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The Perfect Portion


  • Elisa - Jenny Craig

    6 Benefits of Personal Weight Loss Coaching

    By Elisa - Jenny Craig, in Eat Well,

    For nearly 35 years, Jenny Craig has been helping people lose weight, gain confidence and reclaim the healthy, active lifestyles they want to live. Our personal consultants play a huge part in our members’ journeys—their compassion, expertise and support are key factors in Jenny Craig’s unique approach to weight loss success. Having a weight loss coach means that someone will always be there for you on the good days to celebrate your successes and on the hard days, with support and motivation to help keep you on track. Not only will your personal weight loss coach help you with your food and physical activity planning during weight loss, but they can also help with your weight maintenance goals after you’ve lost the weight through our maintenance program.  
     
    Here are a few ways your personal consultant can make a difference on your weight loss journey:
     

     
    #1. Always There for You
    Whether you’re meeting in-person with one of our private weight loss coaches at one of our 500 neighborhood Jenny Craig weight loss centers, over the phone or video chat through Jenny Craig Anywhere, your consultant is always there for you.
     
    Did you have a stressful week at work and find it hard to stay committed to your plan? Your consultant will be there to talk through your challenges, so you can recognize and avoid pitfalls to your success on your weight-loss journey.
    Want to celebrate an amazing week of willpower and weight loss? Your coach will be right by your side, cheering you on. Did you reach your weight-loss goal and wondering about next steps? They’ll help guide your daily menu plans with healthy principles, so you’re ready for your next chapter. Our ultimate goal is to give you the tools to help you lose weight and learn how to keep it off.
     
    #2. Your Personal Expert
    Weight loss is personal. Weight loss is not a one-size-fits-all solution. Your consultant can help you tailor the program to fit your needs.
     
    A consultant is so much more than a great cheerleader. They take the time to get to know you—your food preferences, your physical activity needs, your lifestyle, and your personality. When you find yourself up against a weight loss challenge, whether you’ve hit a plateau or want to mix up your regimen, your consultant can be an amazing resource and weight loss life coach. They can help you explore new foods, identify ways to get physically active that fit within your lifestyle and make sure you’re feeling satisfied in order stay on track. Having someone that isn’t only an expert weight loss coach, but someone who considers your personal needs can set the foundation for success.
     
    #3. Better Together - It’s Science
    A study published in the Journal of American Medicine1 showed that Jenny Craig members are much more successful when they work one-on-one with a personal consultant. It’s part of the “secret ingredient” that has Jenny Craig revered as a top weight loss program over the years—including being ranked a best diet for EASY to follow & FAST weight loss for 8 years by U.S. News & World Report.
     
    Once you establish that one-of-a-kind relationship with your weight loss life coach, your consultation can become a place where you’re excited to share your weekly milestones.
    #4. Accountability
    Weight loss coaching programs go beyond body weight, diet, and physical activity. Having a consultant is almost like a personal life coach. You gain an accountability partner, someone who is there to celebrate the smallest victories and help you stick to your plan when life gets a little hectic.  If you’re feeling stuck, you can always lean on your consultant to add in new free foods, healthy recipes and other ideas to ensure you accomplish your goals in a way that works best for you. Furthermore, your weight loss coach will help you track your progress and learn the skills you need to reach your goals and help maintain them in the future.
    #5. Experience & Knowledge
    Many of our consultants are former Jenny Craig members, so they’ve probably been where you are at any given point in your journey—and all of them have gone through training to provide the best service as possible.
     
    We want you to be knowledgeable as you embark on your weight loss journey. We know the process can be an intimidating, exciting, and challenging at times. Whether you’re looking for help on how to get started or what to do next, your weight loss coach can supply the information you need. Anytime you have a question, your consultant will be there to provide you with answers.
     
    #6. More than a Weight Loss Program – It’s a Lifestyle Change
    We all know yo-yo dieting is not a long-term solution, it’s about making a lifestyle change. Your consultant will focus on your health and well-being to help you create new habits and lifestyle changes that you can follow for years to come in order to maintain your results. During your one-on-one coaching sessions, our consultants walk you through every process, so you understand why and how it’s important to lose body fat, change your diet, and create a healthier way of living. Members find this support extremely beneficial during their weight loss journey. As studies have shown, having a dedicated personal consultant and a support system can make the difference in long-term weight loss success.  
     
    With Jenny Craig, you never have to be alone. There is a reason our weight-loss program works and why we’ve been ranked a best diet for EASY to follow & FAST weight loss for 8 years by U.S. News & World Report.  Not only do we give members the skills necessary to reach their goals, but we’re also there every step of the way; the first step is up to you.
     
    Find out how one of the Jenny Craig personal consultants can help you reach your weight loss goals by booking your free appointment.
       
    Sources:
    [1] http://www.jennycraig.com/site/corporate/news/detail/2601134
     

  • Elisa - Jenny Craig
    *Members on our program, on average, lose 1-2 lbs. per week. Weight loss current as of November 2017
     
     

     
    My mother put me in my first beauty pageant at the age of two.  As competing became my passion, I found the shows helped me grow and develop as a person. Self- confidence, an affinity for volunteerism, friendships, and character building experiences were some of the many benefits of my passion.  There was, however, one challenge that I never overcame, and that was the swimsuit competition. I had a naturally thick build, and an appetite to go with it courtesy of my Italian grandmother’s cooking. 
     
    I’d crash diet to prepare for a pageant but never made any long-term changes.  As I got older, I stopped participating in strenuous sports to counter my high-calorie intake, and there were fewer pageants to serve as my weight loss motivation, leading me to gain weight.  When my boyfriend proposed, I continued my event-based motivation for weight loss.  I was excited to plan my wedding and had a definite picture in my mind of how I wanted to look on my special day.  I joined Jenny Craig and went to my first consultation holding a magazine photo of a form-fitting wedding gown from my “fairy tale” file.
     
     
    I couldn’t believe how much success I had on the Jenny Craig program. The food was delicious, and I looked forward to my favorites each week. When I look at my wedding album, I feel so proud of the progress I made for that memorable day.  I was so grateful I found a program that worked!
     
    After our wonderful wedding, it was on to another milestone: bringing a baby boy into the world.  My son was born a year after we’d been married and I weighed the most I had ever been.  Instead of recommitting to losing weight, I did the opposite and gained more.  I felt uncomfortable in anything but sweatpants and continued to wear maternity clothes. I avoided going out with my friends and eliminated full body social media photos out of my crippling insecurity.
     
    When I pictured myself as a mother, I saw myself chasing my children around the house, playing with them and caring for their every need.  If the energetic woman in my daydreams would become my future reality, I knew I needed to make major dietary changes.  
     
