The benefits of getting moving are undeniable. Increasing your activity level can aid your heart-health and overall well-being. However, you don’t necessarily have to go for a rigorous walk or break a sweat at a fitness class. In fact, you may be surprised at all the simple opportunities there are in everyday life to get moving. It can be something unassuming, such as dancing in the kitchen or even working in your garden. Check out these six activities that don’t even feel like work.
Sitting all day at work can be detrimental to your health, raising your risk for heart disease and weight gain, so take the time to stand up, shake out your legs and renew your focus with your work. Ask your employer to provide a sit-stand desk, or schedule walking meetings with colleagues to get moving and some fresh air. Ask a colleague to take a walk around the building with you if your meeting together doesn’t require anything more high-tech than a conversation.
Play in the water
Splashing in the waves at the beach or swimming a few laps at the pool is always a nice leisurely way to have some fun in the sun. However, swimming is a low-impact exercise and the perfect activity for all physical levels because of its gentle resistance and overall benefit in improving endurance. Even if you are not the strongest swimmer, grab a kickboard and get in some laps trying out different kicks.
Go to the park with your kids
If your kids have been logging too many hours on smartphones and tablets, you can feel good knowing that getting them moving outside is good for their health, too. Head over to the park and play fun games, such as ‘pirates’ on the play equipment, ‘Simon Says’ or kick around a soccer ball. All these activities can be a positive bonding experience and get in some serious movement.
Be a dancing machine
Crank up the tunes and get your groove on–it’s time to dance! Whether you’re at a special event that calls for getting on the dance floor or doing the two-step around your kitchen, dancing is one activity that certainly does not feel like work. It’s a cardio exercise that works your core while strengthening and toning muscles.
Go to a theme park
Going to your nearest fair or theme park is an easy way to rack up your daily steps and have fun with your family and friends. By walking around all day, you’ll boost your calorie burn, work those leg muscles and even get to enjoy your favorite attractions.
Grow your food
From tomatoes to zucchini, the vegetables and fruit you’ll reap from a garden you tend will provide healthy, nutritious food to positively supplement your meal plan. Plus, did you know gardening is also an activity that can burn additional calories? Just getting your hands dirty with a little weeding or shrub trimming can help burn around 180 calories in 30 minutes.
Long weekends are a real treat, especially when you can get together with friends and families. Some weekends, like Labor Day, are typically celebrated with barbecued and grilled items paired with cool salads. Here are a few strategies for how you can stay on track for the long 3-day weekend:
Eat your greens/bring a veggie tray.
Since you have plenty of Fresh & Free Additions to choose from, have at them! Bring a crudité platter of carrots, tomatoes, broccoli, celery, peppers or other vegetables that provide a crunchy bite. If you’re looking to enjoy something from the grill, create a kabob of zucchini, onions and pepper, or bring some Portobello mushrooms to create a juicy “veggie burger” that you can wrap in lettuce. Watch out for sauces and marinades often used on the grill which can be high in sugar.
Remember that fiber equals fuller.
Eating fibrous meals and snacks allows you to feel fuller longer. Eat a fibrous breakfast before you go out for the day— you can add a dollop of salsa to your Breakfast Omelet or heat up a bowl of Apple Cinnamon Oatmeal. When you’re at a barbeque, vegetables, such as broccoli and snap pea, and fruits, like blackberries and raspberries, are high sources of fiber. However, all fruit and vegetables contain fiber, so you can’t go wrong.
Let fruit guide your sweet tooth.
When it’s time for dessert, delight in some strawberries, watermelon, cantaloupe, honeydew or pineapple—just make sure to watch your portion size. Check out your Getting Started Guide for helpful tips.
Get enough sleep.
It’s important to make sure that you also allow your body to recover and recharge so that you can actually enjoy all the activities you planned over the long weekend, so aim for 7-9 hours of sleep per night. Not only will you feel well rested, but you’ll be clearer headed, too, which is important to continue making rational versus impulse decisions.
Get some extra movement into your day.
Whether you’re getting dressed, tidying up, or preparing a side dish to bring to a barbeque, you can get some extra steps into your day by taking 10 minutes to crank up the music and have a dance party in your home! <br>
Use the PRP technique.
