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The Perfect Portion

Kari - Jenny Craig
Take your taste buds on an international stroll with Chicken Faux-Lo-Mein. Add roasted spaghetti squash to your Asian Style Chicken for a low-calorie dish that is full of flavor!

Jenny Craig Asian Style Chicken
1/2 of a spaghetti squash 
1. Preheat oven to 350 degrees. 
2. Cut spaghetti squash lengthwise and scoop out seeds.
3. Place cut side down in a shallow baking dish.
4. Add a little water and cover with foil. 
5. Roast in the oven for 40 minutes or until tender.
6. Prepare Asian Style Chicken as directed. 
7. Using a fork, remove squash and place in a mixing bowl. 
8. Add the prepared Asian Style Chicken, mix and serve. 
Per serving 
Asian Style Chicken
(1 Starch, 1 Veg, 1 1/2 Protein, 1 Fat)
+1-2 Veg  
Recipe by Amy T. from Parma Heights, Ohio 
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Having snacks on hand to bridge the hours between meals is a great way to keep your hunger at bay and your metabolism active. As you look around for snack ideas, there is one Jenny Craig snack everybody has to have—our Cheese Curls!

Why are our Cheese Curls so popular? 
•    Crunch factor: These curls are delightfully crunchy and light, making them the ultimate snack food that still fills you up.
•    Cheesy: We use natural cheddar cheese flavoring and a light sprinkling of sea salt, making this a savory snack.
•    Low calorie: As opposed to similar snacks, you can eat the whole bag knowing that it’s only 130 calories! Plus, these curls are low in saturated fat. 
•    Perfect to pair with other snacks: Bolster your Cheese Curls with Fresh & Free Additions, like a half-cup of jicama, carrots and radish for an additional crunch.

For more information on our bestselling Cheese Curls, visit our food menu.  
Kari - Jenny Craig

By Kari - Jenny Craig, in Inspiration,

Image by Live, Love, Simple. 
As you lose weight, it’s easy to turn to the scale to gauge your weight loss, however there are so many other areas where you can measure your success! Let’s look at other ways to measure your weight loss success.
Looser clothes
Are you starting to notice that your clothes seem looser and baggier? This is one of the easiest ways to gauge that you’ve lose weight. See if your belt loop has gone down a notch or two. You can also grab clothes that have been hiding in the back of the closet to try on. Try those jeans that seemed a bit snug a few weeks ago and give them a try – you might be pleasantly surprised.
If you still want to view numbers to measure success, you can also take your body measurements.  Do this at the start of your weight loss journey so that you have a benchmark.  You can find measuring tape (the soft kind) at many stores with healthcare sections, crafts outlets or online. Here are some areas you can begin with:

•    Waist: Measure at the narrowest area close to the navel.
•    Hips: Measure around the widest part of the hips
•    Upper thigh: Measure around the fullest part of your thigh
•    Bust: Measure all the way around, and be sure to line up the tape measurer for an even measurement.
You’ll want to measure yourself every few weeks in order to see how many inches and centimeters you’ve lost.
Take a selfie
Measurements and scales show a lot, but seeing is believing! Comparing pictures of yourself before and during your weight loss journey allows you to see the progress you’ve made over time, and you can celebrate how different you truly look from where you started to where you are now.
Overall feeling
The expression of getting some “weight off your shoulders” absolutely applies to weight loss. Not only are you literally feeling lighter, you may be feeling more energetic during the day, have more stamina when walking up stairs and feeling less stressed overall. Feeling great about these changes is another way to motivate you toward your goals.
Jenny Craig would love to be a part of your weight loss journey. We celebrate our members as they reach their goals, and love to be part of their success. Check out these inspirational stories, then call 866-706-4042 or schedule a free consultation at your local neighborhood Jenny Craig center to find out how Jenny Craig can help you with your weight loss. 
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By Kari - Jenny Craig, in Eat Well,

