The Perfect Portion

Perect Portion Blog

Featured

Recent Posts

Live Life ·

4 Tips for Managing Arthritis

If you’re one of the more than 30 million Americans who suffer from osteoarthritis1, you probably already know that maintaining a healthy weight is one of the most important steps you can take to manage your condition.2  Carrying excess weight not only adds to the pain so common to this chronic degenerative joint disease, but can also cause further joint damage.2   And if you don’t have osteoarthritis, losing weight now could help keep you from developing it in the future. According to the American College of Rheumatology, you can reduce the chance of developing osteoarthritis of the knee—one of the most common forms—by up to 50 percent for every 10 pounds you lose over 10 years.3   But staying at a healthy weight—or losing weight if you are overweight—isn’t the only way to help you stay in top form. Read on for four other tips to help you live a vibrant, healthy life with osteoarthritis. Tip #1: Get Moving Although the thought of moving your joints when you’re in pain may not sound appealing, it’s important to undertake a regular exercise routine, as staying active can not only help reduce pain, but improve your overall health and keep your weight in check. According to the Arthritis Foundation4, a combination approach is best:   Aerobic exercise, such as walking or swimming, to improve your stamina. Muscle-strengthening activities, such as weight training, to build muscle around your joints. Range-of-motion exercises, such as shoulder rolls or arm raises, to improve flexibility in your joints and help with stiffness. Stretching exercises, such as yoga or tai chi, to lessen stiffness and improve flexibility.   Whatever exercise you choose, be sure to check with your doctor first. Also, start slowly; even a slow, gentle walk around the neighborhood can be helpful. Tip #2: Pay Attention to Your Circadian Rhythm Research abounds on the many ways that living your day-to-day life in accordance with your circadian rhythm—the 24-hour cycle of light and darkness—can improve your health, from aiding with weight loss, to regulating digestion and eating habits, to helping with depression and perhaps even enhancing your memory.5-7   Research also indicates that circadian rhythms may play a role in osteoarthritis, with numerous studies suggesting that disrupted rhythms are linked with the development and progression of the disease.8-12 Disrupted rhythms may also affect the severity of symptoms in nearly all rheumatic diseases, including osteoarthritis, according to the Arthritis Foundation.13   So follow your circadian clock—sleep when it’s dark, rise when it’s light—not only for your overall health, but to help manage your osteoarthritis symptoms. Also do everything you can to protect your sleep, as disordered sleep likely increases the inflammation associated with osteoarthritis—and, hence, your pain.13 Tip #3: Consider When You Eat If you need to lose weight to improve your arthritis symptoms, consider trying what’s known as time-restricted feeding, or a daylight nutrition strategy, which has been shown to aid with weight loss.14 The premise is fairly simple: Eat within a 12-hour time frame each day, then abstain from food, besides herbal tea and water for 12 hours. This gives your body a 12-hour break from the digestion process, which allows it to burn stored fat.15   The guidelines are simple: Eat according to your circadian rhythm (mainly during daylight hours); avoid late-night snacking; and limit your meals to a span of 12 hours. So if you eat your first meal of the day at 7 a.m., finish your last one by 7 p.m.  Jenny Craig’s newest program, Rapid Results, uses this science-based strategy that comes with many other health benefits such as improved sleep16, boosted energy17 and enhanced mood.17   Time-restricted feeding has also been shown to improve sleep18—an important benefit for all people, but perhaps even more so for those with osteoarthritis. Tip #4: Load Up on Antioxidants Not only can regularly adding fruits and vegetables to your plate help with your weight loss goals19, but research also shows that vitamins C and E, glutathione and plant polyphenols may help decrease the progression of arthritis.20   A few of the top foods loaded with vitamin C include bell peppers, brussels sprouts, oranges, broccoli and strawberries. Spinach, avocado and mango are a few excellent sources of vitamin E.   As painful as osteoarthritis can be, rest assured that it doesn’t have to rule your life. We hope these simple lifestyle tips can help you manage your symptoms and live your life to the fullest.   If you’re interested in losing weight, Jenny Craig is here to help. Book your free appointment to start your journey to better health today.     Sources: [1] https://www.cdc.gov/arthritis/basics/osteoarthritis.htm [2] https://www.arthritis.org/about-arthritis/types/osteoarthritis/treatment.php [3] https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Osteoarthritis [4] https://www.arthritis.org/about-arthritis/types/osteoarthritis/treatment.php [5] https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines [6] https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4385793/ [8] https://www.ncbi.nlm.nih.gov/pubmed/27019373 [9] https://www.sciencedirect.com/science/article/pii/S106345841630406X [10] https://www.oarsijournal.com/article/S1063-4584(15)00090-4/fulltext [11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4361727/ [12] https://www.sciencedirect.com/science/article/pii/S1877065716300847#bib0605 [13] http://blog.arthritis.org/living-with-arthritis/circadian-rhythms-affect-arthritis [14] http://www.ncbi.nlm.nih.gov/pubmed/24739093   [15] https://www.nbcnews.com/health/health-news/time-restricted-eating-can-help-weight-loss-researchers-say-n838486 [16] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/ [17] Gill S., Panda S. (2015, Nov 3). A Smartphone App Reveals Erratic Diurnal Eating Patterns in Humans that Can Be Modulated for Health Benefits. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26411343/ [18] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/ [19] https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html [20] https://link.springer.com/referenceworkentry/10.1007%2F978-3-642-30018-9_130
Live Life ·

