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Live Life ·

Why Do Men and Women Lose Weight Differently?

Does this scenario sound familiar? You’ve started a weight loss plan with your husband—only he’s losing weight faster than you—what gives? Jenny Craig Nutritionist Monica Ropar addresses this common refrain and shares the science behind what is really going on.   There’s no denying, men and women are different. And how they lose weight is no exception. While it may feel disheartening when it seems like your male counterpart is losing weight without as much effort– don’t hit the panic button just yet.   Here are four scientific reasons men lose weight differently than women – and why you shouldn’t feel discouraged.   1. Body Composition Thanks to very basic differences in physiology, men’s and women’s bodies process calories in distinctive ways. In general, men have a higher concentration of lean muscle mass than women—which means their bodies naturally burn more calories doing the same activity, or even at rest, than women’s bodies do.1 Statistically, it all adds up to about a 5–10% faster metabolism, which may support greater short-term weight loss.2 While men may get the upper-hand initially, studies have shown that after about six months, weight loss usually levels out between the sexes.3 2. Testosterone vs. Estrogen As it turns out, the hormones that make men and women so different can also have a dramatic effect on weight.4 Men’s bodies are naturally rich in testosterone, which not only helps to build protein, but also fosters the growth of muscle mass during strength training workouts.5 Women, by contrast, have a higher concentration of estrogen—a hormone that is essential for healthy reproduction, childbearing and even breastfeeding.6 From an evolutionary standpoint, estrogen is designed to help women maintain higher fat reserves (around 6–11% higher than men) specifically for these purposes.7 The monthly hormone variations that are part of the menstrual cycle can also cause intense cravings for foods that are high in salt, sugar and fat.8 3. Fat Storage You’ve probably noticed that men and women “carry weight” differently; this, too, is tied back to physiological differences. When a man gains weight, the excess fat is typically stored around the abdomen as “visceral fat.”9 Women’s excess weight is more often stored around the thighs and hips as “subcutaneous fat.”10 However, when we reduce our caloric intake in order to lose weight, the fat around our abdominal area is usually the first to go.11 So initially, a man’s weight loss may be more noticeable if he holds excess abdominal fat.  4. Numbers Game Here’s something else that’s important to consider: if you look at weight loss from a purely mathematical perspective—men typically have more to lose. For a 200-pound male, 20 pounds is a 10% loss; for a 150-pound woman, 10% would only be 15 pounds.   Additionally, if a male and female are following the same caloric plan, the numbers also likely stack up in the man’s favor. If he typically ate 3,000 calories a day and she ate around 2,000, reducing both of their intakes to 1,500 per day will produce different results.  The Good News: Sustainability is the Key While it may seem men have a natural advantage when it comes to weight loss, studies show that in the long run, both men and women’s weight loss becomes comparable.12  While men tend to lose weight faster for the first two months of consistent nutrition and lifestyle changes, the playing field does become more level after the six-month mark.12 <br> <br> The key to success in any life change is approaching it not with a “quick fix” mindset, but with a “small, steady shifts” attitude. Stay committed, and focus on your successes rather than any little missteps that might occur along the way. <br> <br> For more information on how Jenny Craig can help you with the weight loss journey, contact your local neighborhood Jenny Craig center.   Sources: [1] [2] [3] [4] [5] [6] [7] [8] [9] [10] [11] [12]
Live Life ·