This stands for Polite, Reason, Polite, and allows you to remain in charge of your choices. You can politely acknowledge the food (“Thanks, that looks great!”) then state your reason for refusing it (“I’m already full from these delicious vegetables!”) then politely get out of the offer (“Maybe next time!”). <br>
Let your friends and family know about your goals.
That way, they can be supportive of your ongoing efforts and choices, too. <br>
Talk to your weight loss expert.
Image by Rachel Teodoro
Your Jenny Craig weight loss expert can help you create countless strategies for your weekend activities. The best way to success is to rehearse your anticipated scenario to make a plan (and maybe even a back-up plan!) to stay focused on your weight loss goals while still enjoying your time surrounded by family and friends. Feel free to schedule an appointment at any of our local neighborhood Jenny Craig centers to meet face-to-face or feel free to reach out to a weight loss expert via Jenny Craig Anywhere.
Being prepared for your day allows you to fall into the rest and relaxation long holiday weekends provide. Enjoy your time with friends and family, and we wish you happy, healthy eating!
Obesity is an increasing problem for men of all ages in America. According to a recent study, it is estimated that nearly one-third of adult males are overweight. Men tend to gain weight around their midsections, and are also at greater risk than women for developing heart conditions. Too much fat — especially around the waist — increases the risk for high blood pressure, high blood cholesterol, diabetes, heart attack, heart disease and stroke. If you're an overweight male, the good news is that it's never too late to start losing weight to positively impact your health.
How Weight Loss Improves Male Health
Heart disease is the leading cause of death in men and being overweight places you at increased risk. Obesity, caused by taking in more calories than are used up in physical activity and activities of daily life, can cause blood cholesterol and triglyceride levels to rise, raising the risk of heart disease. Weight loss is about more than just looking great, it's about your health and wellness too.
Type 2 diabetes is the most common type of diabetes, affecting 90-95% of those who have the disease. Millions of Americans have been diagnosed with diabetes, and many may have insulin resistance, but not know it. A person's weight is a key factor in the development of type 2 diabetes; almost 90% of people with type 2 diabetes are overweight.
Losing weight can help to improve diabetes management and heart health by lowering blood sugar levels, cholesterol, and blood pressure. The resulting improvements in blood sugar levels may also help to prevent diabetes. A recent clinical trial showed how losing 5-10% of body weight helped improve blood glucose and lower blood pressure levels in those with type 2 diabetes. What does this mean? Even small changes to your lifestyle can help prevent these diseases.
Lifestyle changes may also improve your love life. Obesity can impede blood flow to the organs, and this can contribute to erectile dysfunction (ED). It is estimated that four out of five men with ED are overweight or obese — and the more excess body fat you have, the greater the risk. ED can be a side effect of the medications prescribed for a heart condition such as diuretics or antihypertensives. Recent research showed that healthy weight loss in obese men with ED resulted in significant improvements in sexual function. In other words, losing weight can result in better health for you and for your relationships.
How Do You Know if You're Overweight?
The easiest way to know if you're at risk of weight-related problems is to measure your Body Mass Index (BMI). This is a measure of your weight in relation to your height. According to the Centers for Disease Control and Prevention, adults with a BMI between 25 and 29.9 are considered overweight, while adults with a BMI of 30 or above are considered obese.
Calculating your BMI is quick and easy. Use our free BMI calculator to find out.
Weight Loss For Men
If you have a spare tire, don't despair. With patience and a plan you can manage weight loss and reap the health benefits. Whether you're trying to reduce your waistline or decrease the fat from another area, the basics of healthy weight loss remain the same:
Follow a nutritious, reduced-calorie menu to allow for 1-2 pounds of weight loss per week. Focus on fruits, vegetables, whole grains, and lean protein. It is also important to limit your saturated fat intake as well as high-fat dairy products. Use this guide on a healthy diet for men to help reach your weight loss goals.
In conjunction with eating healthy, it is crucial to focus on portion control. When you are eating at home keep your portion size small. If you go out to eat sharing a meal or only eating half is a great way to stay on track with your diet.