Indulge your sweet side with parfait perfection. Layer on crumbles of your Chocolate Muffin with nonfat yogurt, fresh raspberries and cinnamon for an irresistible sweet with a hint of spice.
Jenny Craig Chocolate Muffin
½ tsp ground cinnamon
1/8 tsp cayenne
6 oz plain nonfat yogurt
¼ tsp non-calorie sweetner
1.       Defrost your Chocolate Muffin and microwave 15 seconds.
2.       In a bowl, crumble muffin into small pieces and mix in cinnamon and cayenne.
3.       In a separate bowl, mash raspberries with the back of a spoon and mix in sweetner.
4.       Layer into a bowl or small cup. Muffin first, then yogurt and finally raspberries.
5.       Repeat until you have used up all ingredients.
Per Serving
Chocolate Muffin (1 ½ Starch, 1 ½ Fat)
+1 Milk
1 Fruit
3 Free Food
Recipe submitted by Kelsey M. from Brooklyn, New York
Kari - Jenny Craig

By Kari - Jenny Craig, in Inspiration,

Photo by: Slashed Beauty 
All eyes will be on you on your wedding day. It takes a lot of planning and organization (flowers, venue, guest lists, you name it), and one of those plans may be to lose weight so you can confidently walk down the aisle while feeling—and looking—your best.
For all those grooms- and brides-to-be, Jenny Craig would like to offer a few tips on losing weight before your wedding.
Speak with a Jenny Craig Consultant
A dedicated personal consultant understands that you want to look your very best on your important day. They can help you identify your unique challenges that may be slowing down your goals and work with you to create strategies and techniques to help you overcome those hurdles. Think of them as your motivator and constant resource throughout your journey!
Easy ways to get moving
Planning for a wedding adds another to-do into your day, so find opportunities to step away from the traditional planning table and get moving! You and your partner can discuss plans while going on a weekend hike or romantic sunset stroll. Plan exercise dates with your friends – grab those bridesmaids or groomsmen - that will make it more fun for you and allows you to multitask. You can also take a moment with these 10-minute exercises, which makes it even easier to get moving on a busy day.
Don’t stress
That phrase may be hard for you to hear, but stress can impact weight loss. Stress impacts your quality of sleep and your mood, which are important factors to your overall well-being. It can even cause stress eating! Be mindful of your eating habits during this time and find ways to de-stress, such as exercise, deep breathing, conversations with loved ones or massages, will allow you to step away from whatever is causing you to stress and allows you to re-evaluate it with a fresh mind.
Sleep can easily be overlooked, but it impacts the quality of your day and can impact your weight loss. Aim for 7-9 hours per night to allow your body and mind to reset.
Eat right

Photo by: Slashed Beauty 
When losing weight, making healthy choices for nutrient-dense food and paying attention to portion size is key. Luckily, Jenny Craig takes care of all of that work for you, with over 100 menu options that cover breakfast, lunch and dinner, as well as snacks and dessert. We work with more than 40 professional chefs who use high-quality ingredients to help you eat deliciously while losing weight. Plus, you can add Fresh & Free Additions to your meals to help you stay fuller longer as you plan your special day.
Planning Your Wardrobe
When you have weight loss in mind, one of the biggest questions is when you should get your dress or tuxedo. The answer depends on your goals and desires for your special day. If a custom gown or specific gown is what you’re envisioning, make sure to begin fittings right away, since gowns take time to arrive to your store and have alterations done. If you want to wait until the last minute for a gown, expect to buy off the rack one month before your wedding. For men, tuxedos should also be considered as soon as possible, but you can wait up to two months prior to the ceremony.
For more information on how Jenny Craig can help you with losing weight before your wedding, schedule a consultation at a Jenny Craig center near you or call 866-706-4042. We would be thrilled to join you on your journey to your special day!
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We want to help you become the healthiest and happiest version of yourself. Here’s a snapshot of what to expect on the Jenny Craig Program.

Typically, the biggest weight loss you’ll see is in the first week. By reducing calories, carbohydrates and sodium, your body will typically respond with a 1 to 4 pound weight loss. It’s mostly water weight, but it’s a great start!
By the second week, your body starts losing less water and burning more fat. The drop in weight this week will be a little smaller but will represent more actual loss of weight, because you’re losing fat, not water. Enjoy your win - one of many you’ll experience on your weight loss journey.
By week three, aim for an average weight loss of 1 to 2 pounds per week*, or 1% of your body weight. If you lose weight more rapidly, you’re likely losing more muscle, which isn’t healthy.
Taking your measurements monthly also allows you to see the loss of inches.

