often eats when you’re facing stress or anxiety, try adopting some relaxation techniques. Some examples include meditation, exercise, yoga, deep breathing, massage and spending time with friends and family. We also love these fun activities that help reduce stress. In addition to these relaxation techniques, we encourage you to talk to your Jenny Craig consultant to help you develop a plan to overcome a stressful situation.
     
    By understanding the pitfalls of late-night snacking and following these tips to cut back and stop your evening eating ritual, you’ll likely feel more satisfied and better rested while watching the numbers on the scale drop.
     
    Are you ready to try a program that can help you curb your late-night snacking habit as well as help you lose weight? Contact Jenny Craig for your free appointment.
     
     

     
    Sources:
    [1] https://www.medicalnewstoday.com/articles/317790.php 
    [2] https://www.livescience.com/45990-morning-meals-cut-evening-food-binges.html
    [3] https://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2017-09-12-avoid-eating-just-before-your-bedtime-study-recommends/
    [4] Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 14 June 2016, pp. 1048–1059., doi:10.1016/j.cmet.2016.06.001.
    [5] https://www.huffingtonpost.com.au/2017/05/22/reasons-youre-late-night-snacking-and-how-to-avoid-it_a_22102300/
    [6] https://www.livestrong.com/article/524453-meal-plan-for-people-who-work-late-nights/
    [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/
    [8] https://my.clevelandclinic.org/health/articles/9615-long-term-complications-of-gastroesophageal-reflux-disease-gerd
    [9] https://www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20373223
    [10] https://www.nytimes.com/2014/10/26/opinion/sunday/the-dangers-of-eating-late-at-night.html
    [11] https://www.ncbi.nlm.nih.gov/pubmed/25225489
    [12] https://www.ncbi.nlm.nih.gov/pubmed/26567190
    [13] https://www.ncbi.nlm.nih.gov/pubmed/23331770
    [14] https://www.webmd.com/food-recipes/features/food-to-balance-your-mood#1
    [15] https://www.health.harvard.edu/diet-and-weight-loss/eating-frequency-and-weight-loss
    [16] https://www.ncbi.nlm.nih.gov/pubmed/21123467
    [17] Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 14 June 2016, pp. 1048–1059., doi:10.1016/j.cmet.2016.06.001.
    [18] https://www.ncbi.nlm.nih.gov/pubmed/20339363
    [19] Leidy, H J, et al. “The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety during Weight Loss in Overweight/Obese Men.” Obesity (Silver Spring, Md.)., U.S. National Library of Medicine, Apr. 2011, www.ncbi.nlm.nih.gov/pubmed/20847729.    
    [20] http://www.apa.org/news/press/releases/stress/2013/eating.aspx
     
     

  • Elisa - Jenny Craig
    You’ve reached a weight loss milestone – congrats! Now you may be wondering, how do I keep the weight off that I worked hard to lose? Read on for some helpful weight maintenance tips and inspiration to keep you on track.
     

     
    Whether you’ve hit a weight loss milestone or reached your goal (virtual high-five), it’s time to celebrate! But you may also be thinking about how to maintain your new, healthy lifestyle and how to incorporate the healthy habits that have gotten you to your milestone. Similar to your weight loss journey, weight maintenance requires practicing mindfulness and dedication – read on as we discuss a few tips that our Jenny Craig consultants share with their members on the maintenance program to keep them on track and motivated.
    Know your food
    Though you’ve reached your goal, it’s just as important now to pay attention to what you’re eating and the nutrients in the food you’re consuming. For example, when you grab a bottle of flavored water, two kinds may have the same flavor, but one might be loaded with added sugar, whereas the other uses natural flavoring.

    A helpful habit to adopt is reading the labels of the food you’re purchasing. Check the back of any packaged food, and you’ll find the Daily Values (DV) listed, such as the sodium, added sugar and portion size of an item, based on a 2,000-calorie daily intake.1
     
    Ideally, you’ll want to continue to stock up on non-starchy, fibrous vegetables and lean proteins, while paying attention to sugar, fat and sodium. Most importantly, enjoy your food and keep your plate colorful! Try playing around with new recipes and meals for yourself and your loved ones.
     
    Dining out for a special occasion? Don’t stress. When you’re enjoying a meal out, try to determine how the food is prepared. Opt for grilled or lean cuts of meat over fried or butter-based dishes. Another tip: ask the server to remove the bread basket after you have taken a slice before it gets too tempting. Balance is key to your weight maintenance journey!  
     