Aim for 30 minutes of exercise or activity on most days of the week, either in one block of time or in 10-minute spurts. Engage in moderate and vigorous aerobic activity each week as well as incorporating strength training or weight training into your routine.
Receive the diet support that works best for you, either from friends and family, through weekly meetings with your consultant or online.
As you can see, there are many benefits of weight loss for men. If you don’t know where to start, a diet change is a good place to begin. A healthy diet for men includes eating a variety of healthy foods including fruit, vegetables, and protein. By making little changes to your routine it may help you shed those extra pounds and start you on a journey towards health.
Feeling unsure about what's actually 'healthy' foods when shopping at the grocery store? The Nutrition Facts Label on the back of a package can help you make those healthier food choices. The nutrition label is your guide to identifying nutrients that are good for you like fiber and calcium, as well as those you might want to limit or avoid like saturated fat, sodium and added sugars. It's important to know how to read food labels to make healthy and smart food decisions.
Here are some quick tips for how to understand and read food labels:
1. Watch the Serving Size
Found at the top of the nutrition label, this will help identify your size of a serving and total number of servings per container. Packages usually contain more than one serving, which requires you to multiply all of the values listed to get an accurate amount of calories, sugar, fat, sodium, etc. per package.
If the portion size on the label doesn’t match the serving size you're used to, divide it into the "right size" portion to fit your needs.
2. Know Your % Daily Values (DVs)
Scan the nutrition label for the % DV. This is the recommended amount for a nutrient, based on a 2000 calorie diet.
Your personal DV may be lower depending on your menu calorie level.
A food that has 5% or less of the DV is considered to be low in that nutrient.
A food that has 20% or more of the DV is considered to be high in that nutrient.
3. Choose Foods with Key Nutrients
Look for foods that have at least 20% of the DV for vitamins D, calcium and iron.
Pick foods that are rich in dietary fiber: A good source has 3 grams and an excellent source has 5 grams of dietary fiber per serving.
<br>4. Look for Added Fat/Saturated Fat, Sugars and Sodium
Refer to the nutrition facts label to see if a food product contains added fat or sugar. That's important because these can be "hidden" calories.
Choose foods that are low in added fat, especially saturated fat.
Look at the grams of total fat in 1 serving.
Choose foods that are <10% of the DV for saturated fat and have zero trans-fat as these both raise blood cholesterol.
Choose foods that include unsaturated fat as these support healthy cholesterol and triglyceride levels.
<br>5. Select foods that are low in added sugar.
Added sugars include these ingredients: brown sugar, confectioner's sugar, powdered sugar, turbinado, cane sugar, invert, sucrose, polydextrose, fructose, maltose, dextrose, syrup (corn, maple and agave), honey, molasses and agave nectar. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
Use these tips to limit added sugar:
Cut back on package foods that are high in sugar and sodium
Skip sugary drinks
Cut out candy
Choose heart-healthy foods
In addition, you can use sugar substitutes to reduce your sugar intake.
<br>6. Check the Ingredient List
Foods that contain more than one ingredient must list those ingredients on the nutrition label. The list of ingredients is in descending order by weight, with the largest amounts listed first. If you are trying to cut back on high fructose corn syrup, you will be able to easily determine which food item contains a large amount of high fructose corn syrup right away by looking at the listed ingredients.
Use these 6 tips to help you better understand food labels and put you in control of your health. Knowing how to read nutrition labels will also help you to make smart decisions while grocery shopping to ensure the healthy foods you’re buying are in fact healthy and support your weight loss goals.
Choose Your Foods: Food Lists for Weight Management, American Diabetes Association and Academy of Nutrition and Dietetics, 2014, Academy of Nutrition and Dietetics, American Diabetes Association, Inc®. <br>http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
You’ve heard the saying that breakfast is the most important meal of the day. While of course you may have a preference for other meals (including snack time and dessert!), breakfast sets the tone for the rest of your day food-wise.
Your body goes the longest without food between dinner/dessert and breakfast, so when you wake up, you need to fuel your body with breakfast food that will provide energy to function. If you think coffee and a donut is the best breakfast because of its caffeine and sugar boost, realize that the rush is short-lived.