Important Milestones 
5% and 10%:
By losing as little as 5% to 10% of your body weight, it’s possible to reduce your risk for weight-related diseases such as diabetes 2. You’re starting to get healthier.
When you’re halfway to your goal, you may be ready to learn how to eat on your own by starting with one day a week. Of course, your consultant will be there for continued support throughout your journey.

Congrats, you’ve done it! After celebrating your achievement, your consultant will introduce you to the maintenance phase of your program. Here, you’ll learn unique skills to help you keep your weight off and help sustain your healthy lifestyle. And you’ll see – Jenny Craig is committed to your success.
*Members following our program, on average, lose 1-2 lbs per week.
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Are you a Uniformed Eater, an Emotional Eater, an Unconscious Eater, or a Social Eater? If you’re getting started on the program, find out what category you may fit in and how to handle it.
Uninformed Eater: Exploring More Nutritious Choices
With Jenny Craig, you are learning how to eat from expert nutrition recommendations. The U.S. Dietary Guidelines advise a dietary pattern that emphasizes fruits, vegetables, whole grains, lean protein sources and heart healthy fats, while limiting saturated fat, sodium and added sugars.
Maximize the value of your meal
Each week, vary your fruit and vegetable choices to ensure you receive a spectrum of vitamins and minerals. See your Menu Planner to identify Jenny Craig entrées that contain whole grains such as whole wheat, brown rice, corn, barley and oats. Notice the lean protein sources that are a part of your menu, such as chicken/turkey, lean beef, tuna/shellfish and legumes – these are all low in saturated fat, helping to reduce LDL “bad” cholesterol and increase HDL “good” cholesterol in the blood. Experiment with a variety of healthy fat options – nuts, nut butters, vegetable oils, avocados, seeds and olives for the heart healthy fats listed on your menu. Add new flavors and satisfaction to your menu with the Simple Inspirations listed on your Jenny Craig entrées. Emotional Eater: Responding to Emotions Without Food
Know the difference between emotional and physical hunger, identify your triggers for emotional eating and respond with healthy alternatives to food. By getting in touch with your “stomach” vs. “head” hunger signals this will help you identify if you truly are hungry.
Remember To “H.A.L.T.”
Beware of getting too Hungry, Angry/anxious, Lonely/sad or Tired/bored – all common triggers for unplanned eating. Pay attention to your physical and emotional cues and respond with self-care strategies. Eat regular meals and snacks, get adequate rest and relaxation and connect with others.
“S.T.O.P.” To Make The Best Choice
Practice this technique to avoid getting swept away by your emotions with the urge to eat.
Stop – put on the brakes before going into “automatic pilot” eating.
Think – listen for your hunger cues vs. emotional distress.
Overview – ask yourself what you really need in the moment and decide if it’s food or a healthy alternative.
Pick – make a conscious choice and feel empowered by it.
Ideas for Healthy Alternatives to Eating
Take a quick nap Call your Consultant Call/text a friend Go for a quick walk Write in a journal Enjoy a bath/shower Listen to music Confront a situation Go online to Jenny Craig Forums Unconscious Eater: Eating More Mindfully
Change not just what, but how you eat. Make small adjustments to control external cues and practice eating in a more conscious, enjoyable way.
Rearrange Your Environment
Choose a designated eating place at home and work. Avoid eating at your desk or computer, over the sink, in the car or in front of the TV. Serve meals on individual plates instead of family style to control portions; keep serving dishes in the kitchen to avoid having seconds. Use smaller (salad) plates to make portions appear larger. Keep lower calorie foods like non-starchy veggies and fruits, front and center in the refrigerator. Manage Mindless Eating Triggers
While watching TV, do things that can’t be done while eating: polish your nails, sew or lift small weights – especially during commercials when you’re more likely to be exposed to food cues! While cooking for others, chew sugarless gum to reduce the temptation to taste during food preparation. Take Time To Savor The Flavor
Practice mindful eating habits such as slowly eating and stopping when you feel satisfied. Notice how the habit of mindful eating impacts your desire to eat unplanned foods. Social Eater: Managing People, Places and Events
There’s no need to avoid social situations when you prepare in advance.
Pre-Plan Events
Make a plan with your Consultant or using your Jenny Craig Menu grocery foods.
Check ahead with your host on the menu - offer to bring a salad, veggie or fruit plate. Plan ahead by enjoying your Jenny Craig meal beforehand Be A Social Butterfly
Focus on the social aspects of the party: offer to greet guests, set up games and take pictures.
Weigh The “Pros And Pros” Of Food And Drink Offers
What are the pros (or benefits) of accepting the offer? (I will please my host, enjoy the food and feel a part of the party.) What are the pros (or benefits) of declining the offer? (I will control calories, decrease my risk of overeating, be more likely to lose weight and feel proud for following my plan.) Based on your weight loss goals, decide which choice is more valuable to you. Practice “PRP” When Declining An Offer
Practice saying “No” nicely and stay on track with your weekly action plan. Polite Response: “Thanks, your cake looks delicious!” Reason for Refusing: “Dinner was perfect and I couldn’t imagine eating another bite.” Polite Response: “I’ll have to try it next time.” Travel With Confidence
Pack shelf-stable Jenny Craig meals/snacks. At the airport, burn extra calories by walking the terminal. On the road, stop to get out of the car for 10 minute activity breaks.  
You can discuss your eating styles with a consultant by scheduling a consultation at any of our 500+ locations, or meet via phone or video chat!
Kari - Jenny Craig