    Be aware of portion sizes & go in with a game plan
    Paying attention to not only what you eat, but how much you eat is just as important now as it was when you were losing weight. Remember that restaurants often serve double or triple the recommended portion size, so asking for a to-go container to put half of your meal in is one way you can keep your portions in check. The added bonus is you’ll have lunch already made for the next day!

    Even if you’re preparing food at home or going to a party, go in with a game plan. If the recipe you’re making has four servings, try portioning it out accordingly. If you’re attending a social gathering, ask the host what kind of options to expect and bring a healthy option of your own, like a veggie platter. Having a healthy snack before you attend can help curb your appetite – so you’re not as tempted to go all out on the appetizer selection and potentially overeat.
    Keep active
    While food plays a major factor in weight loss and maintenance, physical activity shouldn’t be overlooked. Getting your heart pumping is a powerful tool for helping to maintain your weight loss as it helps keep your metabolism humming and is a great way to manage stress.

    While 30 minutes of moderate activity a day is the standard for a healthy lifestyle, aiming for 45-60 minutes on most days of the week will help support your weight maintenance goals.
     
    Just like with your food, variety is the spice of life! Mix up your activities between cardio, like walking or bike riding, strength training and restorative activities such as gentle stretching. 
    Manage your stress
    Stress is a common occurrence in our daily lives – however, how you handle it can impact your health and weight maintenance goals. By learning how to think clearly through challenges and stay calm during a stressful situation, you can start to incorporate healthy stress management tools – instead of resorting to unhealthy habits such as mindlessly snacking to cope.
     
    Try this: think about an activity that helps you unwind when you get home from a tiring day. Does a walk clear your mind? Maybe you find reading a book with a cup of tea relaxing. Finding ways to manage stress by focusing on what brings you joy allows you to stay in tune with your mind and body and can help you stay focused on your wellbeing and goals.
    Be positive toward yourself
    Maintenance may be the final destination on your weight loss journey, but just like that journey, there will inevitably be a few bumps in the road. There may be days when you wake up not feeling your best or days when you find yourself being too critical about your body and food choices; but remember, you have the tools to push through those thoughts. You’ve worked hard to achieve your goals and that work has paid off! Embrace your efforts, and find ways to celebrate and reinvigorate your body, mind and spirit when you need a little pep in your step.
     
    Are you looking for ways to maintain your weight loss? Contact Jenny Craig for your free appointment to learn more about our weight loss maintenance program.
     

    Sources:
    [1]  https://www.fda.gov/Food/LabelingNutrition/ucm274593.htm

  • Elisa - Jenny Craig

    New Spring Foods Are Here!

    By Elisa - Jenny Craig, in Jenny Craig News,

    Stop by your local Jenny Craig center or give us a call to try our new Spring menu! With fresh flavors like our new Blueberry and Oats Bar to savory meals like our Grilled Chicken Teriyaki Bowl – you’ll enjoy every bite while achieving the results you want!  
    Scroll through to see each new dish we're introducing this Spring. Leave us a comment below - which food are you most excited to try?
     

  • Elisa - Jenny Craig
    Stress: it’s the looming work deadline, the overdue bill, juggling friends, family and you-time – the list seems endless. So, it may not shock you to learn that stress can have a dramatic impact on your weight. What may come as a surprise though is the fascinating science behind stress-induced weight gain.
     
    We’re exploring what’s really going on inside your brain and body when you’re experiencing stress, along with a few helpful tips to get both your mind and eating habits back on track. 
     

     
    The Stress Hormone: Cortisol
    In order to understand the mechanisms of stress-induced weight gain, one only has to follow the so-called chemical trail—and it all leads back to cortisol. This essential hormone is produced by the adrenal glands and released into the bloodstream at the first sign of perceived danger. As our “fight or flight” hormone, cortisol helps to suppress inflammation, regulate blood pressure, maintain glucose levels and provide your body with the instant energy boost it needs to navigate sudden emergencies.1
     
    This mechanism was incredibly useful for our cave-dwelling ancestors, whose emergencies tended to be life-threatening events like fending off wolves; it continues to aid today’s society in situations of extreme physical duress—like escaping a house fire.
     