    For extra motivation, I entered a “Mrs.” Pageant and then I immediately called Jenny Craig – knowing they could help me reach my new goal. My consultant, Dottie, had a positive and honest energy I found refreshing.  She was an excellent source of support and inspiration.  After our weekly consultations, she would tell me, “I will see less of you next week” which was always motivating to hear.
     
     
    I successfully lost 35 lbs.* preparing for the competition and I feel outstanding!  I am proud to say I was named Mrs. Long Island America!  My next goal is competing for the title of Mrs. New York.  I now purchase clothing styles I had previously trained my eyes to scroll past, and I can’t see a friend or co-worker without hearing them say, “have you lost weight?” I feel lighter in life, have more energy to work out, and I am instinctively making healthier food choices. 
     
    The evidence of holding myself accountable for my weight loss and exercise plan is my reflection in my new full-length mirror, and the two-piece swimsuit I wore proudly on my family vacation.  Furthermore, having succeeded in this makes me so proud that my children have a healthier mom who feels good about herself, and I want my newfound confidence to rub off on them. 
     
    *Members on our program, on average, lose 1-2 lbs. per week. Weight loss current as of November 2017.

  • Elisa - Jenny Craig
    Most of us have heard the term body mass index, or BMI, but do you know what it is? If you don’t, you aren’t alone. “What is BMI?” is a common question for people who are looking to lose weight and achieve a healthier lifestyle.
     
    Although BMI might seem mysterious, it can be a helpful tool when considering your health. Read on as we explain how BMI is used as a measurement and offer a few tips for reaching and maintaining a healthy BMI.
     
     
     
    The Basics of Body Mass Index
    According to the Centers for Disease Control and Prevention (CDC), “BMI is a person’s weight in kilograms divided by the square of height in meters.”1 While this may sound complex, in simplest terms, it means that BMI considers your weight in relation to your height.
     
    Although there is a formula for calculating BMI, you don’t have to be a math expert to do the calculations. In fact, there are many reliable BMI calculators. Jenny Craig offers a BMI calculator that is easy to use.
    What Does BMI Measure?
    It’s important to note that BMI does not directly measure body fat or your health. But research has shown that it moderately correlates with more direct measures of body fat that can be more invasive or expensive.2
     
    BMI is a common measure of health and fitness because it is an inexpensive and simple way to help assess whether a person is underweight, at a healthy weight, overweight, or obese. The following guide shows which BMI ranges correspond to which BMI categories3:
     
    ●       Underweight: BMI of less than 18.5
    ●       Healthy weight: BMI of 18.5-24.9
    ●       Overweight: BMI of 25-29.9
    ●       Very Overweight: BMI of 30.0 or greater
    BMI & Your Health
    Although BMI does not directly measure your body fat, the correlation between BMI and body fat is relatively strong. A high BMI is also associated with a number of health problems, including high blood pressure, type 2 diabetes, coronary heart disease, stroke, sleep apnea, osteoarthritis, high LDL cholesterol and some cancers.4 However, even if two people have the same BMI, their levels of body fat may vary. Research cited by the CDC reports that gender, ethnicity, age, and muscle composition can affect whether two people with the same BMI have different levels of body fat:5
     
    ●       Women tend to have more body fat than men of the same BMI6
    ●       Older individuals generally have more body fat than younger adults of the same BMI.7
    ●       Because athletes tend to have more muscle than non-athletes, they tend to have less body fat than non-athletes of the same BMI.8
    Keeping Your BMI in Range
    Your weight is influenced by many factors, including environment, genetics, metabolism, and lifestyle choices.9 Although you can’t control certain factors like your genes, you can make healthy changes in your lifestyle that can help you achieve and maintain a healthy BMI range.
     
    Since diet is a key component of weight loss, it’s important to make sure you’re getting the right mix of carbohydrates, protein, and fat from the foods you’re eating. Incorporating more non-starchy vegetables into your meals is a great way to get added vitamins and nutrients. If you’re unsure about how to integrate healthier eating practices, a program such as Jenny Craig takes the guesswork out of meal planning while teaching you valuable tools to lead a healthier lifestyle.
    Additionally, taking into account not just what you eat, but also when you eat can impact your weight. Eating earlier in the day can help you get in sync with your body’s natural clock, also known as your circadian rhythm, which can lead to greater and more effective weight loss.10
     
    Another factor to consider is exercise. Regular physical activity can help you reach and maintain a healthy BMI. Expert guidelines suggest at least 150 minutes of moderate-intensity aerobic activity every week as well as two days a week of muscle-strengthening activities.11
     
    By understanding more about your BMI, you may be better able to achieve and sustain a healthy range and furthermore, a healthier lifestyle.  
    Are you ready to commit to a weight loss program that can help you reach your weight loss goals and a healthy BMI? Book your free Jenny Craig appointment today.
     

     
    Sources:
    [1] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [2] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [3] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [4] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968570/
    [6] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [7] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [8] https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
    [9] https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
    [10] https://www.ncbi.nlm.nih.gov/pubmed/23357955
    [11] https://www.cdc.gov/physicalactivity/basics/index.htm

  • Elisa - Jenny Craig
    How many minutes of physical activity do you get each day? If it’s less than 30 minutes, you’re not alone. According to the CDC (Centers for Disease Control and Prevention), only 1 in 5 adults meet the Physical Activity Guidelines for Americans, which includes 150 minutes a week of moderate-intensity aerobic activity.1
      
    We know physical activity is beneficial for our health, so why aren’t we getting more of it? In today’s fast-paced world, most people don’t have the time to fit as much regular physical activity into their busy schedules as they’d like. However, that doesn’t mean you can’t find simple ways to incorporate more movement into your routine. Did you know that non-exercise activity (no sweating required!) can burn up to an additional 350 extra calories per day?2
     

     
    We’ve compiled a list of 6 simple and creative ways to sneak more activity into your everyday routine:
    Park farther away
    Every step counts, so why not park a little farther away from your destination? This will allow you to get some quality steps in, and as a bonus, you’ll be able to enjoy a little more time outside. Plus, it can alleviate any stress you may have about finding the closest available parking spot.
    Take a lap on the way to the loo
    Though it might be tempting to use the closest bathroom at the office, making the time to walk to the other end of the building can accumulate more steps than you’d imagine. Take it a step further, use a bathroom that is up or down a flight of stairs.
    Replace your water bottle with a smaller cup
    Drinking water throughout the day is essential, as is regular movement. Instead of filling up a large water bottle and slowly sipping it throughout the day, try using a regular-sized glass, and fill it up regularly. Even small, frequent trips to the kitchen can boost your overall daily activity.
    Stand up and stretch every hour
    The adverse effects of prolonged sitting include an increased risk of high blood pressure or coronary heart disease and an increased risk of type 2 diabetes.3 Try setting an alarm or reminder on your phone every 30-60 minutes to take a minute or two to stand up and stretch your legs before getting back to work.
    Replace emails with face-to-face conversations
    If you’re writing a lengthy email – you may want to hit pause. Could your question be resolved with a discussion? Try taking a break from your screen and walk over to your co-worker to chat. Not only will this get you moving, but it could also increase your productivity, as replacing emails with in-person conversation has been shown to reduce distractions and stress levels.4
    Take a walk on your lunch break
    You may feel like a mid-day break will halt your work progress, but taking the time to get some fresh air and go for a walk at lunch can reduce your stress levels.5 Feeling like you’re in a creative slump? A recent study6 found walking could enhance your productivity and creativity. Try partnering with a friend for added accountability and to make your time outside a bit more fun.
     