Healthy Aging Tips for Every Decade

Each of us may have a different idea of what being healthy means, and this will likely evolve as we age. Some people might view vibrant health as the ability to run a mile, while others may simply want enough energy to keep up with their children or grandchildren. Regardless of what it means to you, we can all agree that we want the strength and energy to do what we love—and to feel good about ourselves while we do it.   Our bodies are different at age 20 than they are at age 60, but you can stay healthy at every age. Use this list of healthy aging tips to help you feel your best at every decade. After all, age is only a number—what matters most is how you feel. Your 20s: Be Proactive Many of us don’t think too much about preserving our health in our 20s. We’re busy finishing school, starting our careers, dating, spending time with friends, and figuring out who we are and what we want out of life. We also have youth on our side, so we generally don’t face the same health issues that can arise later. But it is essential to take steps to establish a healthy lifestyle now, or risk paying the price later.   Research shows that the choices we make in our 20s can have a dramatic effect on our health in later years. One study1 found that people who adopted a healthy lifestyle in their 20s—including maintaining a lean body mass index, not drinking excessively, not smoking, eating a healthful diet and getting regular exercise—had a lower risk for cardiovascular disease in their 40s.   We should think of our 20s as setting the foundation for our future health. Here are a couple of tips to start building a healthy lifestyle in your younger years. 1. Eat Meals at Home Eating out can be a common occurrence in your 20’s, but it can be expensive and add unwanted extra calories to your diet. When you eat at home, you have more control over what you’re putting into your body, and it’s easier to avoid consuming excess calories.   Eating at home doesn’t mean you need to spend hours cooking or shopping for groceries. Try taking advantage of nutritionally-balanced, chef-crafted, nutritionist-created meals delivered to your door.  2. Make Healthy Choices Most of the Time Late-night snacking can also happen more frequently in your 20s—with college exams and late-night parties. To maintain a healthy balance, you’ll want to incorporate exercise and practice good eating habits most of the time.   Since sleep can help prevent unwanted weight gain, make sure part of your recovery during the week includes getting enough Z’s. Not only can it be good for your waistline2, but making sure you get a good night’s sleep is one of the best habits you can develop for the future. Your 30s: Make Wellness a Priority In our 30s, many of us are established in our careers and focused on moving up the corporate ladder and/or starting families. With so much going on, it’s easy—and common—to put our health on the back burner, but paying attention to our wellness is important. Although we’ve survived the other less-than-healthy activities of our 20s, we’re starting to feel a little less indestructible.   In addition to focusing on our overall wellness, it’s also time to start getting regular screenings for health issues that may arise later in life. 1. Think About Your Heart—It Will Thank You Later Aerobic exercise can help you maintain your cardiovascular health—and some studies even suggest that it may potentially delay the onset of Alzheimer’s disease3 and reduce the risk of some types of cancer.4   And while it’s great to get your heart pumping, consider doing more than just cardio. Starting at around age 30, we begin to lose muscle mass—as much as 3 percent to 5 percent per decade—even if we are active.5 To fight back against age-related muscle decline, be sure to include strength training in your workout.   You may also want to include a full body stretching and strengthening routine in your regular exercise regimen, as it can not only help to keep you flexible, but can also help prevent and heal back pain.6   And, of course, make sure you’re doing weight-bearing exercises to keep your bones healthy. Examples include dancing, hiking, walking or jogging, tennis and weight training.7 Your 40s: Check in and Reset Our 40s are a time when work and family may be more settled. But we may also find that we have many competing priorities, including demanding jobs, growing children and aging parents, which can make it easy to forget about our own health and wellness.   It’s also the time when your risk of developing certain diseases, including heart disease and diabetes, may increase.8 If you haven’t already, seize on this as the perfect time to take stock of your health. 