    Unfortunately, the complexity of modern life can be a little confusing for our ancient body chemistry. Though today’s stressors are often emotional, they still trigger the same physiological response—one that is now believed to cause weight gain. A British study published in the American journal Obesity found that high cortisol levels associated with chronic stress are also linked to high BMI and obesity.2
    How Cortisol Works
    If cortisol is basically a “punch” in the adrenals, why isn’t it supercharging your metabolism? (Wouldn’t that be nice!) What actually happens when cortisol enters the bloodstream is the opposite: it’s telling your body that resources are scarce, which automatically slows your metabolic rate to survive the period of perceived famine. Cortisol also has the ability to convert itself to glucose, triggering a spike in blood sugar that’s likely to go unused and be stored as fat.3
    A Complex Mixture
    The stress response is a complex mixture of chemical reactions, physiological triggers and emotional responses—and like you, your individual response is 100% unique. For some of us, stress causes mindless eating—which studies back up4—and why reaching for a bag of chips or sugary snack might seem more tempting when you’re frazzled. By contrast, stress might make others accidentally skip a meal; however, this can set you up for eating more later in the day when you realize you’re famished and can result in overeating or late-night snacking.  
     
    What’s worse, the stress cycle can also be a frustrating, vicious circle. Worrying about a stressful event or situation can cause you to lose sleep, which is an essential part of maintaining a healthy weight. When you’re tired, you may be more likely to skip your workout or make emotional food choices at a restaurant or grocery store. And when you’re overtired and overworked, both of which can lead to additional stress, you’re more likely to rely on caffeine to get you through the day. A recent study4 linked insulin spikes and weight gain to excess coffee consumption, which researchers defined as 5–6 cups per day.
    Breaking the Cycle
    So how can you break the stress cycle? As it turns out, there are lots of simple habits that are scientifically proven to help us deactivate stress before it wreaks havoc on our sensitive systems. Here are our top five:
    1. Walk it Off.
    Walking, especially in nature, can put your body in a peaceful, meditative state. Studies have shown aerobic exercise can reduce levels of cortisol and adrenaline.5
    2. Take a Breath.
    Deep breathing exercises can help lower blood pressure and calm the nervous system.6
    3. Turn it Up.
    Playing music you love instantly floods your brain with happiness-inducing neurochemicals7 – so crank up the tunes!  
    4. Tell a Friend.
    Studies suggest8 spending time with close friends actually reduces cortisol production.
    5. Have a Laugh.
    Just anticipating a good laugh spikes endorphins by nearly 30%9...so giggle it up!

    For more information on how Jenny Craig can help you with your weight loss journey and stress coping skills, contact your local neighborhood Jenny Craig center.
     

     
    Sources:
    [1] https://www.hormone.org/hormones-and-health/hormones/cortisol
    [2] https://www.cnn.com/2017/02/23/health/stress-weight-gain-study/index.html
    [3] http://www.todaysdietitian.com/newarchives/111609p38.shtml
    [4] https://pubs.acs.org/doi/abs/10.1021/jf400920x?prevSearch=Kevin%2BCroft&searchHistoryKey=
    [5] https://www.health.harvard.edu/staying-healthy/exercising-to-relax
    [6] http://www.hsj.gr/medicine/stress-management-techniques-evidencebased-procedures-that-reduce-stress-and-promote-health.php?aid=3429
    [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734071/
    [8] http://psycnet.apa.org/record/2011-19550-001
    [9] https://www.eurekalert.org/pub_releases/2006-04/aps-jte033006.php

  • Elisa - Jenny Craig
    If you’re trying to lose weight, you’re likely not a stranger to thinking about what you eat during the day, but are you thinking about when you eat? A common pitfall during weight loss is to start off the day motivated, thinking that a small breakfast and salad for lunch will put you on the right track. The trouble happens when the hunger pangs start mid-afternoon and then the motivation wanes. Succumbing to the hunger, a large dinner and unhealthy snacking in the evening may be the way the day ends, which offsets all of the effort you put into the beginning of the day. Sound familiar?
     
    There may be a solution for this; try eating more, earlier in the day. Read on to discover how frontloading your calories could aid in your weight loss efforts with helpful tips that you can start implementing today. 
     

     
    Research Supports Eating Early
    Research has shown that people have a better chance of losing weight if they eat earlier in the day.1 Why? Because eating earlier can help you feel more satiated in the evening, which can prevent overeating at night. Since your body is primed to burn more calories in the morning than at night, by eating earlier in the day, you’re working with your metabolism and leveraging your natural fat burning abilities.
     