Start the day off right by eating a complete, balanced breakfast, whether it’s a bowl of your favorite cereal with low fat milk or a light breakfast sandwich. You’ll refuel your body with energy to keep you going throughout the day, kickstart your metabolism, and feel more focused and sharp each morning.
Why Eat Breakfast?
Still not convinced of the importance of eating breakfast? Here are four of the best benefits of breakfast.
#1. Boost brain power
It’s not just a cup of coffee you need to wake up. A complete and well-balanced breakfast that includes whole grains and fresh fruit will get your brain going and keep you from feeling sluggish mid-morning. To feel more focused during those work meetings, a mini loaf that is loaded with fresh blueberries and contains whole grains will do just the trick.
#2. Get a daily dose of vitamins and minerals
If you skip breakfast, lunch and dinner may not be enough to provide your daily value of the right nutrients including vitamins and minerals. A balanced breakfast can help fill in any nutritional gaps. Need more iron in your diet? Cranberries and almonds are a great way to receive a portion of your daily value of iron.
#3. Fuel your morning plans
Before the chaos of the day begins, breakfast is a great time to destress, read the paper, and fill your body with energy. If you’re planning on hitting the gym or going for a run in the morning, make sure you eat a light breakfast first to fuel your workout. If you just need to get to the office, you’ll want to make sure your body has plenty of energy to avoid any mid-morning slump, so take time to enjoy a complete protein-rich breakfast.
Not enough time to sit down at the kitchen table for a bowl of cereal or French toast? Even if you’re on-the-go and in a rush, you can plan to eat quick, healthy, nutritious breakfast options, such as a handful of almonds or a protein shake, during your commute.
#4. Help your healthy weight loss journey
Last, but certainly not least, another health benefit of eating breakfast is the connection between breakfast and weight loss. There is lots of evidence that shows that eating breakfast regularly (every day) is an important piece of losing weight. One study found that women who ate breakfast consistently were more likely to eat fewer calories overall during the day. Another study showed that 78% of people who have maintained a 30-pound weight loss for at least a year ate breakfast every day.
Eating a good breakfast not only jump-starts your metabolism, but also keeps you from engaging in starvation eating later on in the day. If you skip your morning meal, you’re more likely to make unwise food choices and eat more later in the day. You can curb your hunger, skip reaching for fatty and sugary snacks, and jumpstart your metabolism by beginning good habits in the morning with a nutritious meal that is high in fiber and protein. The next time you think about skipping breakfast, remember how a consistent morning meal can help keep the weight gain at bay.
As you can see, breakfast is not only a delicious meal to start your morning with, but it has many health benefits. A few ideas of healthy breakfast foods to get you started include steel-cut oats, low-fat yogurt, eggs, and peanut butter. Make it a priority to take the time to eat breakfast each morning to fuel your day and continue on the path of health.
There are many important factors to consider when going through a weight loss journey. One place to start is changing your eating habits. Thankfully, many of the modifications are easy to implement, and you’ll soon be able to adopt them into your regular life. We’ve come up with 9 ways to help you change your eating habits and get you on the path to success. Keep reading and start your journey towards health today!
#1. Weekly Planning & Meal Prep
Create a meal plan for the entire week and don’t veer from that plan. You’ll love the freedom and extra time you’ll get back every day instead of trying to figure out what to make for dinner and needing to go to the store for that one ingredient you’re missing. If you’re on a weight loss program like Jenny Craig, we do all the planning for you. If you’re not on a weight loss plan and just want to be healthier, sit down and plan out each meal for an entire week.
Look for recipes, write down ingredients, and don’t stray from the plan when you get to the grocery store. Don’t know where to start? The internet is home to millions of recipes and meal planning ideas. There are numerous health and fitness food bloggers out there that have already done the hard work for you. They post blogs with different healthy food planning ideas, ingredient lists and recipes.
You can also find yummy recipes in cookbooks at home, in most health and wellness magazines, or on Pinterest. Start by sitting down and researching what recipes you want to make. Find recipes with similar ingredients so you don’t have to buy too much. Write down which meals are for which days and the ingredients to make a shopping list.