1. Get Regular Screening Tests We may not have concerned ourselves with many doctor’s visits or screening tests in earlier decades. However, beginning in our 40s, there are a number of screenings to start considering, including the following:8   Blood pressure measurement Cholesterol Diabetes blood glucose (sugar) test Eye exam Mammogram Pap test and pelvic exam Skin cancer screening   2. Update Your Diet and Load up on Fiber You might notice that your same weight loss and maintenance strategies you used in your 20’s and 30’s may not be working as well as they once did. This is because our metabolism slows at around age 40, due in part to the loss of muscle mass we mentioned earlier.9   While eating fewer calories can help prevent unwanted weight gain, a balanced diet is critical. Understanding what you need to eat to stay healthy at 40 and beyond is important. For example, in our 40s, we can all benefit from getting more fiber. According to the Mayo Clinic, ample fiber can help us maintain bowel health, achieve a healthy weight, and control blood sugar and cholesterol levels.10   As we near our late 40s, some women start to transition to menopause, which can lead to weight gain. As a result of hormone changes, how we gain or lose weight during and after menopause often requires a slightly different approach in our 50s and beyond. Your 50s: Focus on You Although the health habits of your earlier decades may have taken a bit of a toll, there is still time to change any practices that are not serving your health. Consider your 50s as a time to make important changes—or simply keep up with good habits. 1. Boost Your Metabolism If you find that you’re gaining weight more easily after your 50th birthday, you're not alone. Our metabolism tends to slow by up to 5 percent each decade, which adds up in our 50s.11 This might sound like the perfect formula for weight gain, but you can help avoid it by staying active and avoiding empty calories.   As we touched on earlier, nutrient-rich foods that include fiber can help with weight loss. Your 60s and Beyond: Long-Term Health and Wellness At this time, our children are most likely grown and we can almost taste retirement, if we’re not already unencumbered by work. In our 60s, it’s time to make a plan that will allow us to live a long and healthy life so that we can enjoy all the years to come. 1. Focus on Heart Health Heart health continues to be a top priority in our 60s. Research shows that getting 150 minutes of moderate physical activity each week can lower your risk of heart disease.12 2. Support Your Bones As you age, your chance of developing osteoporosis increases. This condition causes bones to become more fragile, increasing the risk of fractures.13   Because our bodies are no longer able to create new bone as rapidly as our bone density is declining, our bodies become weaker and symptoms such as back pain and loss of height may slowly begin to occur.14 Eating a nutritious diet rich in calcium; getting regular physical activity, including weight-bearing exercises; ensuring that you get adequate amounts of vitamin D; and avoiding smoking, secondhand smoke and excessive alcohol are ways to help increase bone density.15 The more we can implement healthy, bone-strengthening habits, the more likely we are to stay strong for years to come. 3. Keep Your Brain Busy A busy brain is a happy brain. Our minds love to learn, make new connections and solve problems; it’s what they were designed to do. And good news for those in the sixth decade: We continue to grow new brain cells into our 60s.16   Even if you have entered retirement and are enjoying the slower pace of not working, that doesn’t mean you should stop striving to keep your brain challenged. Research shows that constant intellectual stimulation is the best way to keep your mind sharp.17 With your newfound free time, try learning new skills. After all, you finally have the time to work on all those projects you’ve been putting off!   Rest assured that staying healthy as you age is possible—and may be easier than you think. We hope these tips can help you along your journey to better health at any decade. Just remember that at every stage of life, it’s important to see your doctor regularly to make sure you’re not only adjusting your diet and weight-loss plan for your specific needs, but that you’re staying healthy and vibrant as well.    Are you ready to improve your health with a weight-loss program that’s backed by scientific research? Contact Jenny Craig for a free appointment to get started today.     Sources: [1] https://www.sciencedaily.com/releases/2012/03/120302132426.htm [2] https://sleep.org/articles/link-between-sleep-weight/ [3] https://neurosciencenews.com/alzheimers-aerobic-exercise-8379/ [4] https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet [5] https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass [6] https://www.health.harvard.edu/healthbeat/stretching-and-strengthening-are-key-to-healing-and-preventing-back-pain [7] https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health [8] http://www.healthywomen.org/content/article/health-your-40s [9] https://www.ncbi.nlm.nih.gov/pubmed/16124998 [10] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [11] https://www.aarp.org/health/healthy-living/info-09-2012/what-to-expect-in-your-50s.html [12] https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm [13] https://newsinhealth.nih.gov/2015/01/osteoporosis-aging [14] https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968 [15] https://www.iofbonehealth.org/preventing-osteoporosis [16] https://www.aarp.org/health/healthy-living/info-09-2012/what-to-expect-in-your-60s.html [17] https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young
Inspiration ·