8 Healthy Ways to Celebrate Father's Day

Being a father is rewarding in so many ways, from the first time you hold your little one to watching them grow and learn. At other times, though, it can be all-consuming, and you may let your health fall to the wayside to offset your immediate daddy duties.   Given the emotional and time pressures of fatherly and life responsibilities, it’s understandable that your first instinct might be to celebrate Father’s Day by kicking back on the couch and indulging. But do you want to feel more energized and healthy? Here are some ideas for taking a more active approach to Father’s Day so you can get out, enjoy the day, and pat yourself on the back for all the things you do, dad! 1. Take a hike By choosing to get yourself moving outdoors, you’ll be combining high-quality physical activity with the natural relaxation that comes with being in nature.1  Grab the family and start your day off on the right foot! Be sure to bring plenty of water and sunscreen. 2. Try out a new recipe Take your culinary skills to the next level by cooking that delicious, healthy dish you’ve wanted to make for months. Plus, by getting the whole family involved, the kids can have fun and learn some simple, healthy cooking tips. If you’re following the Jenny Craig program, snag some recipe ideas from our Simply Inspired creations. 3. Enjoy a picnic in the park Break up the usual routine by packing a healthy lunch and taking the family outdoors. Make a spread of colorful fruits and veggies and bring bubbly seltzer water you can flavor with cucumber or lime. Bring along some games to play to make the most of your time – think Frisbee, capture the flag or tag. It’s the perfect opportunity for the whole family to enjoy some quality time together. 4. Take some time for yourself Yes, “me” time. Carve out some time in the day for yourself. Even if it’s just for 30 minutes or an hour, solo time can help recharge your batteries, allowing you to be more present and energetic when you’re spending time with your family. Whether it’s reading a book, taking a walk with your favorite playlist, or sitting outside in nature with your eyes closed, do something that you enjoy and use the time to reconnect with your mind and body. 5. Start the day with a healthy breakfast For many, nothing says Father’s Day like a hearty breakfast. This year, instead of starting the day with foods that contribute to an energy crash mid-afternoon, like mimosas and sugary baked goods, consider starting your day with a healthy, nutritious meal. Some healthy options include oatmeal with berries, whole grain toast with a tablespoon of nut butter or eggs, and fruit. Not only will you likely start your day feeling more satisfied, but you may also be less inclined to overeat later in the day.2 6. Try a new activity It can be intimidating to try anything new, but think of that as part of the adventure. Have you ever tried playing golf? What about practicing yoga? If there’s something you’ve been thinking about trying—take today to treat yourself and experience it. Not only could you end up loving it, but incorporating regular physical activity into your lifestyle can lead to an array of other health benefits.3 7. Host a healthy barbecue Did you know that having high-quality friendships as an adult is associated with improved health and potentially increased longevity?4 Father’s Day is the perfect occasion to have your friends over for a healthy barbecue featuring lean meats like chicken and fresh vegetables like grilled squash and peppers. 8. Confide in Your Consultant or Fitness Buddy If you’re on a weight loss journey, make some time for yourself by scheduling an appointment with your personal consultant or calling up a fitness buddy to help keep you accountable and inspired! By consulting a trusted coach or close friend, you are committing to being your best—and it’s that drive that will ultimately lead you to be the best version of yourself, which includes being one amazing dad.   We hope these tips help you celebrate this special day a little healthier. From all of us at Jenny Craig, Happy Father’s Day!    Sources: [1] [2] [3] [4]
Eat Well ·