    Ready to incorporate more movement and nutritionally balanced meals into your routine? Book your free appointment with Jenny Craig and start achieving the results you want!
     

    Sources:
    [1] https://www.cdc.gov/physicalactivity/data/facts.htm
    [2] https://www.acefitness.org/education-and-resources/lifestyle/blog/3757/the-n-e-a-t-way-to-exercise
    [3] https://www.acefitness.org/education-and-resources/professional/prosource/january-2016/5756/a-workout-to-counteract-the-effects-of-prolonged-sitting
    [4] https://hbr.org/2016/06/some-companies-are-banning-email-and-getting-more-done
    [5] https://well.blogs.nytimes.com/2015/01/21/stressed-at-work-try-a-lunchtime-walk/
    [6] https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf

  • Elisa - Jenny Craig
    You may be sleeping for 7-9 hours a night, but why are you waking up tired and groggy? Here are some reasons why you may feel tired even if you slept through the night and changes you can make to feel well-rested.
     

     
    Why do you still wake up feeling tired and groggy, even if you got the National Sleep Foundation’s recommended 7-9 hours of sleep per night? You may think it’s because your morning cup of coffee isn’t strong enough, but it’s actually the quality of sleep that determines how well your body functions during the day.
     
    When you sleep, your body goes into a restorative mode that helps it recover from your daily activities and also regulates hormones that stimulate (ghrelin) and suppress (leptin) hunger.1 However, when you’re tired and don’t get enough quality sleep, these hormones can become unbalanced, which may lead you to eat more and impact your weight loss progress.
     
    Below are a few of the reasons why you may be feeling tired even after a full night’s sleep – and ways you can improve your quality of sleep:
     
    Screen time overload!
    Everyone is continuously connected to their devices; on their computers all day, then catching up on social media and texting on their phones before heading off to bed at night. The bright lights from your electronics make your brain think it’s still daylight,2 and may also lead to stress or excitement to prevent you from going to bed as soon as you’d like—or worse, wake you up in the middle of the night with notifications.
     
    Try avoiding screens at least an hour before bed to ease into sleep sooner. By picking up a book or practicing simple meditation, you may be less tempted to reach for your electronic device and in turn, drift off a little earlier.
     
    Nightmares may be more real than we think.
    Dreams—including your most vivid nightmares—are helping your brain work through stress and emotions, like anger, sadness and fear.3 While you may not be jolted wide-awake, you can still feel like you haven’t rested since your mind has undergone a stressful situation.

    If you find yourself feeling anxious or stressed, try finding activities that can help you monitor your worries. Chatting with friends and loved ones can help you shift your mindset and open up about a stressful situation. Finding activities that bring you joy can also help you gain perspective and allow you to feel more relaxed.
     
    Nighttime bathroom breaks.
    While the old rule of thumb used to be drinking eight 8-ounce glasses of water a day, the guidelines have been changing. Many experts now recommend half your body weight in ounces, which can seem like a lot depending on your activity level, work hours and how much water you’re used to sipping.

    By increasing your water intake, you may notice your bathroom trips becoming more frequent, especially around bedtime. Try reducing your liquid intake 1-2 hours before you turn out the lights to avoid midnight trips to the restroom. 
     
    Midnight munching and late-night meals. 
    It’s not only about what you’re eating, but when you’re eating. Because your body follows an internal clock, also known as your circadian rhythm, it’s primed to digest food more efficiently during the day as your metabolism naturally slows down at night. As a result, your body may have difficulty processing late-night snacks or meals, which may not only lead to inadequate sleep,4 but also to weight gain.5 By avoiding food consumption later in the evening, you may be able to rest more soundly throughout the night.
     
    If you’re tired of tossing and turning or feeling groggy, give these tips a try and you may feel more rested in the morning.
     
    Did you know that by following our newest program, Rapid Results, your sleep quality could improve? Contact us for your free appointment. Members following our Rapid Results program lost up to 16 pounds in the first 4 weeks! †
    † First 4 weeks only. Avg. weight loss in study was 11.6 lbs for those who completed the program.
     

     
    Sources:
    [1] Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004, December). Retrieved April 02, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ 
    [2] https://www.washingtonpost.com/national/health-science/blue-light-from-electronics-disturbs-sleep-especially-for-teenagers/2014/08/29/3edd2726-27a7-11e4-958c-268a320a60ce_story.html?utm_term=.b07dfca28086
    [3] https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
    [4] https://www.huffingtonpost.com/dr-michael-j-breus/eating-at-night-disrupts-sleep_b_7867760.html
    [5] https://well.blogs.nytimes.com/2009/09/03/late-night-eating-linked-to-weight-gain/
     
     

  • Elisa - Jenny Craig

    5 Ways to Boost Your Immune System

    By Elisa - Jenny Craig, in Live Life,

    This year’s flu season has been a doozy, and it’s not over yet. Although cases of the flu often peak in February, the season can sometimes last into May.1 No one wants to put their life on hold to deal with the coughing, fever and body aches that come with catching this illness, so it’s important to take steps to boost your immune system which will, in turn, help you avoid getting sick.
     
    In addition to getting an annual flu shot and washing your hands often, you can also take other precautionary actions to stay healthy during flu season and the rest of the year. We’ve compiled a list of the five best ways to boost your immune system.
     

     
    #1. Get a Good Night’s Sleep
    Have you noticed that you’re more likely to get sick when you don’t get enough sleep? It’s not your imagination. Studies have shown that not getting enough z’s can result in higher levels of stress and more inflammation in your body.2 These issues spell trouble for someone who is trying to fight the flu. Studies have also found that well-rested people who receive a vaccine have stronger protection against the illness than their sleep-deprived counterparts.3
     
    Wondering how much sleep you need to stay healthy? Adults need approximately seven to eight hours of sleep to boost the immune system.4 In today’s busy world, it can feel almost impossible to get this much rest. But just remember, it’s easier to schedule more time to catch some shut-eye than it is to be out of commission for a week or longer after catching the flu.
    #2. Adopt Healthy Eating Habits
    Eating right is important for more than just weight loss. Certain foods can actually help boost your immune system. Your body needs certain nutrients to function properly and fight off the germs you encounter in daily life.
     
