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The Perfect Portion


Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,

Fruit and vegetables are fun to use when they’re fresh, ripe and in-season, but there may be times when you’ve either bought too many to use or continue to buy so many delicious items that some get left to the wayside to spoil. While you can plan your shopping list using our Simple Inspirations, which are found on the back of many Jenny Craig entrees, or discover a new recipe, you can also buy a few items that will last longer than others. Here are some of the best fruits and veggies that last in your fridge and/or pantry:
Fruits that last
Apples (up to 2 weeks in refrigerator) Canned/frozen fruit (up to 2-3 months) Lemons (1-2 months in refrigerator) Oranges (2-3 weeks in refrigerator) Watermelon (up to 2 weeks) Vegetables that last
Beets (up to 2 weeks) Cabbage (up to 2 weeks or longer in refrigerator) Canned/frozen vegetables (up to 2-3 months) Carrots (2-3 weeks in refrigerator) Celery (1-2 weeks in refrigerator) Garlic (2-3 months in a cool, dry area) Onions (4 weeks or longer) Potatoes (4 weeks or longer) Turnips (up to 4 weeks) Winter squash, such as pumpkin, butternut squash, etc. (up to 3 months) Keep in mind how you store these items, too. Carrots in bags can have an extended shelf life by placing a paper towel in the bag to absorb excess moisture. Apples should be placed in a plastic bag in the fruit crisper section of your refrigeration and away from vegetables, since the ethylene gas apples produce makes produce ripen faster.
Finding fruits and veggies like the ones listed above allows you to enjoy these items for weeks to come, and not have to worry about replenishing them with every trip to the grocery store. Discover other Fresh & Free Additions recipes and strategies by reading our articles and discussing them with one of our Jenny Craig consultants. Schedule a meeting with a consultant today by finding a location near you or calling 866-706-4042—we can’t wait to help you with your health and nutrition goals!
 
[SOURCES]
Jenny Craig Unlimited/Limited food list (PDF)
http://www.rodalesorganiclife.com/food/12-fruits-vegetables-that-wont-go-bad
http://www.stilltasty.com/fooditems/index/18518
http://www.womansday.com/food-recipes/cooking-tips/tips/g1381/how-long-do-vegetables-last/?slide=9
http://www.stilltasty.com/articles/view/75
 
Kari - Jenny Craig

Inspire mouthwatering satisfaction with a low-calorie pasta revelation. Delicious zucchini noodles will transform your Chicken Fettuccine into a gourmet veggie delight. 
 
Ingredients: 
Jenny Craig Chicken Fettuccine 1 zucchini  1 tomato, diced 2 garlic cloves  1/3 cup steamed spinach  1/4 tsp sea salt  1 bay leaf  parsley, chopped nonstick cooking spray (optional)  2 tbsp water  Spiral vegetable slicer   
Directions: 
1. Use spiral vegetable slicer or mandolin to turn zucchini into fettuccine-like noodles. 
2. Place zucchini noodles in microwave-safe dish. Cover and microwave on high for 2 minutes.
3. In a pan, mix the spinach and garlic together. 
4. Over medium heat, add the tomato and seasonings, stir to combine. 
5. Add water and heat for 2-3 minutes until tomato breaks down. Add zucchini noodles. 
6. Prepare Chicken Fettuccine as directed and add to the pan, stirring well. 
7. Remove bay leaf and serve with fresh parsley on top. 
 