When you hit the grocery to purchase any necessary ingredients, make sure to stick to your list. Then you can either portion out your ingredients and make one meal at a time or cook all of your meals at once and put them in a plastic container so they are ready to grab and go! And remember, try not to go grocery shopping when you are hungry, as the temptations to buy unhealthy foods will be stronger when your tummy is rumbling.
#2. Breakfast Is Key
We’ve all heard that breakfast is the most important meal of the day – and it’s true! Studies have shown that eating breakfast is beneficial to your mind and body and can help your weight loss goals. In addition, the studies found...Breakfast immediately raises your energy levels and kick starts your metabolism. It can also help increase your cognitive levels for higher brain functionality throughout the day. Eating a healthy meal in the morning can help set you on the right track for food consumption the rest of the day. If you skip breakfast in the morning, you may find yourself making up the calories later in the day and not necessarily in the healthiest way.1
Some examples of healthy breakfast foods include egg frittatas or scrambles with egg whites and your favorite vegetables. Or try, smoothies with some fruits and green vegetables! You can even add protein powder or chia seeds for extra nutrients.
#3. Portion Control
Taking control of your food portions is an important step in your weight loss journey. Limiting the amount of food you ingest can help you maintain your weight loss goals. Portion control is simple, eat when you’re hungry, stop before you feel full. There are other several helpful tricks to help you with portion control:
Use a smaller plate for meals so you cannot put as much food on it.
Use actual measuring cups or weigh your food on a food scale when building your plate. Drink a glass of water 30 minutes before eating to help with digestion and to consume fewer calories.2
Use this visual portion size guide to make sure you’re not accidentally overeating recommended serving sizes.
Still hungry after your meal? Nutritionists recommend waiting 20 minutes before refilling your plate to determine if you are actually hungry or not.
#4. Smart Snacking
Healthy snacking throughout the day is important to help keep your metabolism up so you burn more calories all day long. Snacking not only keeps your blood sugar stable so your energy levels remain high, but healthy snacks also supply essential nutrients to your body. In addition, snacking throughout the day has also proved to prevent you from overeating during mealtimes.3 To receive the benefits of snacking, it is recommended to have a healthy snack 2-3 times a day.
Here are a couple of ideas for some healthy snacks:
Snap peas and hummus
Nonfat Plain Greek yogurt
Low-fat cottage cheese
#5. Eat Your Vegetables
Focus on including vegetables in your diet. Vegetables supply many essential nutrients for your body and are important foods to help protect against diseases.4 You can eat them as a snack, as a main part of your meal, or even use them to replace some of your unhealthy habits.
A great way to work in more veggies is to supplement carbs or you can choose to forgo the carbs altogether for some meals and use vegetable alternatives. Lettuce wrap your burgers and sandwiches that require a bun. Substitute your pasta with spaghetti squash or spiralized zucchinis into noodles.
Trade in your rice for diced cauliflower or make your pizza crust using chopped up cauliflower. Making a couple of switches from your food habits to their veggie alternatives is a great way to weed out unhealthy calories for healthy ones.
#6. Re-think How You Prepare Your Food
In some cases, what you’re eating may not be the culprit. It can be the ingredients that are used to prepare it. There are numerous alternatives out there that can help replace the unhealthier ingredients with healthier ones. Use heart-healthy olive oil in place of butter for your sautéing needs, and make sure to use only a few teaspoons. In many cases you can even use nonstick cooking spray. Learn more about the differences between cooking sprays, sticks, and spreads.
The idea is to use just enough to cook your food rather than pouring it on for extra flavor. Try substituting sugar with honey, or even dates! You can even replace some of your dairy intake with almond or coconut milk. Changing how you cook your food is an easy step towards a healthier lifestyle. Avoiding deep-fried foods is a good first step. Baking, grilling, roasting, broiling and steaming are other great ways to cook healthy meals. With the right cooking techniques, foods can be delicious and satisfying which will allow you to stay on track.
#7. Enhance Flavors & Try New Spices
If you are like most people, you may be consuming too much salt. Consuming excess salt can cause your body to retain water, which could add excess “water weight” onto your physique. Instead of using salt to season your dishes, try other spices like garlic, onion powder, crushed red pepper flakes, paprika, nutmeg and cumin. Herbs like dill, rosemary, basil, tarragon and oregano can also add a flavorful punch to your dishes without all the unnecessary salt. Make sure to check the sodium content in prepackaged spice mixes before you buy them too, as they can contain more salt than you realize.