Melani F. Lost 35 lbs.* and Improved Her Self-image and Confidence

*Members following our program, on average, lose 1-2 lbs. per week.     As a young married couple, my husband and I did not have the best eating habits.  Going out for dinner and cocktails was our preferred weekend pastime. During the weeknights, we would watch our favorite television shows while eating fast food. I also had a sweet tooth and more than once a week, I would eat a whole quart of ice cream in one sitting.  When I was pregnant with my daughter, I continued eating the same way.  Not only were my eating habits unhealthy, but I also never exercised a day in my life.  After my daughter was born, I continued to pack on the pounds.  It wasn’t until the birth of my second child, while looking at some old photos of myself, did I realize how overweight I had become. I decided it was time to lose weight and feel better for myself and my kids.  My mom recommended Jenny Craig because it had worked well for her, so I decided to give it a try. <br>                         #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset{font-size:14px;} #wistia_chrome_27 #wistia_grid_34_wrapper div.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper span.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper ul.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper li.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper label.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper button.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper img.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper a.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper svg.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper p.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper a.w-css-reset{border:0;} #wistia_chrome_27 #wistia_grid_34_wrapper p.w-css-reset{margin:1.4em 0;} #wistia_chrome_27 #wistia_grid_34_wrapper a.w-css-reset{display:inline;} #wistia_chrome_27 #wistia_grid_34_wrapper span.w-css-reset{display:inline;} #wistia_chrome_27 #wistia_grid_34_wrapper svg.w-css-reset{display:inline;} #wistia_chrome_27 #wistia_grid_34_wrapper ul.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased;list-style-type:none} #wistia_chrome_27 #wistia_grid_34_wrapper ol.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased;list-style-type:none} #wistia_chrome_27 #wistia_grid_34_wrapper li.w-css-reset{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased;list-style-type:none} #wistia_chrome_27 #wistia_grid_34_wrapper ul:before.w-css-reset{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper ol:before.w-css-reset{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper li:before.w-css-reset{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper ul:after.w-css-reset{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper ol:after.w-css-reset{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper li:after.w-css-reset{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper label.w-css-reset{background-attachment:scroll;background-color:transparent;background-image:none;background-position:0 0;background-repeat:no-repeat;background-size:100% 100%;float:none;outline:none} #wistia_chrome_27 #wistia_grid_34_wrapper button.w-css-reset{background-attachment:scroll;background-color:transparent;background-image:none;background-position:0 0;background-repeat:no-repeat;background-size:100% 100%;border:0;border-radius:0;outline:none;position:static} #wistia_chrome_27 #wistia_grid_34_wrapper img.w-css-reset{border:0;display:inline-block;vertical-align:top;border-radius:0;outline:none;position:static} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree {font-size:14px;} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree div{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree span{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ul{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree li{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree label{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree button{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree img{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree a{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree svg{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree p{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree a{border:0;} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree p{margin:1.4em 0;} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree a{display:inline;} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree span{display:inline;} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree svg{display:inline;} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ul{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased;list-style-type:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ol{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased;list-style-type:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree li{box-sizing:inherit;box-shadow:none;color:inherit;display:block;float:none;font:inherit;font-family:inherit;font-style:normal;font-weight:normal;font-size:inherit;letter-spacing:0;line-height:inherit;margin:0;max-height:none;max-width:none;min-height:none;min-width:none;padding:0;position:static;text-decoration:none;text-transform:none;text-shadow:none;transition:none;word-wrap:normal;-webkit-tap-highlight-color:rgba(0,0,0,0);-webkit-user-select:none;-webkit-font-smoothing:antialiased;list-style-type:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ul:before{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ol:before{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree li:before{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ul:after{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree ol:after{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree li:after{display:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree label{background-attachment:scroll;background-color:transparent;background-image:none;background-position:0 0;background-repeat:no-repeat;background-size:100% 100%;float:none;outline:none} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree button{background-attachment:scroll;background-color:transparent;background-image:none;background-position:0 0;background-repeat:no-repeat;background-size:100% 100%;border:0;border-radius:0;outline:none;position:static} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-tree img{border:0;display:inline-block;vertical-align:top;border-radius:0;outline:none;position:static} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-max-width-none-important{max-width:none!important} #wistia_chrome_27 #wistia_grid_34_wrapper .w-css-reset-button-important{border-radius:0!important;color:#fff!important;}     @keyframes VOLUME_SMALL_WAVE_FLASH { 0% { opacity: 0; } 33% { opacity: 1; } 66% { opacity: 1; } 100% { opacity: 0; } } @keyframes VOLUME_LARGE_WAVE_FLASH { 0% { opacity: 0; } 33% { opacity: 1; } 66% { opacity: 1; } 100% { opacity: 0; } } .volume__small-wave { animation: VOLUME_SMALL_WAVE_FLASH 2s infinite; opacity: 0; } .volume__large-wave { animation: VOLUME_LARGE_WAVE_FLASH 2s infinite .3s; opacity: 0; } Click for sound                                 #wistia_grid_34_wrapper{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;font-family:Arial,sans-serif;font-size:14px;height:100%;position:relative;text-align:left;width:100%;} #wistia_grid_34_wrapper *{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;} #wistia_grid_34_above{position:relative;} #wistia_grid_34_main{display:block;height:100%;position:relative;} #wistia_grid_34_behind{height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_34_center{height:100%;overflow:hidden;position:relative;width:100%;} #wistia_grid_34_front{display:none;height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_34_top_inside{position:absolute;left:0;top:0;width:100%;} #wistia_grid_34_top{width:100%;position:absolute;bottom:0;left:0;} #wistia_grid_34_bottom_inside{position:absolute;left:0;bottom:0;width:100%;} #wistia_grid_34_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_34_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_34_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_34_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_34_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_34_below{position:relative;}   I am happy to say that Jenny Craig worked for me too! The menu was tailored to my needs and kept me on track from breakfast to my last snack in the evening. I followed the plan exactly, which made it super easy for me. I love the food, and there was plenty of variety to satisfy my cravings. The support from my Jenny Craig consultant along with the meal plan made this program better than any other that I’ve tried.  My consultant Rene is awesome.  She helped me stay motivated throughout my entire journey. Weighing in with her each week kept me accountable and aware of my progress.  Rene educated me about the weight loss process and provided tips to help me with challenges along the way.  A couple of weight loss tips that worked for me are to never give up!  Set your goal and when it gets hard, take it one day at a time. Mentally prepare yourself by thinking positive and encouraging thoughts.  I would ask myself, “is that donut worth more than getting healthier, stronger & feeling better about myself?  My answer would always be a resounding NO!     I lost 35 lbs.* on the Jenny Craig Program, and I feel great inside and out.  It has been an amazing experience that has changed my life.  My self-image and confidence improved significantly.  I also have more energy and feel happier. I started doing more activities with my family and friends, such as dancing with my husband and visiting Disneyland where we walk between the parks instead of taking a tram. As soon as I met my goal weight, I went shopping, which I used to dread.  Now I have a whole new wardrobe and a permanent smile on my face. Not only do I have healthy eating habits now, but I also do cardio kickboxing classes 2-4 times a week. It’s given me muscles and definition in my body that I never had before. Joining Jenny Craig has been a life changing experience! I would confidently recommend this program to anyone wanting to lose weight and improve their life!
Eat Well ·