    Your diet should include a balance of high-fiber carbohydrates, fat and protein. It should also be rich in fruits and vegetables, which contain critical vitamins and minerals, including vitamins C and E, zinc and beta-carotene. When selecting fruits and veggies, go for brightly colored options, such as berries, apples, carrots and spinach.
    #3. Try to Stress Less
    Life can be stressful at times. But long-term stress can make you more vulnerable to everything from the common cold to serious illnesses.5 The reason why is simple. Chronic stress causes your body to be exposed to a constant stream of stress hormones that can suppress your immune system.6
     
    You aren’t alone if you think it’s unlikely to get rid of stress entirely. Everyone experiences stress in life, but you can take steps to manage it. Some excellent options for stress management include meditation, connecting with friends and loved ones and working out. Find a combination of stress relievers that works best for you!
    #4. Get Your Heart Pumping
    Exercise can not only help alleviate stress and aid in weight loss, but it also has immunity-boosting benefits. When you break a sweat regularly, you are less likely to get colds than someone who does not exercise as frequently or who does not work out at all.7
     
    For the biggest health benefit, aim for a total of 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking and a couple days a week of muscle-strengthening activities that work all of your major muscle groups.8 Even including a few smaller intervals of activity throughout your day (10-20 minutes) can be beneficial. Not only can this help you fight the flu and other illnesses by boosting your immune system naturally, but it may also help you make progress in reaching your weight loss goals.
     
    When you do hit the gym, make sure to take some extra precautions to protect yourself from germs, especially during flu season.  Some helpful tips include wiping down machinery with a towel or a wipe before and after use, washing your hands consistently, and bringing your own water. Alternatively, you can opt for a workout at home or go for a run or walk to stick with your fitness routine.
    #5.Toss the Cigarettes and Alcohol
    It comes as no surprise drinking and smoking can make you more prone to illness. Research shows that cigarette smoke and viruses like the flu interact to increase lung inflammation and damage, which can make flu symptoms worse for smokers.9 As for alcohol, drinking too much of it can weaken your immune system’s response against the flu.10
     
    By using these tips, you can help boost your immune system to fight the flu and other illnesses while simultaneously improving your health and wellness.
     
    Are you looking to start a healthier lifestyle? Incorporate healthier foods and get started with your weight loss journey, by booking your free appointment with Jenny Craig.
     

     
    Sources:
    [1] https://www.cdc.gov/flu/about/season/flu-season.htm
    [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/
    [3] https://www.ucsf.edu/news/2012/08/12458/sleep-affects-potency-vaccines
    [4] https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
    [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/
    [6] http://www.apa.org/research/action/immune.aspx
    [7] https://www.sciencedaily.com/releases/2006/10/061026095359.htm
    [8] https://www.cdc.gov/physicalactivity/basics/index.htm
    [9] https://www.sciencedaily.com/releases/2008/07/080724175857.htm
    [10] http://www.medicaldaily.com/why-alcohol-abuse-associated-bad-flu-bouts-study-explains-how-booze-impairs-your-immune-299916

  • Elisa - Jenny Craig

    How to Naturally Increase Your Metabolism

    By Elisa - Jenny Craig, in Eat Well,

    When you’re trying to shed those extra pounds, you might find yourself wishing that you had a faster metabolism to help reach your weight loss goals. The web is filled with tips and tricks that promise to help jumpstart your metabolism, but it can be hard to separate weight loss fact from fiction.
     
    To make things easier and help you learn how to boost your metabolism safely, we’ve compiled a list of natural metabolism boosters that have been proven to enhance your fat burning abilities.
     

    #1. Get your protein in every meal
    It might seem counterintuitive, but certain foods can increase your metabolism for a few hours after you eat them.1 Your body needs extra calories to digest, absorb and process the nutrients in the foods you eat. This is known as the thermic effect of food (TEF).2
     
    When you eat a protein-rich meal, your metabolic rate increases by 15-30%.3 Other foods also cause your metabolism to rise, but not by as much. Carbohydrates can result in a metabolic increase of 5-10%, while fats only increase it by 0-3%.4
     
    Protein packs another hidden benefit. It helps you feel full and satisfied which may prevent overeating.5 By including protein at each meal, you may be less likely to reach for a tempting treat later. Jenny Craig follows expert guidelines by balancing protein in each meal plan to 20-25% of the overall calories.
     
    Eating more protein can also help prevent muscle loss, which is a common side effect of weight loss.6 Most people want to lose fat, not muscle, when following a weight loss program, so incorporating an adequate amount of protein into your routine is the perfect solution.
    #2. Don’t Skimp on Sleep
    You might think that rest isn’t an important part of your weight loss journey, but not getting enough sleep each night is a risk factor for obesity.7
     
    Not only does sleep deprivation have a negative impact on your metabolism, but it’s also associated with high blood sugar levels and insulin resistance, which may increase your risk of developing type 2 diabetes.8
     
    When you don’t get enough z’s, it can decrease the hormone that controls fullness (leptin) and increase the hormone associated with hunger (ghrelin).9 This can make it difficult for someone who is sleep deprived to reach their weight loss goals. So, next time you think about staying up for an extra hour, remember that a good night’s sleep can help your weight loss, not to mention help you function better the next day.
    #3. Use Your Circadian Rhythm & Try a Daylight Nutrition Strategy
    Time-restricted feeding, a type of intermittent fasting, is an innovative approach to weight loss. Instead of focusing on what to eat, time-restricted feeding shifts the focus on when to eat, mainly during daytime hours. When used in conjunction with your body’s natural clock, also known as your circadian rhythm, it can lead to expedited weight loss results.10
     
    With time-restricted feeding or a daylight nutrition strategy, you limit when you eat to a certain number of hours each day, most likely when the sun is out. For example, you might only eat for a 12-hour period, between 7:00 a.m. and 7 p.m. The subsequent 12-hour time includes sleep and abstinence from food consumption.
     
    Time-restricted feeding has a number of benefits. Some studies have found that this type of routine helps individuals reduce the number of calories they eat in a day.11 However, this doesn’t mean you can eat anything, the kinds of food that you eat during the day dictate whether you should reduce your calorie consumption.
     