Per serving
Chicken Fettuccine (2 starch, 2 protein)
+ 3 Veg
6 Free Foods  
 
Submitted by Lauren D. from Staten Island, New York 
Kari - Jenny Craig
When it comes to your health, you and your doctor are a team, but, whether you’re nervous, shy or uncomfortable, it isn’t always easy talking to your doctor. Speaking up about your health is vital for a solid partnership with your doctor and for the right personal care. With your health in mind, make the most of your time in the exam room with these six tips for effectively communicating with your doctor.
Write it down
Come prepared with a list of questions and concerns about your health. It’s easy to get caught up in the appointment and forget to ask about specific concerns, especially if you get nervous or are flustered. Write down whatever has been bothering you, list out your symptoms and prioritize your concerns and questions. Remember, there is no such thing as a dumb question. 
No embarrassment
Some things are just plain awkward to ask about, but, trust us, your doctor has heard it all. If you’re feeling timid or shy to broach a particular symptom or subject about your health, don’t be. You doctor has been trained to handle potentially sensitive health care issues professionally. When it comes to your health, be straightforward and honest, so that you can receive the right care for any personal matter. 
Take notes
Just as you prepared before your appointment by writing down questions, symptoms, or concerns, bring your smartphone or notepad with you to jot down suggestions from your doctor during your appointment. It’s easy to get wrapped up in the conversation and forget just what the doctor said. 
Bring support
It’s okay to bring someone you trust along with you to your appointment. Having a support person there can relieve some anxiety you have about visiting with your doctor and can also advocate for your health. A parent, spouse, or sibling might think of questions you hadn’t considered and see it from a different perspective. 
Learn all you can
Collect all the information you can during your appointment. If you don’t understand your diagnosis, ask questions until you do. Request for all the information you can get your hands on–printed material from the doctor or other resources the doctor trusts and recommends. 
Contact later
Your time is limited with your doctor in the exam room, so make the most of today’s technology. Get contact information from your doctor on the best way to reach them post-appointment. Many offices today allow for patient-doctor communication through a patient portal website that also contains your medical records. It’s okay if you forget to ask a question or have follow-up concerns regarding your health–just reach out to them after your appointment. 
 
Kari - Jenny Craig

By Kari - Jenny Craig, in Inspiration,

 
To add more flavor to your veggies, you don't have to add butter or salt! Often, the perfect seasoning can really bring out the flavor, making other additives unnecessary. You can add herbs and spices prior to roasting, steaming or grilling your favorite vegetables. 
 

 
 
Kari - Jenny Craig

Enjoy this easy and minty recipe just in time for St. Patrick's Day.  
 
JENNY CRAIG’S LUCKY SHAKE 
 
Ingredients:
Jenny Craig Vanilla Cream Shake 1/2  frozen banana  1/2 cup ice cubes  1/2 tsp or more to taste of mint extract  5 drops of green food coloring, or more to enhance color*  2 Tbsp whipped topping Garnish with fresh mint sprigs   Directions:
1.       Add Jenny Craig Vanilla Cream Shake, banana, ice cubes, mint extract and food coloring* into a blender. 
2.       Blend on high speed until smooth.
3.       Top with whipped topping.
4.       Garnish with mint sprigs.
5.       Serve with a straw.
 
Exchanges per serving:
Jenny Craig Vanilla Cream Shake (1 Milk) + 1 Fruit + 1 Limited Free Food
*For a version of this drink without using food coloring, try tossing in a handful of naturally green spinach instead!
 
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JENNY CRAIG’S CHOCOLATE LUCKY SHAKE 
 
Ingredients:
Jenny Craig Chocolate Dream Shake 1/2  frozen banana  1/2 cup ice cubes  1/2 tsp or more to taste of mint extract  2 Tbsp whipped topping Garnish with fresh mint sprigs  
Directions:
1.       Add Jenny Craig Chocolate Dream Shake, banana, ice cubes, and mint extract into a blender. 
2.       Blend on high speed until smooth.
3.       Top with whipped topping.
4.       Garnish with mint sprigs.
5.       Serve with a straw.
 
Exchanges per serving:
Jenny Craig Chocolate Dream Shake (1 Milk) + 1 Fruit + 1 Limited Free Food
 
Kari - Jenny Craig

We’ve all had those days when things just don’t seem to be going our way. When you’re frustrated, tired and feeling like you will never find success, don’t give up. Train your brain to power through and creatively spark your will to reach your goals. Check out these seven inspiring mind hacks to stay motivated.
No judgment
First and most importantly, be kind to yourself. Let go of being perfect as we’re all human. One lapse does not mean it’s the end of the road for your weight loss journey. Instead of criticizing yourself, decide that you can make choices at your next meal that support your goals. 
Reach mini-milestones