#8. Stick to Your Grocery List
If you have every intention of improving your diet, it’s important to make a grocery list and stick to it. When you’re wandering the aisles of the grocery store, you may be tempted to buy something you shouldn’t, and having a list in your hand can help relieve the temptation. It will act as a reminder of what you’re trying to accomplish and help you keep your healthy eating goals in sight. Also, stick to the outside of the grocery store.
Meal planning and prepping will also ensure you do not stray from your list. After you plan your meals for the week and have your shopping list ready to go, head to the store with your yummy recipes in mind. Another way to stick to your list is to avoid grocery shopping when you’re hungry. With your stomach growling, you may be tempted to add the box of cookies you’re passing to your cart because your cravings and hunger are taking over. If you notice you are hungry before heading to the grocery store, eat a quick snack to help you and your stomach stick to your list.
#9. Find New Ways to Manage Stress
Many people turn to food for comfort, which can make it easy to pack on the pounds when life is stressful. If this sounds like something you do, it’s time to find a new way to manage your feelings. Stress eating is common for many and can sabotage your weight-loss efforts. It can cause people to let their ‘healthy guard’ down, make poor or unplanned food choices, and even eat when they are not hungry.
Instead of poking around the pantry, try more effective and fun stress-relieving methods like going for a walk, talking to a friend or family member, taking a bubble bath, participating in a yoga class, or trying deep breathing exercises. You’ll be able to clear your head without derailing all the great progress you’ve made toward a leaner, healthier you.
It’s never too early—or too late—to change your eating habits. Using the right cooking techniques, sticking to your grocery list and managing stress are just a few of the changes you can make today to help you keep on track with your weight loss goals. Finding the right eating habits for you will lead you to live a happy and healthy lifestyle.
What does the present have to do with stress? Often, stress centers on events that happened yesterday or what might happen tomorrow. It may be regret over what we said or did in the past or fear over a possible future outcome. It is rarely about what is happening today.
Just by tuning into the rhythm of your breath, you can get help to reduce the tension in a stressful situation. When you’re relaxed, your breathing is slow and deep. When you’re anxious or excited, your breathing tends to be more rapid and shallow. By simply slowing down the rate or your breathing and focusing on its rhythm, you can begin to restore calm and clarity. You might even consider counting out 10 full breaths: Breathing in, say “one,” then slowly breath out. Then breathe in again, saying “two,” then slowly breathing out again – and so on, up to ten. Notice how your energy changes.
Here is a short technique for building mind-body balance:
1. You can sit comfortably with your back straight, lie down with your hands by your sides or even lie in a downward dog position. Close your eyes; allow your body to become still and calm.
2. Begin to focus on your breathing, and take several full, deep breaths. Let your breath find its own natural rhythm. Don’t try to control it; just observe it.
3. Bring your attention to the feeling of your breath as it comes into your nose, down your throat, into your belly, then back out again. Feel your belly rise as you inhale and fall as you exhale. Feel the cool air entering your nostrils and the warm air flowing out. With each exhale settle in a little more.
4. You may find that your attention drifts away from your breathing, and you think of other things. Watch these thoughts float by, like bubbles. Then, gently bring your attention back to your breathing.
5. Continue paying attention to your breath. If your attention drifts to an emotion, observe and accept it. See yourself riding it, like a surfer on a wave, and then gently bring your attention back to your breathing. This is practice for learning how to observe your emotions without reacting to them.
6. Try not to judge the thoughts and emotions as they pass through your mind. Gently return to the rise and fall of your breathing for several minutes. Imagine each inhale brings peace and each exhale releases tension.
7. As you finish, congratulate yourself for bringing yourself back into mind-body balance.
Research continues to demonstrate the benefits of mindfulness as beneficial to the management of pain, anxiety and stress. For weight management, the practice of being mindful creates a mental gap or “choice point,” that gives us the clarity to make lifestyle decisions in a more conscious way.