    A Daylight Nutrition Strategy and leveraging your body’s natural circadian rhythm is the science behind our new Rapid Results program. The program uses your circadian rhythm to help optimize metabolism and accelerate weight loss by burning calories when it’s most effective.
    #4. Elevate Your Heart Rate
    In conjunction with a nutritionally sound weight loss plan, incorporating exercise into your routine can aid in further weight loss. Health experts recommend 30 minutes of moderate-intensity activity five times per week in addition to muscle strengthening activity two times per week.  You don’t have to run a marathon or blast your way through a spin class to reach your activity goals. At Jenny Craig, you’ll learn strategies for building an active lifestyle. Your consultant will help you explore ways to add more movement into your daily regimen.
    Metabolism & Weight Loss
    While the above tips can help you boost your metabolism, it’s also important to keep in mind that your metabolism can change with weight loss as your body composition changes. Our Registered Dietitian, Janet Nash, shares the science behind weight loss and the effect on your metabolism.
     
    Regardless of where you are in your weight loss journey, you can use these proven and natural tips to help supercharge your metabolism. These simple lifestyle changes are beneficial for your metabolism as well as your overall wellness.
     
    Learn how to improve your health with a weight loss program that includes a science-based approach to achieving results. Contact Jenny Craig for a free appointment to get started.
     

     
    Sources:
    [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
    [2] https://www.britannica.com/science/human-nutrition#ref868908
    [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
    [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944
    [5] https://www.ncbi.nlm.nih.gov/pubmed/16950139
    [6] https://www.ncbi.nlm.nih.gov/pubmed/23097268
    [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301
    [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498
    [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701
    [10] Longo, Valter D., and Satchidananda Panda. Cell metabolism, U.S. National Library of Medicine, 14 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.
    [11] https://www.ncbi.nlm.nih.gov/pubmed/24739093

  • Elisa - Jenny Craig

    Portion Distortion: Are You Eating Too Much?

    By Elisa - Jenny Craig, in Eat Well,

    Did you know that 20 years ago, a typical bagel used to contain around 140 calories and today it has approximately 350?1 Portion sizes have doubled and tripled over the last couple of decades2 so it can be hard to determine if you’re consuming the right amount of food. Read on to learn how you can keep your portion sizes in check.
     

     
    You may already know that consuming healthy portion sizes is a key component of any successful weight loss program. However, even though it’s easy to believe you intuitively understand the amount of food that constitutes a healthy serving, we are getting some very confusing visual cues on a consistent basis.
    For example, the size of a standard American dinner plate has grown 3 inches since the 1950s, expanding from 9 inches to 12 inches. And we’ve been filling up that extra space with extra food. According to research3 conducted by the National Heart, Lung and Blood Association, a gradual “portion distortion” epidemic has caused the standard size of U.S. food portions to increase dramatically over the past 20 years.
    A Growing Problem
    Take the average cheeseburger – twenty years ago, it contained about 333 calories and now it can clock in at as much as a whopping 590 calories.4 Average servings of both bagels and coffee have doubled in size5, and our society’s growing love for sugary, flavored lattes has raised the average coffee calorie count to nearly 350 calories.
     
    Large grocery outlets and B.O.G.O. deals encourage buying everything in bulk, which can make it easy to consume more food than necessary. Even nutritionally “healthy” foods like fruit can hinder weight loss when eaten in large quantities, so it’s important to redefine what “healthy” portions look and feel like—on product labels, on your plate and in your body. Here are six helpful tips to help you keep your portions on track:
    1. Use Smaller Plates
    According to a study6 conducted by the American Journal of Clinical Nutrition, reducing the size of your plate can have a dramatic impact on how much food you consume. Researchers found that environmental influences (such as the size of your popcorn bucket at the movies, or your dinner plate at home) are often beyond our conscious awareness. This can lead us to eat mindlessly, even after we’re full. Simply reducing your plate from 12 inches to 9 inches can shave up to 250 calories from every meal7—which adds up to 5,250 fewer calories per week.
    2. Fill (and Empty) Your Plate Wisely
    How you use the space on your plate matters, too! A great rule of thumb is to reserve half of your plate for non-starchy vegetables, which tend to be more filling, while also lower in fat and calories. The remaining half can be split evenly between lean protein and complex carbohydrates, like fiber-rich whole grains, beans or starchy vegetables.  On the Jenny Craig maintenance program, consultants recommend to make “half your grains whole”. By trying new varieties, you’ll discover new textures, flavors and extra nutritional benefits. Plus, the additional fiber will help make your meal or snack more satisfying.
    3. Become a Nutrition Facts Ninja
    It’s easy to assume that the recommended “serving size” listed on the nutrition panel of your favorite foods is also the right portion for you to eat. But unfortunately, this isn’t always the case—and the numbers don’t always add up in our favor.
     
    Take, for example, typical store-bought granola. The serving size listed is a ½ cup, but most of us would probably eat twice that in one sitting, which means we’re logging more than 6008 calories and up to 30 grams of fat, including the milk. Be sure to calculate your calorie intake based on the actual recommended portions. We love this FDA Guide to the Nutrition Facts panel, which is designed to help you guide your choices based on all the ingredients in the foods you consume.
    If you’re a Jenny Craig member, you don’t need to worry about measuring or counting since the food is portioned out to exactly the right amount.
    4. Pre-Pack Your Snacks
    Healthy snacking is actually an important part of your weight loss journey as it helps fuel your metabolism and can reduce your chances of overdoing it when mealtime rolls around. But unless you’re proactive about portioning, it can be easy for snacking sessions to spiral out of control.
    Try pre-packing snacks in small baggies or containers with the recommended serving size—and avoid eating directly from the box or bag, which can make it easy to lose track of how much you’ve consumed.
    5. Eat Slowly and Mindfully
    Doctors have long touted the benefits of mindful eating9. Simply taking the time to chew each bite thoroughly, free from the distractions of the television or your laptop, can not only lead to greater enjoyment of your meal—but can also lead to eating less.
     
    Why? It takes your body about 15–20 minutes to communicate the sensation of fullness to your brain. When we eat quickly or distractedly, our minds are effectively overriding our bodies’ natural “stop buttons.” Give these natural processes time to work, and you may recognize that you don’t actually want that extra slice of pizza after all.
    6. Use Visual Cues to Estimate Portions
    Not sure how to visually estimate the right portion of your favorite food? Our Jenny Craig nutritionists created some easy-to-use visual cues to help guide your portion control. A cup of cooked veggies, for example, is about the size of a light bulb; three ounces of meat or cheese is about the size of a standard deck of cards. Once you’ve successfully internalized these common visual cues, you’ll have a foolproof portion-control calculator you can use to stay on track anytime, anywhere.
    If you’re following the Jenny Craig program, we teach you what your plate should look like, so you can still eat your favorite foods while achieving your weight loss goals. 
     
    For more information on how Jenny Craig can help you with portion sizes and weight loss, contact your local neighborhood Jenny Craig center for your free appointment.
     