    One study followed 420 overweight and obese individuals over a 20-week period. Some of the individuals were early eaters, which meant that they ate lunch before 3 p.m., and others were late eaters, eating lunch after 3 p.m. The study found that the late eaters lost less weight than the early eaters (17 versus 22 pounds on average).2 Additionally, the evening eaters lost weight more slowly than their earlier counterparts. What made these findings telling? Both groups ate the same number of calories, carbohydrates, fat and protein.
     
    Another study followed 1,400 overweight women with metabolic syndrome (a group of conditions that occur together such as increased blood pressure, excess body fat and abnormal cholesterol levels which increase your risk for heart disease among other diseases3) for 12 weeks. They all followed identical diets, with one fundamental difference. One group had a 700-calorie breakfast and a 200-calorie dinner, while the other had a 200-calorie breakfast and a 700-calorie dinner.
     
    The women who ate more in the morning lost two and a half times more weight than the group who ate most of their calories at night.4 But weight loss wasn’t the only benefit the early eaters experienced: they also lost more inches around their waist, saw a 33% drop in triglyceride levels (which is an indicator of heart disease) and saw a more significant decrease in fasting glucose, insulin and insulin resistance scores – all of which, when are at elevated levels, may contribute to the development of diabetes.5
    The Science of Your Circadian Rhythm
    These studies are a part of a growing body of research that suggests when you eat is as important as what you eat. This relates to the science of your body’s circadian rhythm, or natural internal clock, which is the physical, behavioral and mental changes that occur in response to light and darkness during a 24-hour cycle.6
     
    Due to circadian rhythm, your body experiences variations in hormone, enzyme and glucose levels throughout the day.7
    These changes can affect how you process calories, fat and carbohydrates. Following your circadian rhythm, your body burns more calories in the morning from digesting and absorbing the nutrients in your food than it does later in the day.8
     
    Jenny Craig’s newest program, Rapid Results, leverages your natural circadian rhythm in conjunction with a nutritionally sound meal plan which can lead to accelerated weight loss. Members can lose up to 16 pounds in just 4 weeks. First 4 weeks only. Average weight loss in study was 11.6 lbs. for those who completed the program. Additionally, research demonstrates that there are additional health benefits of following your body’s circadian rhythm and taking a break from digestion (which includes sleep time9-10), such as improvements in immune function and mood, management of appetite and hunger11, preservation of muscle mass12 and potentially decreased risk of dementia.13 Additionally, there is evidence to suggest that the reduction in belly fat that comes from taking a digestion break also decreases the risk for obesity and type 2 diabetes.14
     
    4 Easy Tips for Eating with Your Circadian Rhythm
    Eating in sync with your circadian rhythm can lead to weight loss success, but what’s the best way to do it? Follow these four tips to eat when your metabolism is working most efficiently: 
     
    #1. Don’t Skip Breakfast
    Breakfast is one of the most important meals of the day. For maximum impact, pick a breakfast that is at least 300 calories and includes fiber, carbohydrates and protein.
     
    Need some help with breakfast planning? Try a cup of oatmeal with low-fat milk and a handful of nuts or a two-egg veggie omelet with fruit and a slice of whole-wheat toast on the side.
     
    If you’re following the Rapid Results program, our Egg, Cheese, & Turkey Sausage Burrito is a delicious and easy option.
    #2. Include a Substantial, Balanced Lunch
    Just like breakfast, eating lunch is important to keep you satisfied during the day, so don’t settle for only a small salad. Try filling half of your plate with non-starchy veggies, a fourth with lean protein such as grilled chicken and the remaining fourth with substantial carbs such as rice or legumes.
     
    If you love salads, try adding chicken and including a side such as a broth-based soup. If you’re a sandwich fan, pair one with soup or veggies with hummus. The goal is to create a healthy, filling and well-balanced meal.
     
    If you’re following the Rapid Results program, try our delicious Classic Cheeseburger or Turkey and Wild Rice with a side salad and Jenny Craig dressing.
    #3. Remember Snacks
    Keep your metabolism working with a nutritious snack. Spacing a couple of snacks throughout your day – mid-morning and afternoon – is a great way to keep your metabolism humming. Try to pick a snack that is around 200 calories and contains fiber and protein.
     
    A few examples include an apple with 1 ½ teaspoons of nut butter, a hard-boiled egg, or low-fat or nonfat Greek yogurt with fruit. If you’re on the Jenny Craig program, try the Anytime Bars and Chocolate Dream Shakes.
    #4. Review Your Dinner Choices
    As your metabolism starts winding down from the afternoon into the night, it is important to keep your evening meals light and healthy. A couple ideas are fish and cooked vegetables or a turkey burger with a salad and light dressing. Don’t forget to eat dinner early, if you want to stay aligned with your metabolism!
     