By Kari - Jenny Craig, in Move More,

Because weight loss is a journey, there may be some bumps in the road. One of those bumps can come in the form of lapsing on your food plan—a glass of wine, a bag of chips with queso dip or a few slices of pizza. “The biggest challenge is that lapses turn into relapses. The sort of ‘oh, what the heck’ effect where someone has a slip and throws away the day or even the week,” said Lisa Talamini, Jenny Craig Sr. Director of Science & Behavioral Interventions. “A lapse is just an event where you get out of touch with your goals and the why behind your goal.  If you don’t get caught up in the shame and guilt game, it can be a positive learning experience.” Here’s what to do when you have a lapse:
Forgive yourself.
There were a lot of steps and choices that got you to the point where you were, and there are a lot of steps and choices that have brought you to where you are now. One slip will not affect your weight loss journey, so make sure to forgive yourself so you can clear your mind of any guilt and get back on track. Remember, it’s about progress, not perfection. It’s what you learn from the experience that matters.
Analyze the situation/your typical response.
After the lapse, think about where you were, who you were with, what the situation was, what your action was and how it made you feel. Were you at a party with friends and everyone was enjoying the appetizers? Did you get caught up in the moment and think, “Well, I’ve been good all week, so I deserve a treat?”

Asking yourself these questions and recognizing how you were feeling before your actions will help you recognize what this situation was, and help you plan for next time. That being said…
Plan your strategy for next time.
There’s another party next week. What will you do to plan for success? If it’s a potluck, bring a veggie plate with you and a bottle of sparkling water so you can enjoy those instead.  Or, enjoy your Jenny Craig entrée before you go so you feel full and satisfied and won’t be tempted to snack on items not on your free foods list. Allow yourself to feel proud of where you are in the moment, as you’ve already taken so many steps to get to where you are today. And remember, you make your own choices, so going in with a plan can help you stay on track toward success!
Summarize and rehearse your plan.
Having your plan and repeating it with someone can help you feel more prepared. It can be a friend who is going to the event with you who can keep you accountable, but you can also rehearse your plan with a Jenny Craig consultant, too. Many consultants have been former members, so they understand the journey and can discuss strategies that they used in similar situations.
You can discuss your plans with a consultant by scheduling a consultation at any of our 500+ locations, or meet via phone or video chat!
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We all have our favorite foods. However, if you were a food what would you be and why? We asked a few Jenny Craig nutrition experts to share the one versatile and delicious food they would be and what they love about it.
“This gorgeous green leaf is nutritious, but also delicious.  It is low in calories and high in nutrients. Spinach tastes great crunchy— think baked veggie chips, or soft such as a warm spinach and mushroom salad.  Spinach works with any meal occasion; check out our Jenny Craig Florentine Breakfast Pizzas. Spinach is fantastic!”
-Darcie Anderson
“The word nutrition comes from the Latin word “nutrir” which means to “nourish”. As a nutritionist, I empower people to nourish their health and well-being. I think of one the most body and soul-nourishing foods is soup. A bowl of soup is built on a warm base of mineral-rich broth, brimming with a seasonal array of vitamin-packed vegetables and liberally seasoned with a mix of fresh herbs and flavorful spices that are long-known for their health-promoting properties.”