Soda - The Hidden Sugar Bomb

As you begin or continue your weight loss journey, you’re likely paying more attention to what you’re putting into your body. Choosing healthier options like fruits, veggies and lean proteins instead of less nutritious food is likely top-of-mind. But did you know that what you drink can derail your healthy eating as well?   If you’re a soda fanatic, it may be time to take a look at your habit. Soda is a hidden sugar bomb that could halt your weight loss progress. Use this list of tips to learn how to stop drinking soda and try these soda alternatives to help you achieve your weight loss and health goals. How Soda Affects Your Body Although you may know that soda isn’t the healthiest choice, you may not realize how much damage it can do to the human body—or that it is the perfect ingredient for weight gain.   One of the biggest issues with soda is that it contains empty calories, which means you’re consuming calories without gaining any nutrients.1 It also may be easier to underestimate how many calories you’ve had throughout the day if you’ve paired a soda with each meal.   Not only is soda packed with empty calories, but it’s also laden with sugar. The American Heart Association recommends that men consume no more than nine teaspoons and women no more than six teaspoons of added sugar each day.2 It turns out that the average can of soda exceeds the recommended amount for a woman and is pretty much the entire daily amount for a man.3   What’s more, too much added sugar could wreak havoc on your body. Since soda contains such large amounts of sugar, your glucose levels can fluctuate more than normal during the day.4 This is especially problematic if you have diabetes as your body already has trouble regulating your glucose levels.5 Putting your body on this blood sugar rollercoaster may lead to a variety of health problems, including high blood pressure, obesity and type 2 diabetes.6 And if those health risks weren’t enough, high levels of sugar can also erode your tooth enamel.7   While it may be a tough habit to break, ditching your daily soda fix could help not only your waistline, but also your overall health. Here are four ways that may help you kick your soda routine to the curb: 4 Ways to Stop Drinking Soda #1. Make A Commitment Whether you’re just starting your weight loss journey or you’re focusing on maintenance, make a commitment to yourself to stop drinking soda. Try writing it down or telling your weight loss consultant to help hold you accountable. Making the concrete decision to do something can be a powerful agent for change.   If you’re still struggling with the thought of giving up soda, think of it in another way. You’re not giving up a delicious beverage. You’re saving your body from excess sugar, preservatives, chemicals and acids. #2. Ease Off Slowly After making this commitment to yourself, you may be eager to give up your habit on the spot. If you find it’s easy to stop drinking soda completely, then remove all of it from your home and go for it! But don’t feel bad if quitting all at once feels like too much—taking small steps towards your goal can be just as effective.     Keep track of your soda consumption, then cut it by a fourth one week and by half the second week. Keep up this pattern until you can completely stop drinking soda. As you notice the health benefits of decreased soda consumption, you may find it’s easier to keep moving toward your goal. #3. Find Soda Alternatives It may take some time to squash your cola habit, but you can do it! However, on those days you miss your bubbly companion, the best solution is to replace it with something else that satisfies that thirst (that’s healthier!).   If you miss a little flavor in your beverages, you can find plenty of healthy options. You can add fresh cucumber or fruit to filtered water. Or try mixing sparkling water with flavorful fruits such as oranges or watermelon for a satisfying carbonated drink.     Just be sure to avoid adding any sugar. Don’t forget that unsweetened green or herbal tea, such as peppermint or ginger tea, may satisfy your sweet tooth without the extra calories. #4. Drink More Water Whether or not you realize it, your body craves water. Buy a refillable water bottle, fill it with cold, filtered water and keep it by your side at home and work. You’re not just quenching your thirst, but you’re nourishing your body. Use these tips to drink more water daily.   Once you’ve banished soda from your diet, you can work on maintaining your soda-free lifestyle. In times of tiredness, you may be tempted to return to your old ways, but just remember why you quit and grab one of your new, delicious, soda alternatives. Your body will thank you!   If you want to start living a healthier lifestyle and improve your eating habits while losing weight, Jenny Craig can help. Contact us for a free appointment to get started.     Sources: [1] calories [2] [3] [4] [5] [6] [7]
Recipes ·

Simply Inspired: Cheesy Beef Enchilada Zucchini Boats

Sail away with these delicious, baked Zucchini boats filled with our Cheesy Beef Enchilada Bowl!     Ingredients: 2 small Zucchinis 1 prepared Jenny Craig Cheesy Beef Enchilada Bowl 1/3 cup sliced Green Onion 1/3 cup diced Tomato 1 pinch Cilantro Instructions: Preheat oven to 350 degrees Prepare Jenny Craig Cheesy Beef Enchilada Bowl as instructed on the packaging. Slice two small zucchinis lengthwise and hollow out the middle to make the zucchini boats. Discard the seeds. Scoop the Jenny Craig Cheesy Beef Enchilada Bowl into the zucchini boats. Place in oven on a tray or oven-safe container for 20 minutes or until zucchini looks tender. Take zucchini boats out of the oven. Top with sliced green onion, diced tomato, and cilantro as you like or with your favorite fresh and free additions. Enjoy!  
Eat Well ·