Does Jenny Craig Work for Men?

Male or female, identifying the best plan to lose weight that meets your needs and then committing to it can be challenging, especially when there are so many choices out there with question marks around whether they’re proven to be effective. We tapped one of our regular fitness and wellness contributors, Michael Smith, to help explain why Jenny Craig works for men and share the proof to back it up.   When you hear of “Jenny Craig,” you may think of a long-standing, proven weight loss program, but the name may also mislead you to think that it has a female-only focus and clientele. Not true. In fact, Jenny Craig is an effective program for both men and women alike, as U.S. News & World Report, who publishes annual “Best Diets” rankings, named it as also geared toward men.1 Scientific research also supports the effectiveness of the Jenny Craig program.2 If you’re a guy trying to figure out which weight loss plan will work best for you, you may be surprised to learn about the delicious food, easy-to-follow plan and support that Jenny Craig offers. Read on as we discuss why Jenny Craig is one of the best weight loss options for men.  Easy to Follow Jenny Craig provides expertly prepared, easy-to-follow meal plans. No need to track calories, count, or measure and weigh your food. All you need to do is stick to the program outlined by your personal consultant. It’s simple, straightforward, and takes the guesswork out of the equation. No Meal Prep Required If you’re like most guys, you probably have a lot going on, with little time to do it. Between juggling work, a family and a social life, it can be tough to find the time to meal prep. With Jenny Craig, you don’t have to spend all your free time in the kitchen, as the program offers over 100 ready-made, nutritionally-balanced and delicious chef-crafted meals. So there’s no need to worry about slicing, dicing and cooking for hours. You’re welcome to add a side of your favorite vegetables to any meal, but Jenny Craig handles the heavy lifting—and lets you have those hours back to read a book, catch up with your family or meet a friend for basketball after work.   Enjoy Your Favorite Foods and Eat Six Times a Day You don’t have to give up your favorite foods or go hungry to achieve your weight loss goals. Jenny Craig includes a wide range of satisfying food options, including cheeseburgers, pizza, desserts, and much more. Not only can you enjoy a variety of your favorite foods in healthy servings, but you’ll also eat six times a day to keep your energy levels up and your stomach from growling.   Your Very Own Personal Consultant Just like a personal trainer or coach, your consultant is there to guide and motivate you, answer any questions that might come up, and keep you moving in the right direction so you can work towards achieving your goals. Learn Healthy Habits The Jenny Craig program provides you with essential weight management skills that are designed to help you learn how to keep the weight off. You’ll receive expert tips on portion control, physical activity, and creative ways to dial up the healthy options in your everyday life.     Are you interested in meeting your consultant? Book your free appointment to get started!       Sources: [1] https://health.usnews.com/best-diet/articles/2012/02/10/6-diets-for-men [2] https://jamanetwork.com/journals/jama/fullarticle/186793
Live Life ·

Diabetes and Alzheimer’s: Is There a Link?