     
    Sources:
    [1] https://www.nhlbi.nih.gov/health/educational/wecan/portion/documents/PD1.pdf
    [2] https://www.nhlbi.nih.gov/health/educational/wecan/news-events/matte1.htm
    [3] https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm
    [4] https://www.nhlbi.nih.gov/health/educational/wecan/portion/documents/PD1.pdf
    [5] https://www.nhlbi.nih.gov/health/educational/wecan/news-events/matte1.htm
    [6] https://academic.oup.com/ajcn/article/82/1/236S/4863399
    [7] http://www.cookinglight.com/eating-smart/smart-choices/larger-plate-sizes-affect-portion-control 
    [8] Calorie Count: http://www.calorieking.com/ 
    [9] https://www.health.harvard.edu/staying-healthy/mindful-eating
     

  • Elisa - Jenny Craig
    We know that what you eat matters. But can when you eat really make a difference? According to the latest research1, by eating with your body’s natural circadian rhythm, you can optimize your metabolism to lose weight more effectively and reap a whole host of health benefits in the process.
     
    What is Time-Restricted Feeding?
    Time-restricted feeding (TRF) is a strategy where you limit eating to certain hours of the day. Specifically, TRF limits food consumption to 12 hours or less, followed by a period of not eating for 12 hours or more. By giving your body a 12-hour break from the process of digestion, the body burns glucose that is naturally stored in the liver and then turns to burning fat. This process helps preserve lean body mass while reducing unwanted fat.
     
    Here’s what a day on TRF looks like: you wake up and have breakfast around 8 a.m., eat as planned throughout the day, then finish up your last meal by 8 pm. After that, you only consume water or non-caloric drinks such as herbal tea. The idea focuses on an eating time frame versus restricting calories or certain foods.
     

     
    The results speak for themselves. Research has shown that individuals tend to eat fewer calories per day when following this method, leading to quicker weight loss results.2 TRF has also been shown to improve sleep, increase energy, and reduce the risk of certain cancers.3 When coupled with a strategic eating plan, it can lead to expedited results.
    What’s the science behind it?
    “When you don’t eat for an extended period of time, say eight to twelve hours, you enter a fasted state, your insulin levels are low, and your body starts to use fat as its source of energy,” states Dr. Pamela Peeke, MD, MPH, FACP, FACSM, National nutrition and metabolism expert.
     
     
    Equally as important, is syncing eating habits with your body’s internal clock known as your circadian rhythm, which can help optimize your metabolism and accelerate weight loss, while helping to prevent disease and enhance overall wellness.
    What is Circadian Rhythm?
    Have you ever wondered why you seem to feel tired or more lively at certain times each day? The cells in your body have their own “body clock,” which follows a circadian rhythm that parallels the light-dark periods during the 24-hour day. Your cells are working hard during the day, metabolizing or managing complex chemical processes throughout your body. Your metabolism peaks toward mid-day and tapers toward the end of the day. Because of this hard work, your cells need time to rejuvenate and recover from their daily activities and “clean house,” which is why the rejuvenation period (the non-eating part of TRF) is essential. This period contributes to the many health benefits of eating naturally with your circadian rhythm.
     
     
    Jenny Craig has incorporated the latest Nobel Prize-winning research on circadian rhythm and the science behind time-restricted feeding into its new program, Rapid Results. Members on the new program can lose up to 16 pounds in the first four weeks. Average weight loss on the study was 11.6 pounds for those who completed the program. 
     
    Are you ready to try the new Rapid Results program and see if TRF can work for you?  Contact us for a free appointment.
     

     
    Sources:
    [1] Longo, Valter D., and Satchidananda Panda. Cell metabolism, U.S. National Library of Medicine, 14 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.
    [2] Rothschild, J, et al. “Time-Restricted feeding and risk of metabolic disease: a review of human and animal studies.” Nutrition reviews., U.S. National Library of Medicine, May 2014, www.ncbi.nlm.nih.gov/pubmed/24739093.  
    [3] Longo, Valter D., and Satchidananda Panda. Cell metabolism, U.S. National Library of Medicine, 14 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.

  • Elisa - Jenny Craig

    Belly Fat: Is It Harmful to Your Health?

    By Elisa - Jenny Craig, in Eat Well,

    It’s the subject of many magazine articles on how to blast it away, but what is “belly fat” and why is having too much of it bad for you? Find out why holding extra weight in your mid-section can be detrimental to your health, and some simple ways you can reduce it.

    What is “Belly Fat” and How Does It Impact Your Health?
    While the term “fat” can seem to have a negative connotation, fat cells are an essential part of life. Your body needs fat to sustain its normal activities and stores two different kinds of fat. Subcutaneous fat is stored right beneath the skin and isn’t considered dangerous to one’s health. However, the other type of fat, called visceral fat, and sometimes referred to as “belly fat,” is stored in your abdominal area and surrounds your organs, like the pancreas, kidneys and liver. Unlike subcutaneous fat, which you can pinch, visceral fat lies deep within the body. You need some of it to protect your organs, but too much of it can be dangerous by putting pressure on your organs.1
     
    Visceral fat also secretes chemicals called cortisol and cytokines. Cytokines can lead to inflammation, which can lead to heart disease, fatty liver, arthritis, hypertension and cognitive decline.2 Cortisol, otherwise known as the “stress hormone,” increases visceral fat and insulin resistance, which makes it more difficult to lose weight and may lead to diabetes over time.3
     
    Because we can’t choose where our body stores extra pounds (wouldn’t that be nice!), it’s important to notice where you may be prone to holding extra weight and if it does happen to be in your mid-section, finding safe and healthy ways to reduce it. 
     
    Luckily, there are simple steps you can incorporate into your daily routine to help reduce visceral fat. Here are six ideas that you can easily try:
     
    1. Consume more calories when your metabolism is working its hardest.
    The body is primed to digest and process food more efficiently during the day, but not as well at night. As a result, our bodies metabolize at a higher rate in the morning and afternoon, and slower at nighttime. Try to balance your days so that you are consuming a higher amount of calories in the morning and afternoon and fewer calories in the evening.
     
    Another tip: try keeping your meals within a 12-hour time frame so your body can use the fuel you’ve provided it as efficiently as possible during the day and have a 12-hour rest period at night. A remarkable impact of the 12-hour rest period is that body fat, especially belly fat, decreases. Jenny Craig’s newest program, Rapid Results, includes a menu plan so can take maximum advantage of your body’s natural fat-burning ability, so you can lose weight faster.
     
    2. Allow your body to rest.
    Studies have shown that the body burns fat, especially visceral or “belly” fat, when you abstain from eating for at least 12 hours.4 By finishing up your last meal of the day at a decent hour and getting a full night’s rest, you let your body’s cells take a break from digestion and repair from all of their hard work during the day. By following your body’s natural circadian rhythm and eating when your metabolism is revved, followed by taking that 12-hour “rest” from eating, you can reap health benefits beyond just weight loss, such as better mood, improved immune function, preservation of muscle mass, as well as decreased risk for dementia.5 Jenny Craig’s newest program, Rapid Results, was based on this innovative science and includes a 12-hour “rejuvenation” period to allow your metabolism to burn the most calories.
     
