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The Perfect Portion

Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,

Adding flavor with herbs and spices is an ancient culinary art form. The great news is you can do it too without adding salt, calories, fat or sugar.  Many of the common and not so common seasonings bring a nutritional benefit while enhancing the flavor of your favorite fruits and vegetables. Enjoy trying some new taste experiences while experimenting with some of the delicious choices below with your side vegetables and salads. Start out with adding a small amount, you can always add more. Taste between each addition until you have just the right color, flavor, and aroma.  Dry spices and herbs have much more flavor than fresh, ¼ teaspoon of powder = ¾ teaspoon of dried or 2 teaspoons fresh. Have fun and bon appétit!
A member of the mint family, basil is an extremely popular herb used in all kinds of recipes.  You might enjoy it as a topping on pizza - like our Margherita Pizza, layered with tomatoes or in hot tea. There are more than 60 varieties of basil some with chocolate, Thai, and lemon flavors.  Basil is considered an excellent source for vitamins K, A and C along with many minerals that are essential to your health. This is one herb you can buy fresh and freeze in ice cubes to add later to your sauces and soups.
The coriander plant (in the parsley family) is a spice and an herb because you can use both the seeds and the flat green leafs of this plant. Fresh cilantro lends a light peppery taste when added to salads, dips and veggies. Coriander is used in Europe and the Americas to add flavor to soups, marinades and even in salads. This spice has been researched extensively and is known for its high level of phytonutrients. For best results with cilantro, wash right before use to minimize bruising. 
This is a super spice!  Fragrant and sweet, cinnamon can be sprinkled in your morning coffee to give you a pleasant, sweet (without the sugar) lift to your morning routine.  Traditionally associated with desserts in the West, cinnamon is added to many main course dishes in the Middle East.  The spice is an essential oil that is extracted from the bark of the cinnamon tree and it is rich in antioxidants. Cinnamon is great on top of fruits, yogurt and steamed carrots.
An ancient spice used in many countries worldwide, cumin is a component of most curry and chili powder formulas.  It has a warm aromatic and peppery taste. To bring out the fullest aroma and flavor, lightly roast seeds before using them. Cumin is considered an excellent source of iron and has a reputation for promoting digestive health. A great addition to almost any vegetable or side dish, try experimenting and create your signature recipe.
This herb/spice is a beautiful feathery green plant with concentrated flavor in the seeds.  Used extensively in Northern and Eastern Europe, Africa and the Mediterranean, dill weed has a unique and delicious flavor. Try fresh or dried dill in your yogurt with cucumbers or over your green beans. Fresh dill does not last long so keep it wrapped in a damp paper towel in the refrigerator and use within two days. Dill is high in calcium, iron and magnesium—enjoy often!
Ginger is a rhizome, or stem, grown underground and can be used fresh or powdered. Pungent and spicy, ginger adds wonderful aroma and flavor to many Asian inspired recipes. Known for its anti-nausea properties, ginger has been used as digestive aid for centuries.  Delicious and full of nutrients, try adding ginger to sautéed vegetables, shaved over tropical fruits or to your night time cup of tea.
This gorgeous red spice can taste smoky, sweet or savory.  Made from red mild and hot peppers in the capsicum family, it is a very versatile addition to your spice rack. Hungarian and Spanish recipes often feature this distinct spice. Paprika is rich in beta-carotene and vitamin A, nutrients that can help in keeping your eyes and skin healthy. Paprika is delicious when sautéed with eggplant, spinach or zucchini and will add color and flavor to your scrambled eggs. Enjoy!
One of the super spices! This beautiful deep yellow root has been used for centuries as spice, medicine and even for dyeing textiles. Turmeric has a very deep, fragrant, pepper flavor with a little bitterness.  It is delicious on roasted cauliflower or eggplant. Scientists are studying turmeric for a variety of potential health benefits based on its anti-inflammatory properties. Start sprinkling!
Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,

You’ve heard the saying that breakfast is the most important meal of the day. While of course you may have a preference for other meals (including snack time and dessert!), breakfast sets the tone for the rest of your day food-wise.
Your body goes the longest without food between dinner/dessert and breakfast, so when you wake up, you need to fuel your body with food that will provide energy to function. If you think coffee and a donut is the best breakfast because of its caffeine and sugar boost, realize that the rush is short-lived.
When you consider breakfast, Jenny Craig offers a variety of breakfast options, from Classic Waffles made with whole wheat and wheat bran to our Garden Vegetable Frittata with a mix of veggies, cheeses and garlic croutons for a savory treat.
When starting your day off with breakfast, how can you maintain feeling fuller longer? We have a few recommendations for breakfast and snacks, that will help fuel you until lunchtime.

Eat whole grains and/or protein-packed breakfasts.
Whole grains are filled with more nutrients and fiber than processed flours because of the full use of all three parts of the grain. Whole grains also digest slower, so you benefit from both a sense of fullness and the slow release of energy into your system.
Drink before you eat.
After breakfast, continue to hydrate, as hunger may actually be a sign of thirst. Water and carbonated water are natural to choose to quench thirst, but you may also include tea or coffee, or diet soda as midday options.
Have healthy snacks on hand.
Packing a snack box filled of options to keep you full throughout the day is a great tool for keeping you on track for your healthy goals. Bars that combine protein and fiber, like our Yogurt Dream Bar, are a healthy morning snack that can also help satisfy your sweet tooth. Another popular treat that is savory and sweet is the Kettle Corn, which is made of whole grain and high in fiber. Crunchy vegetables, like celery and carrots, give a great crunch, and can be paired with Classic Hummus & Wheat Crackers. If you’re looking for a mix of cream and crunch, eat some low-fat Greek yogurt for protein and pair it with cucumber slices sprinkled with lemon juice and pepper for a refreshing treat!
If you would like to discuss our amazing breakfast options in-person or over the phone, call 866-706-4042 or find a Jenny Craig center near you.
Kari - Jenny Craig