How to Incorporate Veggies at Any Meal

Veggies—we know they’re good for us (and we should eat more of them), but sometimes it can be overwhelming to figure out creative ways to add them to your dinner plate, lunch box or breakfast bowl. That’s why we came up with this foolproof guide—to incorporate more veggies into every one of your meals, while adding more flavor to each bite. If you’re following the Jenny Craig program, rest assured—each one of these options can be incorporated into your plan!     Chances are you have your go-to ideas for working in veggies, such as using a bed of spinach for a base or cutting up some raw veggies to munch alongside a sandwich. These are all excellent choices! But this guide will help you branch out—to some often-overlooked veggies—and we’ll also give you ideas on how to prep them. For breakfast: Are you having something sweet? Consider jicama. This root has a nice crunch and works well in a fruit salad—whether you eat it alongside your muffin or top your pancakes with a variety of colors.   Or savory? Roast some diced veggies such as carrots and turnips. Just give them a little spritz of cooking spray and cook in a 450-degree oven for about 20 minutes. Give the pan a shake and cook about 10 more minutes until they are browned. These are a more flavorful and perfect substitute for potatoes.   For lunch: Are you having a sandwich? Create a colorful salad to go alongside. In addition to your main bed of lettuce or spinach, add cucumber, cauliflower, baked summer squash or zucchini. Not only are these veggies ideal for extra fiber and nutrients, but they also add flavor to your standard salad.   Or something meaty? Stuff a pepper or make a squash boat for whatever you’re making and not only will you amp up the presentation, but you’ll cleverly incorporate more veggies. If you go with a bell pepper, switch up the color depending on what you’re eating and your mood—red peppers tend to be the sweetest. To make a squash boat, slice a zucchini or summer squash lengthwise and scoop out some of the inner flesh—then bake face-down to desired softness. For dinner: Are you having soup? Cauliflower rice, which you can find bagged at some stores instead of making it yourself, is versatile and tasty. Fry some up with a little cooking spray and some other veggies that go with your soup for a healthy “fried rice” side dish.   Or pizza or pasta? Caramelized onions are a unique combination of sweet and savory and go with just about any dish in this family of foods. But there’s no need to stop with onions. Add some chopped mushrooms and Brussels sprouts while cooking the onions—they will all respond well to a long time at low heat to get that caramelization.   Whatever you’re eating, adding more veggies to your plate is always a good idea. For more inspiration refer to our Fresh & Free Additions list, and don’t be afraid of trying something new. It may become one of your new favorites!   Are you looking for guidance to start eating healthier? Jenny Craig can help. Contact us for your free appointment to get started today.  
Live Life ·

Are You Prioritizing Your Health? Probably Not, a New Survey Finds.