-Lisa Talamini
“Living up to the ‘keep the doctor away’ reputation, I would be an apple. Apples come in beautiful shades of red, pink, green and even golden yellow.  They are a good source of phytonutrients, antioxidants, vitamin C and fiber.
One medium apple contains about 4 grams of filling fiber, which is a great thing! High-fiber foods are, by nature, just plain satisfying. They’re hearty and filling and since they’re metabolized more slowly than low-fiber foods, they tend to help us feel full longer.”
Apples are the ideal on-the-go low-calorie snack.  If you have more time, try this healthy pie-like treat:
1.       Chop up a medium apple
2.       Sprinkle with allspice and cinnamon
3.       Pop it in the microwave for 1 and a 1/2 minutes
4.       If you like it even sweeter, top it with a drizzle of Jenny Craig’s Breakfast Syrup.
-Monica Ropar
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It’s that little voice inside of your head and it’s causing you to be a downer. Your inner negativity says you can’t, even though you know you can. It can get the best of you, weaken your resolve to eat right, and derail your weight loss journey. But rather than get discouraged, ignore it, or block it, you can easily change it. So what’s the one thing you can do to shut down your inner negativity? It’s simple–greet it and move on.
“Greet it, like an old friend,” says Lisa Talamini, Jenny Craig’s Senior Director, Science and Behavioral Interventions.
“Welcome, Habit.”
Talamini explains that inner negativity is nothing more than habit, a well-worn pattern of thinking in your brain that you can retrain by adding new, positive thoughts. “When you hear yourself say, ‘I’ll never get my eating under control,’ say, ‘Welcome, Habit. Lapses happen. I can learn from this one and move on,’” she said.
If you can start observing your habit of negative thinking, that’s the first step to begin training your brain to think in more positive ways. You acknowledge a thought with self-compassion and then begin to transform it. Build new positive pathways by recognizing your successes, and turn sabotaging thoughts into helpful, motivating thoughts. Every day, say it out loud, write it down in a journal, or even tell a close friend. “Each healthy bite, every step I take, brings me closer to my goal,” Talamini said.  
Soak it in
Part of rewiring your brain to loosening your grip on negativity so you can mentally soak in the good, positive thoughts in addition to saying it aloud. Talamini recommends visualizing your wins at the end of the week after following your plan. This can be done while you’re brushing your teeth in the morning, before you go to bed at night, or while you’re sipping a cup of tea and getting some much needed “me-time.”
“Close your eyes, visualize all your positive choices,” she said. “Literally breathe it in for 10 seconds–long enough for the brain to ‘rewire’ and retain it.”
Set attainable goals
Of course, your inner negativity will get the best of you if you’re setting unrealistic goals for yourself, like an unsustainable low-calorie diet or an unattainable weekly weight loss number. Instead, set manageable goals that you can celebrate at the end of the week and that can overshadow any lapses or possible setbacks. Chat with your Jenny Craig consultant on creating attainable goals that empower you to make positive choices, so you can feel triumphant at the end of each week and bolster your positive thinking. 
Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,