    If you’re following the Rapid Results program, you can enjoy favorites such as Chicken Fettuccine or Loaded Baked Potato with a side salad.
     
    When you keep your meals in sync with your circadian rhythm, you’ll find that your weight loss and health goals may become more attainable. By using these tips, you’ll be working with your metabolism by eating food when your body is burning calories with more efficiency. Try taking the first step by planning your meals and snacks within a 12-hour period to align with your circadian rhythm. You may find additional health benefits beyond just weight loss!
     
    Do you need help on your weight loss journey? Jenny Craig’s award-winning program is based on scientific research and great results. Contact us today for your free appointment.
     

     
    Sources:
    Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 14 June 2016, pp. 1048–1059., doi:10.1016/j.cmet.2016.06.001.
    [1] https://www.cnn.com/2017/05/19/health/weight-loss-circadian-rhythms-drayer/index.html
    [2] https://www.ncbi.nlm.nih.gov/pubmed/23357955
    [3] https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916
    [4] http://onlinelibrary.wiley.com/doi/10.1002/oby.20460/abstract
    [5] https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
    [6] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx
    [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372003/ 
    [8] https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines
    [9] Vyazovskiy, Vladyslav. “Sleep, recovery, and metaregulation: explaining the benefits of sleep.” Nature and Science of Sleep, 17 Dec. 2015, p. 171-184., doi:10.2147/nss.s54036. 
    [10] Cirelli, Chiara, and Giulio Tononi. “Is Sleep Essential?” PLoS Biology, vol. 6, no. 8, 2008, doi:10.1371/journal.pbio.0060216. 
    [11] 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.
    [12] Moro, Tatiana, et al. “Effects of eight weeks of time-Restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-Trained males.” Journal of Translational Medicine, vol. 14, no. 1, 2016, doi:10.1186/s12967-016-1044-0. 
    [13] 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.
    [14] 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.
     

  • Elisa - Jenny Craig
    If you’ve achieved weight loss success with Jenny Craig, we want you to share your story to help inspire others and celebrate your accomplishment – you could even be our next star!
    Enter Jenny Craig’s Success Story Contest for a chance to appear in our National Advertising Campaign & win up to $10,000 in fabulous prizes*, including:
     
    All-expense paid trip to LA Potential appearance in our TV commercial Photoshoot with a celebrity photographer $7,000 Cash † & more Here’s how to enter:
    1. Visit: JennyCraig.com/MyStory
    2. Follow the prompts and enter your basic information
    3. Upload a before and after photo (read our tips below!)
    4. Tell us your Jenny Craig Success Story
    5. Include your program start weight and your current weight
    6. Submit your information for your chance to win!*

    When telling us about your success, consider all the benefits you’ve gained since joining the Jenny Craig family – have you noticed you’ve been sleeping better at night? Do you have more energy than you did before starting the program? We hope you’re feeling amazing inside and out!
    Tips and Tricks for Taking a Before and After Photo
    Ready to show us how far you’ve come? Read these simple tips on how to take a stellar photo to show off your success!
     
    Include a Full Body Shot. Make sure to capture your entire body in the shot – from head to toe! Whether you take the picture in front of a mirror or have a friend snap it – make sure to include an image that shows off all your success! Shoot Vertically. To ensure you capture your full body, we recommend taking your photo vertically on your phone or camera. If you’re photographing yourself, make sure to hold your camera at an angle that doesn’t block your face in the mirror.   Lighting is key! If someone else is taking your photo, try to shoot in natural light either outside or near a window, rather than using a flash. If you’re taking the shot in front of a mirror, make sure you have adequate lighting so the image isn’t too dark. Attire: Wear clothes that show off your results! Avoid wearing baggy clothing. Take a Few Different Shots. Don’t be afraid to take a few different shots to ensure you get the best one that shows off your weight loss. Remember, pictures can always be deleted afterwards, but it’s great to have options from different angles. Keep it simple. You’re the star of this photo – by keeping the background simple, your results will shine through!   Ready to become our next star?
          