If you’re like many parents, when it comes to taking care of your family’s needs, your days are really full and your to-do list is really long. At the same time, the list of things you do to take care of yourself may be extremely short.   Why such an imbalance? A new study conducted by OnePoll on behalf of Jenny Craig found while you may have the best intentions when it comes to putting yourself on your priority list, your other duties and your mindset may keep you from doing so. According to the survey of 2,000 parents, moms and dads combined spend an average of 27 hours per week on basic parenting tasks, with moms logging an additional nine hours each week. Parents are so busy, in fact, that they eat an average of 156 meals standing up each year—and they get just more than two hours of “me time” per week.     What’s more, 82 percent of the parents surveyed stated that their kids’ health comes before anyone else’s in the family. That may be no surprise, but how far should it go? More than 62 percent of moms said they prioritize their health the least in the household—even behind pets!   “We can see from the data that parents, especially moms, are often sacrificing their own health and wellness in favor of taking care of their family,” said Monty Sharma, president and CEO of Jenny Craig. “It is critical for weight loss and healthy eating programs to respect the lack of time that parents have today. We must provide them with plans that are simple in design and take the work out of healthy eating.”   Not only is such self-sacrifice harmful to our weight loss efforts, but it’s also just plain bad for our stress levels, not to mention our physical and mental health. And while it may be hard to change some long-established patterns of self-neglect, there are ways to start prioritizing your own well-being starting today.  Realize That Taking Care of Yourself Is Not Selfish If you’re not at the point where you can boldly proclaim that your health should be top priority, start off by acknowledging that taking care of yourself actually means that you can take better care of your family. “If you are not healthy, then you won’t be able to manage the health care of others,” says Dr. Pamela Peeke, assistant clinical professor at the University of Maryland School of Medicine and chairman of the Jenny Craig Science Advisory Board. “Parents, and moms specifically in this case, need support to believe that it is OK to prioritize their own health to be at their best to care for their family.”   As you slowly become more comfortable prioritizing self-care, you may become more accepting of the fact that your health deserves attention and care, just like the rest of your family. Make Healthy Eating a Priority If you relate all too well to eating most your meals standing up or grabbing whatever is convenient due to your busy schedule – it may benefit you to look at how you can incorporate healthier meal options into your routine without adding more stress or time to your day.   Start by looking at situations you’re inclined to opt for less healthy food choices. Is take-out your go-to on busy days? Do you tend to mindlessly snack until dinner time? Once you assess your tendencies, look at ways you may be able to make simple changes.   If the drive through calls your name frequently, perhaps you can update your order and swap fried items for grilled. Or better yet, having a healthy, ready-made meal on-hand can make it easier on your budget and waistline.     If you tend to mindlessly snack out of boredom or stress before dinner – try opting for a snack with a balance of protein and fiber like an apple with a light string cheese or nonfat plain Greek yogurt – to help you feel more satisfied until dinner. Another tip: try practicing mindful eating techniques that may help you slow down and savor your food. Learn to Ignore Your Critical Inner Voice Many people struggle with their own “inner critic” that pushes them to be productive or helpful, and that tells them anything they do for themselves is selfish.1 It can also drive a desire for perfection and to always put other people first.   To counteract this critical voice, talk to yourself as you would to your own child or dear friend. Replace critical, well-worn thoughts with nurturing ones; check in with yourself regularly and notice how you are feeling. Tired? Stressed? Give yourself time and permission to sit down, have a cup of tea, make yourself a healthy lunch—whatever you need to care for yourself, and your health. That 10 or 15 minutes can put you in a different frame of mind for the rest of the day. And challenge yourself, to do one thing daily for you. Learn to Say No Don’t have the time or energy to organize and run the school book fair? Feeling resentful of being asked, but also compelled to do it? Pay attention to your feelings and your own needs and gather up the courage to say no. Yes, it can be difficult, but try to learn to draw limits on your own time, and on the demands made of you. Get Support If your daily routine feels overwhelming, it may be beneficial to have a close friend or family member be your “self-care buddy,” someone who is also striving to prioritize her own well-being.2 Hold each other accountable day in and out and support the other’s needs to draw limits and find time for yourselves—and for your health. And getting support from an unbiased, professionally trained person is always helpful, especially if you want support with making healthier choices for yourself. Try a free one-on-one consultation with a Jenny Craig consultant and see if outsourcing healthy meal planning and prep can free up your mind and schedule. Start with Small, Do-able Steps Commit to taking a few minutes every day to devote to yourself, even if it’s just reading a book or a few minutes of quiet, solo-time. As you slowly become more comfortable, try to add a bit more “me time” to your days.   Try taking time each evening to plan what you will do for yourself, and when, the next day.3 No need to be overly ambitious; be realistic and plan activities that you can succeed with. If an hour-long walk is not likely, plan on a shorter one—the achievement of the goal is more important than the length of it.   Above all, remember that being healthy will keep your family healthy. And while your days are woefully busy, it’s imperative that you find the time to care for yourself. “Think of the little things you can do every day to contribute to your overall health,” advises Dr. Peeke. “Find outside support to help you plan healthy meals and to achieve your health and wellness goals. Schedule daily self-care and make it a routine part of your schedule, just as you would any other appointment. Make that commitment to yourself for you and for your family.”   If you’re struggling with finding the time to eat healthily, Jenny Craig can help. Contact us today for a free appointment to get started!      Sources: [1] [2] [3]
Recipes ·