    3. Get enough sleep.
    Consistently getting enough sleep produces many health benefits, including improved weight loss, less fat storage and better hunger and craving control.6 Try aiming for 7-9 hours per night.
     
    4. Cut back on added sugar.
    When you consume sugar, your body transforms it into glucose, which helps fuel your activities. When there is an excess amount of sugar consumed, the body turns the glucose into fat that can potentially be stored in your mid-section.7 While everything in moderation is always a great guideline, make sure to keep your portions in check and avoid adding additional sugars to your food or beverages.   
     
    5. Pay attention to portion sizes.
    Consider your portion sizes at each meal and snack. Reducing the number of calories you’re digesting at every meal, even if it’s just by a small amount, can add up quickly and aid in weight loss and an overall reduction in fat.8
     
    6. Get moving.
    Movement is important for so many things—it helps with building stronger joints, supporting blood flow and encouraging weight loss. Aerobic exercises, like walking, have been especially linked to losing visceral fat.9
     
    Are you ready to take the next step? Jenny Craig’s newest program, Rapid Results™, can help you reach your health and wellness goals. With the support of a Jenny Craig personal consultant and a menu plan that takes into account not only what you eat, but when, we’ll set you on the right path so your body is working optimally with your natural circadian rhythm to lose weight10 more efficiently. Contact us to make your free appointment today.
     
     
    Sources:
     
    [1] https://www.webmd.com/diet/obesity/features/the-risks-of-belly-fat#1
    [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013623/
    [3] https://www.nature.com/articles/srep18495
    [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3511220/
    [5] 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.
    [6] http://time.com/4757521/sleep-yourself-slim/
    [7] https://www.huffingtonpost.com.au/2017/04/20/so-this-is-exactly-how-sugar-makes-us-fat_a_22046969/
    [8] https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809?pg=2
    [9] https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0024250/
    [10] 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.
     

  • Elisa - Jenny Craig
    Did you know that cardiovascular disease is the leading cause of death for men and women?1
    Find out if you’re at risk and how you can keep your heart healthy.
     
     
     
    It’s scary but true: cardiovascular disease (CVD) is the number one cause of death for both women and men. According to the Centers for Disease Control and Prevention, one in four deaths is related to cardiovascular disease.2 These are staggering statistics, but with proper monitoring and making certain lifestyle changes, you can help decrease your risk of CVD. 
    What is Cardiovascular Disease?
    Cardiovascular disease affects the heart and blood vessels, resulting in most often a heart attack or stroke. When plaque builds up on the walls of arteries, the blood vessels narrow and become stiff, a process called atherosclerosis. The American Heart Association explains that a heart attack happens when the blood vessels going to the heart are blocked, and a stroke occurs when the blood vessels going to the brain are cut off.3
    Risk Factors for Cardiovascular Disease
    A few risk factors for heart disease cannot be controlled, such as family history, age, and gender (men are at greater risk, as are post-menopausal women). But, there are risk factors that are manageable, such as smoking, alcohol consumption, weight, physical activity, diabetes, HDL and LDL cholesterol levels, and blood pressure.4 You can decrease your risk for cardiovascular disease by quitting smoking, limiting alcohol, and getting enough exercise. If you are overweight, losing just 5 percent of your body weight lowers blood pressure, abnormal blood lipids (fats), and blood sugar–factors that affect heart disease.5
     
    Although some risk factors can’t be controlled, making positive changes in your life moving forward could help you prevent your risk of developing CVD. Here’s a handful of ways you can implement change to your routine:
    5 Ways to Manage Your Risk of Developing Cardiovascular Disease
    Listen to your body’s natural rhythm
    Your body’s cells follow a natural circadian rhythm. Their metabolism process follows a predictable curve that matches the 12-hour light and dark periods during the day. Like the sun, your metabolism peaks toward mid-day and tapers off during the early evening. By following your natural circadian rhythm and consuming more calories when your metabolism is most active during the day, and then utilizing a 12 hour “rest” period where you stop consuming calories and your cells simply rejuvenate rather than focus on digestion, you can help restore your “good” cholesterol.9 Jenny Craig’s new Rapid Results program, integrates this scientific strategy to lose help you lose weight more effectively with your natural circadian rhythm.10 The Rapid Results menu plan has a nourishment period of 12 hours when your metabolism is most active, then a rest period of 12 hours when your cells need to rejuvenate.
    Keep your blood vessels healthy
    The best defense against heart disease is keeping your blood vessels strong, clear, and flexible as well as the endothelium healthy. What’s the endothelium? It’s a layer of cells that line the inside of blood vessels, that regulates blood flow and immune and inflammatory responses. When this lining is damaged, arteries can harden or become clogged. The good news–by monitoring LDL and HDL levels it’s possible to preserve the health of your blood vessels and heart.
    Decrease bad cholesterol and increase good cholesterol
    By lowering the “bad” cholesterol (LDL, low-density lipoprotein) and increasing the “good” cholesterol (HDL, high-density lipoprotein), you’ll keep your arteries from clogging, as HDL actually clears LDL out of your cardiovascular system.6 Try limiting saturated fats found in red meat and full-fat dairy and consuming more monounsaturated fats from sources like olive oil, avocados, canola oil, nuts and seeds, in your diet.7 Eating more soluble fiber from fruits and vegetables and more foods rich in omega-3 fatty acids (salmon, mackerel, almonds, flax seeds) will also raise HDL and keep your LDL in check.
     
    Physical activity also helps to manage cholesterol.8 Getting active for at least 30 minutes per day, even in three 10 or two 15-minute bouts, is an easy way to boost HDL levels. Walking on your lunch break, playing tennis, swimming laps, taking the stairs, and even biking to work are options for fitting in a daily sweat session that doesn’t take up too much time.
     
    Regulate your blood pressure
    Hypertension is a warning sign of heart disease. Decrease your blood pressure by working out daily, reducing stress, and increasing omega-3 fatty acids in your diet. U.S. Dietary Guidelines also recommend limiting your sodium intake to below 2300 mg per day.11 To do this, limit canned foods and use herbs to spice up meals instead of high-sodium seasonings. And if you are on the Jenny Craig program, rest assured that the nutritionally-balanced menu plans are specifically designed to reflect the nutritional composition guidelines of multiple health organizations.
    Eat your veggies and fruits
    It turns out your mom was right! Fruits and vegetables supply antioxidants to your body, which protect LDL from being “oxidized” and forming plaque on the interior walls of blood vessels.12 Powerful antioxidants, including vitamins A, C, and E, selenium, zinc, copper, and beta-carotene, can be found in whole grain foods and, of course, colorful fruits and vegetables. Make it easy by adding a serving of fruit to your breakfast and start your lunch with a garden salad.
     