That goal to lose 30 pounds by your birthday seems pretty daunting, right? Instead of feeling overwhelmed, try setting attainable mini-milestones that will help you reach your big goal. Pull out a weekly planner and write down goals you can accomplish in one week. For example, aim to take the stairs up to your office every day. The next week, tell yourself you will incorporate vegetables in every meal. Each time you reach a small goal, you are forming positive habits and will be one step closer to a healthier, fitter you.
Treat yourself
The big reward, of course, is feeling happier, looking great, and taking care of yourself, but treating yourself throughout your weight loss journey can help you stay motivated along the way. Choose monthly non-food rewards, such as a new outfit, a manicure, or tickets to a concert, as a way to boost your confidence and your motivation. 
Find support

 
Your Jenny Craig consultant is like having a supportive coach along with you for the journey. Connect with them each week, as your consultant is there to guide you through your trials and your weight loss wins. Additionally, find support from those closest to you–talk to your friends and family about your new, healthier lifestyle. Get even more positive motivation and inspiration by connecting with other Jenny Craig members on the Jenny Craig Facebook page or by visiting the Jenny Craig community.
Try something new
If you’re stuck in a routine that has you yawning, try something new. Renew your will to reach your goals by refreshing your menu with new, fresh foods and trying a healthy recipe. Kick up your workout by trying a new fitness routine or workout class. 
Test yourself
Stay motivated by giving yourself a test. If you feel like giving up, ask yourself: If I stop now, what will my health be like? and What will I look and feel like in 6 months if I do keep going? Your answers will remind help yourself of why you even set a goal.
 

Clear the closet
Progress is more than just a decreasing number on the scale. Take an afternoon to inspire yourself to keep going by cleaning out the clutter in your closet, and by clutter, we mean all of those clothes that are now too big for you. Try on pieces and if they no longer fit, throw it in a box to donate. Actually seeing that you are accomplishing your goals is excellent motivation–and a good excuse to reward yourself with a little shopping.
 
Kari - Jenny Craig

You may hear a typical morning routine begin with waking up, getting dressed for the day and then heading out for a big cup of coffee. Many times, people opt for the larger cups with added flavors, like vanilla, hazelnut or chocolate, which can hinder weight loss due to the added sugar and calories. Sometimes, the coffee may seem so filling on its own, people may skip eating breakfast to focus on other things!
While we don’t encourage coffee with sugar, Jenny Craig members may drink coffee with a splash of fat-free milk to make it more palatable. If you’ve been relying too much on coffee or want to avoid the afternoon caffeine crash, here are five alternatives to morning coffee to get you going:
Get adequate sleep.
This is obvious, but the most important to your health and weight loss. A good night’s rest can lead toward a good morning. According to the National Sleep Foundation, adults should aim for 7-9 hours of sleep per night.
Create a new morning routine.
A morning ritual that allows you to ease into your day can be just as beneficial as the caffeine perk your coffee gives you. Wake up early and check the news, read a book and/or explore some of the options listed below. The main thing is to find activities that will help you ease into your day with a healthy awareness of your needs.
Drink tea.
Tea gets its natural flavor via the leaves, fruits and/or berries that are combined together per serving. Black, green and white tea only takes about 3-5 minutes to steep depending on the variety, and has less caffeine than coffee so you can avoid both sugar and a huge spike in caffeine. You can also explore decaf options.
Eat breakfast.
Skipping breakfast is an unfortunate trend for some people to save calories. Don’t follow suit. Eating breakfast provides the nutrients that will help jumpstart your day and keep you focused so you don’t feel a mid-afternoon slouch that can occur with a caffeine/sugar crash. If you live an on-the-go lifestyle, heat up our Turkey Bacon & Egg White Sandwich for a protein-filled breakfast, or stash a few packets of oatmeal, like our Apple Cinnamon Oatmeal, in your desk drawer.
Take a walk.
An afternoon walk may help relieve any afternoon caffeine cravings, which could potentially keep you up at night if you were to indulge in an afternoon coffee. Going outside and getting your body moving allows you to refresh your mind and prepare for whatever you have to do next. You can also take a moment for some light stretching as well if you need to head to a meeting, and then extend that stretch into a walk later in the day.
Morning routines set the mood for the rest of the day, so finding some alternatives to keep your routine exciting and fun can help lead toward successful choices throughout the rest of the day.
 