Simply Inspired: Shake It Up S'More

2017 Simple Inspirations Contest Winner Submitted by Cheryl B. from Michigan Ingredients Jenny Craig Vanilla Cream Shake, freeze in plastic ice cube tray prior to use Jenny Craig S'mores Bar, cut into 6 pieces and freeze for 15 minutes prior to use 1-3 oz. cold diet cream soda ½ cup riced cauliflower, frozen 2 Tbsp sugar-free whipped topping* Sugar-free cocoa powder* Light chocolate syrup for garnish* (rim only) Directions Add frozen vanilla shake cubes, 1-3 ounces of diet cream soda, frozen pieces of S’mores bar and frozen riced cauliflower into a blender. (Note: Shake thickness is dependent upon the desired amount of soda used). Blend for 30 seconds on high speed or until smooth. Dip rim of decorative stemware/glass in chocolate syrup. Hold upside down for approximately 1 minute so syrup doesn't drip down the sides of the glass. Pour the shake into the glass. Add whipped topping, dust lightly with cocoa powder and add a straw. Enjoy!   Exchanges Per serving Vanilla Cream Shake (1 milk) S'mores Bar (1 ½ Starch) ½ Veg 1 Fresh & Free Addition 1 Limited Food   *Limited Items Available on Classic Program
Live Life ·

4 Reasons You May Be Gaining Weight

Sometimes, no matter how well you eat and how many minutes of exercise you log, those pounds can creep on—or refuse to budge. While this can cause untold frustration, there may be other factors beyond your diet and physical activity that are working against your efforts. Read on for four potential culprits, along with advice for dealing with them. 1. Your Job   From too many hours spent sitting, to vending machines overflowing with less-than-stellar food choices, to meetings filled with delectable snacks, your workplace can actually be working against your weight loss goals. But did you know that even your co-workers may contribute to weight gain? A recent study found that if your co-workers are overweight, you are more likely to be overweight, too.1 The connection stems from peer influence, but the study also showed positive influence as well– so if your cubemate usually opts for veggies over the office candy bowl, you may be inclined to follow his or her lead. Solutions Aim to get up from your desk and walk around once an hour, even if only to use the bathroom or to get some water. Stand up and move your body for a few minutes every 30 minutes or so. Stretch your arms and neck or raise your knees up toward your chest. Another bonus? Movement is also good for relieving stiffness. Opt for the stairs instead of the elevator when the opportunity arises. Bring your lunch, along with healthy snacks as often as possible. If your co-workers love to go out to lunch often, don’t feel bad for declining. When you do want to join them, do your research and pick out a healthier option beforehand. Consider following a structured weight loss program like Jenny Craig. You won’t need to worry about meal prep—all you have to do is grab some fruit, yogurt and vegetables to accompany your meals before you head out the door in the morning. Even better, research2 shows that people who eat pre-made, portion-controlled meals lose more weight than those using a standard, self-selected diet. 2. Your Living Environment   Long commute times. Lack of access to exercise facilities and outdoor activities. Inability to bike or walk to work, or to public transit. Inclement weather. All of these scenarios may affect your weight-loss efforts. The Solutions Don’t have the luxury of moving to an area that is more conducive to a healthy, active lifestyle? There are still ways to make your environment amenable to getting more exercise. Research3 has found that every extra hour you spend in a car per day is linked to a 6 percent greater risk of being overweight. So if there is any way you can reduce that amount of time, whether by working altered hours to avoid sitting in traffic, or by working from home a few days a week, try to do so. If public transit is available and you can walk or bike to the station, give it a try! If weather makes outdoor exercise difficult, try joining a gym or walking at a local mall. 3. Skipping Breakfast   Researchers at the Mayo Clinic have found that regularly skipping breakfast not only puts you at higher risk for gaining weight, but for putting on dangerous belly fat.4 In fact, they found that people who ate breakfast only one to four times per week gained an average 5 pounds over the course of a year and those who skipped breakfast altogether averaged an 8-pound gain. The Solutions Get in the habit of eating breakfast every day, even if that means bringing it with you to the office. Stash oatmeal or nuts (pre-portioned in small quantities) at your desk for easy options if you forget. Research shows that consuming the majority of your calories earlier in the day may help accelerate weight loss.5 4. Stress   You’ve probably heard (or noticed) that stress can lead to overeating. But research6 has also found that it may cause you to store excess fat, and that it increases the risk of becoming overweight. The Solutions Try yoga, meditation or tai-chi. Also, give mindfulness exercises a shot. Do your best to get outside and walk. Not only is it good for your waistline, but doing just 15 minutes of “relaxation exercise” outdoors, such as walking in a park, can reduce your stress level.7   It can be frustrating to work so hard to lose weight, only to see the numbers on the scale refuse to budge—or, worse, to see them creep up. Take comfort in knowing that there may be outside factors that are making your weight loss journey more difficult, but that there are ways to counteract them. So pat yourself on the back for all of your hard work—and know that even if it is taking you longer than you would like to shed the weight, you are still getting healthier and doing the right thing for your body.   If you’re interested in learning more about a structured weight loss program like Jenny Craig that can help you achieve your goals, contact us for your free appointment to get started today.     Sources: [1] [2] [3] [4] [5] [6] [7]
Live Life ·