    If you are overweight, dropping excess pounds can help reduce your risk of developing Cardiovascular Disease. If you’re ready to start forming healthier eating habits and follow a program that will help you reach your weight loss goals, contact us for your free appointment today.
     

    Sources
    [1] https://www.medicalnewstoday.com/articles/282929.php 
    [2] “Heart Disease.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 28 Nov. 2017, www.cdc.gov/heartdisease/facts.htm.
    [3] What is Cardiovascular Disease?, www.heart.org/HEARTORG/Conditions/What-is-Cardiovascular-Disease_UCM_301852_Article.jsp#.Wo3-O2sVipo.
    [4] “Risk factors.” World Heart Federation, www.world-heart-federation.org/resources/risk-factors/.
    [5] https://www.nbcnews.com/better/health/health-benefits-losing-just-5-percent-your-body-weight-ncna836056
    [6] http://www.heart.org/HEARTORG/Conditions/Cholesterol/HDLLDLTriglycerides/HDL-Good-LDL-Bad-Cholesterol-and-Triglycerides_UCM_305561_Article.jsp
    [7] “How to Lower Blood Pressure.” WebMD, WebMD, www.webmd.com/hypertension-high-blood-pressure/how-to-lower-blood-pressure#2.
    [8] “Top 5 lifestyle changes to improve your cholesterol.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 19 June 2015, www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935?pg=1
    [9] Chaix, A., & Zarrinpar, A. (2015). The effects of time-restricted feeding on lipid metabolism and adiposity. Adipocyte, 4(4), 319–324. http://doi.org/10.1080/21623945.2015.1025184
    [10] 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. 
    [11] Get the Facts: Sodium and the Dietary Guidelines. The Centers for Disease Control and Prevention, Oct. 2017, www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf.
    [12] Forman, Adrienne. “Can vitamins lower cholesterol?” HowStuffWorks, HowStuffWorks, 17 Apr. 2007, health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/can-vitamins-lower-cholesterol1.htm.

  • Nicki Miller
    Did you know about 1 in 8 U.S. women will develop breast cancer in their lifetime?1 While there are certain factors you can’t change when it comes to potentially developing breast cancer (like genetics and getting older), there are many things you can do to counteract your risk. There are no 100 percent guarantees to prevent this disease, so if you notice any changes up top, make a doctor’s appointment and continue to get annual mammograms once your doctor advises. Early detection can make a big difference. Here’s a list of 10 ways to help you reduce your risk:
     

     
    1. Eat Healthy Foods
    Don’t skimp on those veggies! While the American Cancer Society says foods are still an active area of research, there have been findings that show a diet that includes an abundance of vegetables, fruits, poultry, fish and low-fat dairy products has been found to lower one’s risk.2 However, it is proven that diets high in fat can lead to obesity, which is a risk for developing breast cancer. Although there isn’t a verified link between diet and the disease just yet, focusing on a nutrient-dense diet and keeping your weight in check can help improve your overall health. The Jenny Craig meal plan emphasizes fruits, vegetables, whole grains, lean protein sources and heart-healthy fats while limiting saturated fat, sodium and added sugars to help you reduce your chances of obesity and learn how to maintain your weight.
    2. Maintain a Healthy Weight, Especially After Menopause  
    According to the America Cancer Society, being overweight increases your risk of developing breast cancer.3 Furthermore, women who gain weight after menopause are at even more risk. This is due to estrogen coming from fat tissue after menopause. Having more fat tissue can increase your chance of getting breast cancer by raising estrogen levels.4
    3. Time Your Meals According to Your Body Clock’s Circadian Rhythm
    Get back to your body’s natural state. Your circadian rhythm, in simplest terms, is your body’s natural clock. By only eating during a 12-hour period during the day, starting from the time you have breakfast, you allow your body to reset and regenerate at night after a busy day metabolizing your food.  This helps to be in sync with your body’s natural circadian rhythm. Studies have shown a decrease in inflammation and insulin-resistance by eating more frequently and reducing evening eating, which is good news since both of these factors, when unregulated, can contribute to developing breast cancer.5 And an added perk is that eating with your circadian rhythm can help optimize metabolism and accelerate weight loss.6 Jenny Craig utilizes this strategy in conjunction with a nutritionally balanced menu in their newest program, Rapid Results. Members can lose up to 16 pounds in their first 4 weeks! †
    † Avg. weight loss in study was 11.6 lbs for those who completed the program.
    4. Stay Active
    You don’t have to hit the gym 24-7. While regular exercise can help with weight maintenance, you should also limit how much time you spend sitting. The American Cancer Society recommends at least 150 minutes of moderate-intensity activity (such as walking fast enough that you are breathing hard) or 75 minutes of vigorous exercise (like jogging) each week—or a combination of both.7
     
    5. Sleep Soundly
    Time to get some Z’s. Disrupting your circadian rhythm at night by either staying up late or not getting enough sleep has been associated with an increased risk of breast cancer.8 Turn in early regularly to ensure you get a good night’s rest and give your body enough time to recover from your day.
     
    6. Limit Alcohol
    You may want to pass on the wine as alcohol has been found to increase your likelihood of breast cancer.9 Alcohol can increase estrogen in the body as well as potentially damage DNA cells.7-10 As even small amounts of alcohol can pose a risk for cancer, the American Institute for Cancer Research recommends not drinking at all.11
     
    7. Stop Smoking
    Smoking isn’t ideal for your health in general because of the carcinogens it contains, but there is a growing link between cigarettes and breast cancer, specifically in premenopausal women.12
     
    8. Breastfeed
    Research has shown women who breastfeed can reduce their risk of developing breast cancer by up to 20 percent compared to those who opt not to nurse.13 Even more interesting, is the amount of time a woman breastfeeds also impacts her risk. Studies have shown nursing longer than one year can help reduce your cancer risk.14
    9. Avoid Hazardous Chemicals
    Although more research is still being done on the link between specific chemicals and breast cancer, try to be cognizant of your interaction with pesticides, paints and gasoline, among other chemicals you may interact with daily.15
     
    Give these tips a try! They may not only help you reduce your risk of breast cancer but will also likely improve your overall health.
     
    Are you ready to incorporate healthier food options with a weight loss plan that is scientifically supported? Contact Jenny Craig for your free appointment!

    Sources:
    [1] http://www.breastcancer.org/symptoms/understand_bc/statistics
    [2] https://www.cancer.org/cancer/breast-cancer/risk-and-prevention/can-i-lower-my-risk.html
    [3] https://www.cancer.org/latest-news/how-your-weight-affects-your-risk-of-breast-cancer.html
    [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2689796/
    [5] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0136240
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