With all of the information about weight loss on the internet and in your social circle, it can be easy to fall into the trap of certain food myths about weight loss. The Centers for Disease Control and Prevention tackled this confusion head-on and dispelled a lot of rumors that may help you with your diet plan moving forward.
Here are seven common food myths:
Myth #1: I shouldn't eat any fat.
Fact: Not all fats are created equal! Choose foods that contain healthy fats (monounsaturated and polyunsaturated) such as nuts, seeds, avocados and olive or canola oil, just make sure to exercise portion control.
Myth #2: Cutting out starches is the best way to lose weight.
Fact: Low-carb diets aren't for everyone. There are many foods high in starch such as whole grain cereals, beans and fruits that are actually low in fat and calories while supplying you with the energy you need to exercise.
Myth #3: Going vegetarian will help me lose weight.
Fact: Vegetarians can make bad food choices too. If you decide to take on a vegetarian diet, it is important to realize that this isn't a cure-all for weight loss. On average, vegetarians do eat fewer calories than those who eat meat, but they can also eat high-fat and high-calorie foods (macaroni and cheese anyone?) just like the rest of us.
Myth #4: Skipping meals is a good way to drop pounds.
Fact: People who skip meals tend to binge eat later. It may seem like a good idea to skip breakfast to cut back on calories, but studies have shown that people who eat fewer times during the day tend to become overweight. Eating four to six small meals per day lessen cravings and likeliness to overeat during lunch or dinner.
Myth #5: Drinking More Water Helps You Lose Weight
Fact: While it is important to drink water to stay healthy, simply adding more water to your diet and not changing anything else will not result in weight loss.1 However, if you are swapping sugary/high-calorie drinks out for water then it may contribute to your weight loss. Water can also be a great way to help slow down your eating by keeping you full and satisfied. Eating healthy, cutting calories and moving your body are all important factors in weight loss.
Myth #6: Organic Foods Are Always Best
Fact: Organic simply refers to the way that a particular food is processed, grown and handled. To be considered organic, fresh produce needs to be grown without synthetic pesticides, non-natural fertilizers and other genetically modified organisms. But, did you know that most organic farmers still use pesticides made from natural ingredients? These ‘natural pesticides’ can still be harmful to your health. So while some organic foods are healthy to consume, others may not be considered healthier than their non-organic alternatives.2
Myth 7: Sea Salt is Better Than Table Salt
Fact: Sea salt may seem like a great alternative to table salt because it is considered unrefined and does not contain additives, but in reality it has the same amount of sodium chloride (which many worry causes strokes and heart attacks) as regular salt. Even though table salt is more refined, it is the only salt that contains sufficient amounts of iodine, which is an essential nutrient for good health.3 Next time, instead of substituting sea salt for table salt, try reducing your total salt intake. As a general rule of thumb, you should be consuming less than 2,300 milligrams of sodium per day.
When you begin your balanced diet plan, make sure to separate fact from fiction— diet, exercise and keeping track of your calories are great ways to keep your energy up and weight down!
Sources: <br>1http://www.webmd.com/diet/ss/slideshow-diet-myths <br>2http://www.webmd.com/food-recipes/ss/slideshow-to-buy-or-not-to-buy-organic <br>3https://health.clevelandclinic.org/2016/11/do-sea-salt-kosher-salt-and-pink-salt-beat-table-salt/
It’s back to school season! This year, not only have you committed to eating better, but you’re also trying to implement healthier eating habits for the family as well. Send your kids to school with a delicious and nutrition-packed lunch that will give them the energy to keep learning all day at school. Expand from the familiar PB&J with these fresh ideas for packing healthier lunches for your kids.
Wrap and Roll It
Deconstruct the typical turkey and Swiss sandwich by cutting turkey and cheese into squares than can be paired up with a zip bag of whole grain crackers. On another day, make it a wrap: Spread a whole grain tortilla with mustard or mayonnaise, layer on turkey, ham or tuna salad, fold over each side and roll up like a burrito.