10 Easy Ways to Jumpstart a Healthier Lifestyle

So many of the decisions we make in regards to our physical health impact our overall wellness. If you’re looking for ways to improve your lifestyle, here are 10 things you can do, right now, to be healthier today! Download your simple guide here! 1. Eat your veggies. Veggies pack a nutritional, low-calorie punch that can help you feel full, longer. Green vegetables, such as cabbage and broccoli, contain vitamin K and C respectively which may help your mental focus and improve your mood.1-2 Feeling a little dehydrated? Snack on fresh cucumbers or celery which contain a high-water content while also providing essential nutrients.3 Whether they’re raw or cooked, integrating vegetables throughout your day can help you get the vitamins and minerals you need – as well as aid in your weight loss journey.4 2. Incorporate protein at each meal. Since protein takes longer to digest than carbohydrates,5 incorporating it at each meal may help you avoid reaching for less nutritious foods later on by signaling feelings of satisfaction.6  As your digestive system slowly breaks down protein into amino acids7, your body receives a steady stream of energy so you can avoid feeling hungry again shortly after eating.  3. Stay hydrated. Drinking water isn’t just about quenching your thirst—it also helps your body with other functions such as circulation and digestion. While experts agree water consumption varies for everyone8, a general rule of thumb is try to aim for eight 8-ounce glasses per day or about half of your body weight in ounces. 4. Eat mindfully. In today’s modern world as we find ourselves constantly connected to devices, it’s easy to get distracted from the food in front of us and overeat. Try disconnecting from your devices and practicing mindfulness by being in the moment: What are you eating and how does it taste? Take the time to look at your surroundings so you can tune in to how you feel as you enjoy your food.    5. Don’t skip breakfast! Recent research has found that eating more, earlier in the day, may ward off hunger later in the evening as well as help with weight loss.9 As you may feel less satiated at night10, by eating a hearty breakfast, you may be able to counteract overeating in the evening. 6. Avoid eating late at night. Studies have shown that our metabolism naturally functions best during the morning and afternoon via a 24-hour cycle referred to as circadian rhythm.11 The patterns are typically divided into two 12-hour periods, which are dictated by daytime and nighttime. Since your metabolism peaks toward mid-day and tapers off towards the early evening, your body isn’t primed to process large meals at night. By eating your last meal at a decent hour, you’ll be working with your metabolism and leveraging your natural fat burning abilities.12 Jenny Craig’s newest program, Rapid Results, was based on this 12-hour daylight nutrition strategy. To learn more about this program and other health benefits it offers, click here. 7. Move more. Moving doesn’t just help aches and pains from stiff joints—it’s a way to relieve stress, gain some clarity and have a great time if you get friends involved! Whether you only have a quick break to sneak some movement into your day or found an activity you’re able to enjoy a few times a week, being active is an important part of improving your overall health. 8. Tuck in early. Sleep is a crucial part of maintaining your health, as it allows your body to recover from the events of your day and prepare for the next. If you don’t get enough sleep, you may experience a misalignment in your circadian rhythm which can lead to hormones that regulate your appetite and hunger cues to go askew. How many hours is enough? The National Sleep Foundation recommends nodding off for 7-9 hours per night. 9. Avoid alcohol. Sipping cocktails and expecting to lose weight? Think again. Alcoholic beverages are void of nutrition and can be loaded with calories. They can also lead to poor food decisions. Alcohol can also inhibit your ability to get a good night’s sleep which could actually contribute to weight gain.13Learn more about how alcohol hinders weight loss and other healthy alternatives. 10. Watch your portion sizes. As portion sizes have nearly doubled and tripled over the past twenty years,14 keeping an eye on how much food you’re consuming is becoming more important. A few tips to keep your portion sizes in check? Read your labels (there’s often more than one serving in a package), eat mindfully, listen to your hunger cues, and try pre-packing your snacks.     If you’re looking for support to achieve your weight loss goals, contact Jenny Craig for your free appointment and get started on a healthier you!     Sources: [1] [2] [3],,20709014,00.html#cucumber-2 [4] [5] [6] [7] [8] [9] [10] [11]  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. [12]   [13] [14]
Inspiration ·