Diabetes—a disease that affects the body’s ability to convert sugar to energy—affects nearly 30 million people in the U.S.1 An estimated 90-95% of those affected have Type 2 diabetes1, which has been linked to lifestyle factors such as physical inactivity, smoking and being overweight. What’s more, an estimated one in four people living with diabetes don’t even know they have it.2   While diabetes can be managed, it requires meticulous attention to nutrition and physical activity to maintain a person’s health and overall quality of life. When diabetes is not controlled, unregulated blood glucose levels can have a damaging effect on the body—potentially causing harm to vital organs, including the brain.3   Recently, new evidence has linked Type 2 diabetes to Alzheimer’s disease, the most common cause of dementia.4-5 However, researchers haven’t concluded that diabetes is a direct cause for developing the disease, but rather people with diabetes have a greater risk of developing Alzheimer’s.4 What’s the Connection? Although more research is needed to fully understand the role diabetes plays in connection with Alzheimer’s, there are a few key elements that may have an influence. According to the Alzheimer’s Association6, unregulated insulin levels could impact brain function over time, increase inflammation throughout the body and most notably, increase the risk of damage to blood vessels, including those in the brain which can impact thinking processes.7 How can you decrease your risk? There are preventative measures you can take to potentially reduce your risk of developing both diseases. According to researchers, following your body’s natural circadian rhythm, also known as your body’s internal clock, may help.8-9 Read on to learn how you may be able to integrate a nutrition strategy around your body’s natural rhythm and the benefits of doing so. Follow Your Circadian Rhythm and Integrate a Daylight Nutrition As defined by the National Institute of General Medical Sciences, circadian rhythms are the physical, mental, and behavioral changes that follow a daily cycle.10 Your circadian rhythm influences your sleep-wake cycles, hormones, eating habits and more.10  Since mounting research indicates that disrupted circadian rhythms could lead to weight gain, sleep disturbances and potentially various diseases11, adhering to your natural clock may be one of the most simple ways to achieve a healthier lifestyle.   So how can you follow your natural rhythm? Try integrating a daylight nutrition strategy. Also referred to as time-restricted feeding, a daylight nutrition strategy is basically doing what your body has evolved to do over millions of years: stay active while it’s light, sleep when it’s dark, and refrain from eating during your body’s natural resting period. By consuming your food within a 12-hour period, and allowing your body 12-hours of rejuvenation time, where only water or herbal tea is digested, you’ll not only be working with your metabolism, you’ll also be allowing your cells to “clean house” by letting them focus on regenerating and repairing themselves instead of metabolizing food.   For example, if you start your day with breakfast at 7 a.m., your last meal or snack of the day would be at 7 p.m. Assuming you’re sleeping close to the recommended seven to eight hours a night12 , putting this eating schedule into practice may not be as hard as you think. How Does a Daylight Nutrition Strategy Help? A daylight nutrition strategy may help foster health in a couple of ways that are relevant to the prevention of Type 2 diabetes and Alzheimer’s disease. First, following this type of eating pattern may improve insulin sensitivity13, stimulating the production of enzymes known to fight cognitive decline. Furthermore, adhering to a daylight nutrition strategy could also help to reduce inflammation throughout the body14, potentially reducing your chances of various brain function and neurodegenerative disorders caused by inflammation.15 3 Other Healthy Habits To Follow Abstaining from late-night meals and following your natural circadian rhythm are just a couple of ways to get started. According to Harvard Medical School16, three other lifestyle adjustments could also potentially help you reduce your risk of both Type 2 diabetes and Alzheimer’s disease: 1. Eat Right Consuming a well-rounded diet may help combat the development of Alzheimer’s disease or at least slow its progression.17 There’s no need to cut out any particular food group—incorporating a variety of vegetables, fruit, whole grains, dairy, poultry and eggs is a great place to start. 2. Move More Exercise is a key component of any healthy lifestyle, and experts recommend aiming for at least 30 minutes of moderate-intensity aerobic exercise, like brisk walking, most days of the week.18 Not only has physical activity been linked to a reduced risk of developing Alzheimer’s disease19, it’s also been linked to a reduced risk of Type 2 diabetes by helping to regulate blood sugar levels and cholesterol.20 3. Sleep Well Mounting evidence points to the importance of a good night’s sleep for weight maintenance. There’s also a growing body of research that suggests sleep may help to clear the brain of amyloids, one of several proteins linked to Alzheimer’s disease.21 Lack of sleep has also been linked to a pre-diabetic state as the body can react similarly to when it’s experiencing insulin resistance.22   If you’re ready to focus on improving your eating habits, Jenny Craig is here to help. Contact us today to book your free appointment to get started!     Sources: [1] http://www.diabetes.org/assets/pdfs/basics/cdc-statistics-report-2017.pdf [2] https://www.cdc.gov/media/releases/2014/p0610-diabetes-report.html [3] https://www.webmd.com/diabetes/head2toe-15/diabetes-brain [4] https://www.webmd.com/diabetes/head2toe-15/diabetes-brain?page=3 [5] https://www.alz.org/alzheimers-dementia/what-is-dementia/types-of-dementia [6] https://www.alz.org/national/documents/latino_brochure_diabetes.pdf [7] https://www.webmd.com/diabetes/head2toe-15/diabetes-brain [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351409/ [9] https://news.vanderbilt.edu/2013/02/21/circadian-clock-obesity/ [10] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx [11] https://www.theatlantic.com/health/archive/2012/03/your-bodys-internal-clock-and-how-it-affects-your-overall-health/254518/ [12] https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times/page/0/1 [13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2622429/?report=classic [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549297/ [15] https://www.sciencedirect.com/science/article/pii/S019745800000124X [16] https://www.health.harvard.edu/alzheimers-and-dementia/what-can-you-do-to-avoid-alzheimers-disease [17] https://www.ncbi.nlm.nih.gov/pubmed/19671904 [18] https://www.cdc.gov/physicalactivity/basics/adults/index.htm [19] https://www.ncbi.nlm.nih.gov/pubmed/19671904 [20] http://www.diabetes.org/are-you-at-risk/lower-your-risk/activity.html [21] http://news.berkeley.edu/2015/06/01/alzheimers-protein-memory-loss/ [22] https://www.webmd.com/sleep-disorders/features/diabetes-lack-of-sleep#1
Recipes ·

Simply Inspired Mint Berry Compote

A delicious addition to our Blueberry and Oats Square, this Mint Berry Compote topping will satisfy your sweet tooth and leave you wanting more!   Ingredients: -          1 Jenny Craig Blueberry and Oats Square -          ¼ cup cherries -          ¼ cup blueberries -          ¼ cup strawberries -          Chia seeds -          Cinnamon -          Fresh mint leaves Instructions: -          Chop the strawberries and combine in a saucepan with the blueberries and cherries. -          Stir over medium heat until they become a jam-like paste (about 10-12 minutes). -          Spread the berry compote on top of the Jenny Craig Blueberry and Oats Square -          Top with Chia seeds, cinnamon, and a fresh mint leaf. -          Serve and enjoy!  
Live Life ·

10 Health Benefits of Weight Loss - Infographic

Losing weight can help you improve your overall health and well being. Discover the 10 health benefits of weight loss and how you can leverage your circadian rhythm to maximize your metabolism.   
Live Life ·