-          ½ cup blueberries
-          15-20 mint leaves
-          2 tsp fresh lime juice
-          1 slice of lime
-          2/3 cup sparkling water
-          ½ cup ice
½ fruit exchange
1.       Gather all needed materials: 1 cup, and 1 shaker
2.       Muddle the blueberries in a cup, then pour into shaker.
3.       Muddle the mint leaves in a cup, then pour into shaker with the blueberries.
4.       Add lime juice, sparkling water, and ice into the shaker.
5.       Shake it up!
6.       Pour through sifter at top of shaker into your cup.
7.       Garnish with lime slice, blueberries, and mint leaves, as you please.
Kari - Jenny Craig

By Alexandra Y. 
I have always struggled with weight loss for as long as I could remember. Growing up, I was the funny fat friend who often made fun of herself just to cope with what was really going on inside my head. I lived 22 years of my life feeling extremely uncomfortable in my own skin every day. 
No matter where I was, I felt as if I was being judged and this created severe anxiety for me. The heavier I was, the more anxiety I felt. I would often feel sick. This anxiety would continue to burden me for years. I didn't put myself out there or do fun things with friends. I limited my life because of this sickness I was feeling.
About a year ago, I decided I needed help to lose the weight that was making me miserable. It was out of my control at this point. I had tried every diet, every trick, every little thing and it wasn't working. I looked into Jenny Craig that morning and was at the center that same day. 
The structure Jenny Craig gave me was amazing. I felt in control, a feeling I had NEVER felt with my relationship to food. I even started to move more – such as taking a quick walk. 
Yes, the weight started to come off, but I didn't realize how happy I was until I stopped having panic attacks, stopped feeling sick all the time. I actually felt okay. I felt ‘normal.’ I stopped taking my anxiety medication and started running instead. I found a love for exercise and activity. I went outdoors and did fun things with friends. I pushed myself to try new things that I wouldn't even dream of in the past. I felt happy. The physical results from losing weight are awesome and that is what everyone wants in the end, I get that. I love how I look now, but the real "success" in this story for me is the mental success. I have a healthier body, but more importantly a healthier mind. I feel like myself, I feel like this is the person I was meant to be. 
Being 23 years old, people ask me if I am embarrassed to say I do a weight loss program. I tell them this is what worked for me. In my mind, this is the ONLY weight loss program for me. Having help does not make you a failure, it makes you stronger for reaching out to achieve your goals. I could have never started this on my own, but Jenny Craig has given me the tools to continue this journey for a lifetime.
*Results not typical. Members following our program, on average lose 1-2 lbs. per week.

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When eating by yourself, you most likely feel more empowered to make—and stick—to your healthy choices. But in some situations, such as dinners at a restaurant to a cocktail mixer for work, you may have people who may peer pressure you into eating foods you know are not part of your planned menu.
Your friends, coworkers, family and new acquaintances may look at it like a one-time thing and not understand that you have a larger goal you are working toward. You may hear phrases like: “We’re celebrating! Enjoy these treats!”, “You’ve got to try these—they are the best thing I’ve ever had!” and “I made them from scratch – don’t miss out!” While one bite will not hurt the work you’ve done for your weight loss, it’s all about how you want to feel when making your food and drink choices.
Many of our consultants like to recommend a response system called the PRP technique, which stands for Polite, Reason, Polite. It allows you to have a cordial way to say no when people peer pressure into eating food and allows you to be in control of your situation.
Let’s say that you’re at a party, and someone offers you a piece of cake that’s not on your plan.
First, start by being polite. You can say a compliment and acknowledge the offer by saying, “Thanks, that cake does looks delicious!”
Next, you’ll want to state your reason for refusing the cake. You can say, “Dinner was perfect, and I couldn’t imagine eating another bite.” That way, you’re setting a boundary, but couching it with a compliment of the meal. This makes it difficult for the person offering you food to push further.
Finally, follow up with another polite nod to their offer. “I’ll have to try it next time” is a fantastic way that shows that you’re interested in it, and that you may some time—but that choice will be up to you!
If you would like to discuss other strategies for situations that may come up in social gatherings, schedule a consultation with a Jenny Craig consultant. Find a local center near you if you would like to talk face-to-face, or if you’re unable to make it in, you can meet with a consultant via phone or video chat! We’re here to help you on your weight loss journey, whether that’s from providing over 100 delicious meal options to keep you satiated or how to plan for your weight loss goals, we’re happy to be by your side.