Give Pasta Salad a Punch
If you have macaroni and cheese lovers in your house, surprise them with a cold, healthy version by mixing up a batch of pasta salad that includes a spoon or two of peas, broccolini or other veggies. Add in a little protein with cubed cheese, diced turkey or chopped hard boiled eggs. This easy, make-ahead lunch is best packed in an insulated thermos to keep it fresh and cold.
Make it colorful
If everything in your child’s lunchbox is one color (white and bland), it probably doesn’t look very appetizing. Build in some bright fruits such as green apples, purple grapes, red cherries or mandarin oranges. You can also pack vibrant vegetables, such as sliced green cucumbers/celery, orange pepper slices, spiralized yellow squash and purple baby carrots to provide an array of healthy vitamins and minerals. Which brings us to our next tip…
If your kid is picky about eating vegetables, give them something healthy to dip it in, such as hummus, guacamole or a savory Greek yogurt. You can even pack some peanut butter or raisins to complement celery sticks or apple slices. You’ll find small containers in the food storage aisle at the supermarket that are just right for holding the perfect amount of dip. Just be sure to include a cold pack to make sure everything stays nice and cool.
Let the kids make their own lunch the night below – dole out individual whole wheat pizza crust along with healthy toppings like marinara sauce, low fat shredded mozzarella, olives, grape tomatoes, mushrooms. After a quick run under the broiler, wrap in foil and refrigerate.
Break Out Some New Bread
Nothing wrong with PB and J – but the combo gets a new life when nestled in a pita, spread onto naan, or schmeared onto a bagel. And don’t be afraid to experiment with a mix of almond or cashew butter, fruit spread, mashed banana or diced peaches. Or, for a different sandwich, try a filling of smashed avocado, sprouts, sunflower seeds and a squeeze of lemon.
Bonus: Use some fun cookie cutter shapes on the sandwich to give your kids a smile when they open their lunchbox.
Bag the Snacks
Trade the usual fried potato/tortilla chips for baked potato or vegetable chips, rice crackers or even fresh popcorn.
Add Something Sweet
Fresh whole fruit, or juice-packed single serve fruit cups make for healthy, portable desserts. For a boost of calcium, freeze individual yogurt/pudding cups overnight and your kids can enjoy a spoon-able smoothie by lunch. Trail mix, fig bars and oatmeal raisin cookies are another way to sneak in a little more fruit and fiber. <br>
With fall just around the corner, we’re excited to share with you new Jenny Craig foods we know you’re going to love. Indulge in these delicious foods for the new season. Available August 18th.
Ramen Noodle Bowl with Chicken & Veggies
Classic and comforting, this hearty bowl is filled with tender noodles in a delicious broth combined with chicken, red bell peppers, carrots and mushrooms.
“Ramen is all the craze and inspired our Ramen Noodle Bowl with Chicken & Veggies,” Director of Brand & Product, Lindsay Ostenson said. “It’s a perfect dish as the weather cools off. It’s packed with veggies, but you can add your own favorites too. I like to spice mine up with some jalapeno, fresh lime and cilantro.”
Pecan Glazed Chicken (US) & Maple Pecan Glazed Chicken (Canada)
Warm up this season with something hearty. Roasted chicken glazed with a sweet sauce, alongside a blend of savory butternut squash, wild rice, orzo, onions and topped off with chopped pecans.
“Sweet and savory, and oh so delightful! Our new Pecan Glazed Chicken is a hearty dish featuring a favorite fall vegetable— sweet potatoes,” Ostenson said. “It pairs perfectly with a side of crispy, roasted Brussel sprouts.”
A seasonal favorite. Jumpstart your morning with a classic pumpkin loaf baked with cinnamon spice and topped with tart cranberries and streusel. Available for a limited time.
Pumpkin Spice Cakes
A favorite dessert is back for a limited time! This real pumpkin cake is perfectly blended with cinnamon, nutmeg and topped off with a cream cheese icing drizzle.
“Nothing says fall like pumpkin! We are so excited to bring back our Pumpkin Spice Cakes and Pumpkin Loaf for the 7th year in a row,” Ostenson said. “These are fan favorites, but they are limited editions so hurry and stock up while you can! My favorite is the Pumpkin Spice Cakes with the cream cheese drizzle. And since there’s 2 in each package, I can have one and save one for later!”