     
    Disclaimer
    *No purchase necessary. Void where prohibited. Contest open to legal residents of the US, Canada (excluding Quebec) age 21+. Essay and photo submission required to win. 8 Grand Prize Winners receive $7,000 cash + Jenny Craig food + gift pack + photo shoot and travel (ERV of $10,000). Entries accepted 4/16/2018-6/1/2018. Sponsored by JC USA. Contest is subject to official rules, visithttp://bit.ly/SuccessStoryContestRules
     

  • Elisa - Jenny Craig

    Alcohol: How It Hinders Weight Loss

    By Elisa - Jenny Craig, in Eat Well,

    While what you eat directly impacts your weight loss progress–what’s in your glass matters too. Is alcohol hindering your weight loss goals?

     
    Happy hours with co-workers, wine with dinner, and a beer (or two) with friends on the weekend can be a common occurrence - but how are those drinks affecting your weight loss goals? The glass is half-empty on this one: alcohol consumption can considerably slow down weight loss. From derailing your healthy eating habits to potentially harming your vital organs, here are five reasons why you should put the glass down:
    Poor Food Choices
    Alcohol not only loosens inhibitions, but it can also impact your judgment when it comes to your food choices. If you’ve had a few drinks, you may be more easily tempted to eat salty and sugary foods, and you might even feel hungrier than if you hadn’t sipped a cocktail.1
    Empty Calories
    Just like soda and juice, a glass of alcohol is chalk full of empty calories, which aren’t helpful if you’re trying to lose weight. From sugar-laden margaritas to high-carb beers, these beverages contain little to no beneficial nutrients. Additionally, alcohol has almost twice as many calories per gram as healthy proteins and carbs, without the satiety.2 On average, a 5oz glass of wine or a bottle of beer contains around 150 calories,3 which means two glasses of wine every day is almost enough to gain one pound a week. By replacing your nightly drink with a no-calorie, flavored sparkling water, it may help your weight loss efforts.
    Wasted Energy
    When your body is burning alcohol, it’s not burning fat.4 As you imbibe, your body sees alcohol as energy before anything else that is nutritious, therefore postponing its metabolic process to burn fat. Skipping happy hour will help realign your metabolic processes and allow your body to go back to expending energy from your food intake.
    Impairing Your Body
    Not only can booze hinder your weight loss journey, but it can also hurt your heart, kidneys, immune system, skin, and brain. Alcohol can even irritate the lining of your stomach, interfering with the way food is digested, impacting healthy metabolic processes. But drinking is most destructive to your liver and can cause permanent damage to it over time, especially when binge drinking. The liver filters out toxins and processes the majority of the alcohol as energy, while the rest is expelled through urine, sweat, and breathing.5 Consuming more alcohol than your liver can process can lead to serious consequences, including alcoholic fatty liver disease, alcoholic hepatitis, and alcoholic cirrhosis.6
    Disturbed Sleep
    It may be tempting to unwind after a long day with a glass of wine on the couch. However, one drink can easily turn into more which can lead to an unrestful night. Consuming alcohol has been shown to disrupt as well as impact your quality of sleep.7
    Instead of grabbing that glass of wine at the end of the day, try meditating, reading a book, or taking a walk to relax - you may find yourself getting a better night’s rest.
    Simple Swaps
    Try one of these simple swaps to save yourself some calories. You may even find yourself feeling more refreshed and energized!
     
    Flavored Water – add cucumber, lemon or lime to water or seltzer water for a tasty twist. Iced Tea – add lemon to unsweetened, iced tea for a refreshing beverage at any time of the day. Try herbal variations such as passion tea for a different flavor. Kombucha – this bubbly, sparkling drink is made with fermented tea and may aid in digestion among other possible health benefits.  
    Skipping the cocktails and opting for an alternative healthy beverage can help you stay on track with your weight loss goals, and your liver will thank you!
     
    Are you ready to commit to a healthier lifestyle by losing weight? Contact Jenny Craig for your free appointment! 
     
     

     
    Sources:
    [1] https://www.rd.com/health/wellness/alcohol-hunger-and-appetite/
    [2] https://www.cnn.com/2013/04/03/health/wine-waistline/index.html 
    [3] https://www.rethinkingdrinking.niaaa.nih.gov/tools/Calculators/calorie-calculator.aspx 
    [4] http://www.health.com/health/article/0,,20670897,00.html 
    [5] https://www.bodybuilding.com/content/5-ways-alcohol-hinders-fat-loss.html 
    [6] https://pubs.niaaa.nih.gov/publications/arcr352/155-173.htm 
    [7] https://www.medicalnewstoday.com/articles/286827.php 
    [8] https://www.medicalnewstoday.com/articles/319630.php 
     

  •