[SOURCES]
https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
 

Kari - Jenny Craig

Can a good night's sleep help you lose weight? Most likely, YES! When you get enough sleep, your body is better able to regulate the hormones that make you feel hungry and full. People who get irregular sleep, like shift workers, tend to have their metabolism thrown off due to the irregular hours, which can lead to an increased risk for diabetes and weight gain.

The Academy of Nutrition and Dietetics also noted that one reason sleep could be linked to weight is that fatigue leads to lower physical activity and excess eating. While staying up working means you may get more accomplished throughout the day, depriving your body of sleep doesn’t allow for you to recover from the day’s activities, which includes exercise and digestion. When you sleep, your body is doing nothing except focusing on recovering and preparing you for the next day.

For adults, the National Sleep Foundation recommends about 7-9 hours of sleep per night. Here are some tips on how you can get some shuteye earlier:
Limit computer, TV and cellphone time before bed.
The light from these electronic devices, as well as whatever is on, may cause anxiety, stress or excitement that may prevent going to bed sooner. Try to get away from these devices at least an hour before you want to go to bed.
Make your bed a place of rest.
Invest in sheets and pillows that will make your bed a welcome space to be in. This also means don’t bring your work into bed with you so you can truly let your brain unwind from the day’s events.
Evaluate your bedroom.
Depending on where you live, you may hear traffic outside, see the bright lights of a cityscape or have a room that may be too hot or cold depending on the season. Look into curtains, white noise machines, fans, etc. to create a space that allows you to be comfortable before bedtime.

Making your health a priority means making smart decisions, like getting enough sleep, for well-rounded success. Nutrition is part of this equation, and Jenny Craig would love to help! Continue to check back for more helpful articles. If you would like to learn about how Jenny Craig can help you achieve your weight-loss goals, find a center near you or call 866-706-4042 today.



 
[SOURCES]

http://www.eatright.org/resource/health/weight-loss/your-health-and-your-weight/make-sleep-a-priority

http://www.eatright.org/resource/health/weight-loss/overweight-and-obesity/key-to-healthy-weight-sleep

https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times


 
Kari - Jenny Craig

A new study published in the New England Journal of Medicine1 recognized Jenny Craig as a potential treatment against obesity through its weight loss and weight management program. Further, the study "Mechanisms, Pathophysiology, and Management of Obesity" underscores the key elements of treating obesity which include live counseling, a low-calorie diet, physical activity and behavior modification – all of which are fundamental elements of the Jenny Craig program. Obesity is a leading cause of chronic diseases.
Within the study, researchers Dr. Heymsfield and Dr. Wadden provide a thorough review of the causes, health consequences and treatment of obesity. Their review underscores the complexity of the condition and the challenge its epidemic proportions present to the healthcare system.
"We are gratified that Jenny Craig was specifically named as a commercial program for physician referral. The study is further validation of the importance of regular contact with a trained counselor to provide behavioral strategies, set goals and engage in problem solving for both weight loss and weight maintenance. All of these are key components of our one-on-one personalized approach," said Monty Sharma, CEO of Jenny Craig.
In particular, the study references that a commercial weight loss program, such as Jenny Craig, can be prescribed by physicians if the program's safety and efficacy have been reported in peer-reviewed journals as is the case with Jenny Craig. According to obesity researcher and Jenny Craig Science Advisor Frank Greenway, MD, "Most physicians recognize obesity as a chronic disease. They recommend diet and exercise for weight management, but need referral resources to support their patients to succeed. The highly respected New England Journal of Medicine recommends that referrals be made to weight loss programs that have evidence of safe and effective weight loss published in high-quality medical journals. Only two programs were mentioned as fulfilling that criteria and Jenny Craig was one of those."
For more information, visit the full press release. 
 
1Heymsfield, Steven B. & Wadden, Thomas A. Mechanisms, Pathophysiology, and Management of Obesity. (2017). New England Journal of Medicine, 376:254-266. DOI: 10.1056/NEJMra1514009
 
 
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