Feeling Frazzled? 10 Ways to Keep Yourself Organized and Productive

If you’re like most people living in today’s warp-speed world, you’ve got dozens of tasks to be handled on any given day, many of them important and urgent at the same time. All of these priorities can leave you feeling a bit (or very) frazzled … and stressed.   To help manage the madness, many productivity experts recommend instituting to-do lists and schedules for virtually every aspect of your life, from work to home to family to school. But there are plenty of ways to keep your life, and yourself, organized and productive—and, hopefully, less stressed. Read on for 10 of the best. 1. Get up early. Whether it’s to avoid distractions, get some quiet focus time or simply maximize the number of daylight hours, consider waking with the sun (if not earlier) to bring more order and productivity to your life. You can use the time gained for any number of things, whether it’s to exercise, make your to-do list or calendar for the day, or manage your email.   Getting up with the sun also allows you to live your life in accordance with your circadian rhythm, which has been shown to assist with weight loss1 and improve many aspects of your physical and mental health.2   If you are accustomed to a later wake time, start slowly—set your alarm clock 15 minutes earlier for a few days, then another 15 minutes, and so on until you are a full-fledged early riser. You may find your days are better structured and more productive. 2. Consider scheduling virtually everything. Time-management gurus recommend putting all of your day’s activities into a schedule—not only to keep yourself on track and to eliminate those inevitable “what do I need to do next?” decisions, but to make sure those activities and tasks actually get done. If you have a particularly busy life or a large number of tasks to accomplish, try scheduling your day in 30- to 60-minute blocks.   Doing this type of scheduling can also help you analyze exactly how long certain activities take. For instance, if you allot 30 minutes for email but it takes longer, you’ll get a better idea of exactly where your time is being spent … and where you can trim or extend your time blocks. 3. Avoid scheduling leisure activities. While some people recommend scheduling time for fun, research3 shows that doing so can actually turn leisure activities into more of a chore—and just one more item on your to-do list. Instead of allocating specific time for fun, the researchers recommend being more flexible. For instance, you might allocate a specific day but not a specific time to leisure—this ensures that you actually make time for rejuvenation but are making it feel less like work. 4. Create routines for your kids, too. According to the American Academy of Pediatrics, children need regular, predictable and consistent routines to do their best.4 So establish healthy bedtimes and wake times, and don’t forget to schedule specific times for homework, sports and the like. Also, plan dinnertime with the family—without the distraction of TV or cell phones. 5. Schedule a weekly family meeting. Sitting down together as a family allows all parties to discuss the goings-on for the coming days so everyone knows what to expect. Priorities can be discussed, as well as challenges and successes—it’s a great way not only to stay on top of things, but to connect with one another. 6. Start a family calendar. Whether it’s on paper, online, on a blackboard or via an app, having one centralized place for all activities for everyone in the household can keep all involved in the know—which in turn, may alleviate some stress around figuring out who needs to be where and when. 7. Set boundaries for yourself. If you find you tend to get sucked into certain activities (social media, for example), set limits for yourself on how much time you can spend on them—and stick to those limits. 8. Schedule regular “walk and talks.” Whether it’s with your significant other or your co-worker, discussing important issues while getting some exercise can accomplish two important tasks at once. Getting outside may also help clear your head and get those creative juices flowing. 9. Keep your home organized. You know the old adage, “a place for everything, and everything in its place”? Knowing where things belong, and making a commitment to keeping them there, can be a huge help in staying organized. Think of how much time you may waste trying to find your phone, or your keys, or your running shoes … and how your stress level may spike when you can’t locate them. 10. Consider hiring a productivity pro. It can be hard to step back and analyze all the different priorities and activities in your life—especially if you’re too busy to find the time to do it! If this sounds like you, consider bringing in an expert to help you organize your home or work life, and to help you come up with strategies to deal with life’s inevitable chaos.   We hope these tips prove helpful and that you are soon on your way to being more productive and more organized, with more balance in your home, work and family life.   Want to take one item off your to-do list? With delicious, chef-crafted prepared meals, Jenny Craig takes the guesswork out of healthy eating. Sign up for your free appointment to get started today!     Sources: [1] 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 [2] https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx [3] https://source.wustl.edu/2016/03/scheduling-takes-fun-free-time/ [4] https://www.healthychildren.org/English/family-life/family-dynamics/Pages/The-Importance-of-Family-Routines.aspx

Most Popular

  •  

     

  • Ready to start? Schedule your free appointment and start your weight loss journey today! Book a free appointment

    1808_JC_BlogImage_FoodQuiz-1.jpg