Melody S. lost 20 lbs.* and Changed Her Lifestyle for the Better

*Members on our program, on average, lose 1-2 lbs. per week. Weight loss current as of July 2017. 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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_loading_svg_92 path { stroke-width: 2px; stroke-dasharray: 36.299235026041664, 72.59847005208333; -webkit-animation: wistia_dash 1s infinite linear forwards; } @-webkit-keyframes wistia_dash { from { stroke-dashoffset: 108.897705078125; } to { stroke-dashoffset: 0; } }                             #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;}       When I was pregnant, I took the “eating for two” mentality way too far and lost control of my eating habits. To make matters worse, I continued my poor eating habits after my son was born, and six months later, I still had over 25 lbs. of post-pregnancy weight to lose. I’d gained so much weight that my wedding ring no longer fit.  I remember feeling so discouraged, that I contemplated giving up and getting my wedding ring resized to fit my larger finger. Instead, I tried exercising to burn the excess pounds away. However, exercise alone was not the solution for me.  I realized that my weight gain began in the kitchen and that was where I needed to lose it.  Going at it alone was not working.  I knew I needed help, so I called Jenny Craig.     When I started the program, I was extremely skeptical about my success.  I remember my consultant asking me about my goal and I shyly gave her my pre-pregnancy weight.  I knew that I had a long way to go to reach that number, and I honestly did not think it was a real possibility. Fueled by the encouragement and reassurance from Shirley, my Jenny Craig consultant, I jumped right into the program.  At the end of my first week on the program, I lost five pounds!* I was so pleased with my success and felt motivated to continue my weight loss journey. During the following weeks, as the number on the scale dropped, my confidence and ability to say no to unhealthy food and drinks rose!      The Jenny Craig Program not only changed my eating habits, but it also changed my lifestyle.  I began to go on daily walks with my young son, drank more water, and planned more things with my friends and family that were not focused around food.  On the program, I felt satiated after every meal and I felt healthier than I ‘d ever been!  Using the Jenny Craig Program, I was able to achieve my goal weight and feel better in the process.  I was so confident about the program, and felt so supported by my consultant, that I used it to lose my pregnancy weight after my next three children!  Shirley would jokingly say, “Keep up the good work! See you after your next baby!” The Jenny Craig Program helped me make a lasting, positive change in my life and for that, I am so grateful.

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