Celebrating your love for family, friends and partner is something that happens all the time, but there is extra emphasis to celebrate your loved one Valentine’s Day by exchanging heart-shaped boxes with chocolate. Whether you have a significant other to cozy up next to or you’re treating the day like any other, Valentine’s Day sweets may be tough to avoid if you have weight loss in mind. Here are some strategies for slowing down on your sugar intake this Valentine’s Day.
There may be treats everywhere, from your morning cup of coffee to your coworker bringing in cookies and chocolate. Be prepared with a few snacks on hand, like bars, popcorn or fruit, so that you don’t end up with five cookies in your hand before lunch or dinner. Drink plenty of water and other non-caloric beverages, like tea. This helps you stay hydrated while also keeping cravings at bay, so it may help to minimize the amount of added sugars you consume. Instead of chocolate truffles, bars, caramels, etc. why not satisfy your sweet tooth with fruit instead? Chocolate-covered strawberries are a classic Valentine’s Day treat. With their thin chocolate coating, red color and natural sweetness, they are a wonderful option to lighten up your sugar intake. You can even make them yourself with this recipe! If you decide to cook a romantic meal in, you can find many alternative recipes for some of your favorite sweets. Put on your fancy chef’s hat and impress your date or dinner guests with Chocolate Espresso Soufflés that use cocoa powder for their rich, chocolate flavor without the added sugar that would come from a chocolate bar. If you want something a little more cozy, make Bananas Foster to top frozen low-fat yogurt or a Jenny Craig Chocolate Walnut Brownie. Of course, Jenny Craig has options for Valentine’s Day desserts, too! From our Chocolate Lava Cake to our Key Lime Pie, you can find a dessert that will complement your Valentine’s Day dinner. Our menus contain less than 10 percent of calories from added sugar, as we emphasize healthy ingredients. This means that no foods are off-limits, so that when you follow the program, you can include a delicious dessert into your day as they are calculated into your daily nutrition averages! Sugar is sweet, but so are you! Keep these strategies and tips in mind for your Valentine’s Day celebrations, and don’t let a sweets-overload keep you from showing what a sweetheart you can be!
Kari - Jenny Craig

By Kari - Jenny Craig, in Move More,

Ah, February: A month dedicated to love and that pitter-patter feeling you get when you set your sights on your sweetheart. But February also marks American Heart Month, a reminder to love your own heart by keeping it healthy and to raise awareness of heart disease, the leading cause of death for both men and women in the United States. So what’s smart for your heart? Here are five habits to keep your heart healthy.
Check in
You won’t know if you have high blood pressure (hypertension) or high cholesterol if you don’t get tested. Heart disease is a silent killer and can go unnoticed until it’s too late. Plus, it can begin at any age, so schedule a yearly check in with your doctor to keep tabs on how your cardiovascular system is working.
No smoking
There’s a reason cigarettes are fatalistically called “death sticks.” Smoking doubles your risk for having a heart attack. It also narrows your arteries, causes clotting, and raises both your blood pressure and cholesterol. Secondhand smoke is just as harmful. Chemicals released in smoke can speed up the development of plaque in your arteries, increasing your risk of heart disease by as much as 30 percent.
Sweat it out
The American Heart Association recommends 150 minutes of moderate-intensity exercise every week. That’s just a 30-minute brisk walk at lunchtime, five days a week. Doable, right? We think so, too. Not only will you be giving your heart a workout, but you’ll also notice a positive and healthy difference on the scale and in your mood. Get moving throughout the day by parking farther away, taking the stairs and doing a few exercises at your desk. A sweat session at the gym to pump up your muscles and your heart is the best medicine to combat heart disease.
An apple a day
Healthy food equals a healthy heart. Eat plenty of fruits and vegetables and find inspiration with Fresh & Free Additions you can add to your Jenny Craig meals. Additionally, whole grains, legumes, low fat dairy and lean protein are heart healthy foods that will also shrink your waistline. You can boost good cholesterol (HDL) and lower bad cholesterol (LDL) by avoiding saturated fats and trans fats and incorporating unsaturated fats, like polyunsaturated and monounsaturated fats, into your meals. These good fats are found in olive and canola oils, almonds, hazelnuts, olives and avocados. Eating oily fish (salmon, mackerel, trout) rich in omega-3 fatty acids twice a week is a heart-healthy way to mix up your weekly menu and effectively lower LDL levels, according to the American Heart Association. 
Feel renewed
Life can be hectic, leading to lots of stress and potentially negative impacts on your health (and your heart). Find time for yourself to relax and recharge every day. Relieve stress by exercising, dancing to your favorite song, meditating or taking a bubble bath. Not getting enough sleep could also adversely affect your heart, increasing your risk for heart disease, obesity, stroke and Type 2 diabetes. Aim for at least seven hours of beauty rest, so you feel refreshed and ready to take on the day.
Exercise, nutrition and life balancing are fundamental to a healthy heart, but also key in the Jenny Craig program for weight loss. Make strides in your efforts for a healthier and happier you today!
Kari - Jenny Craig

We all know water is good for you! It’s a great tool to support healthy weight loss as it’s the ideal calorie-free alternative to sugary sodas, juices and other high-calorie beverages.
But, we get it, your bottle filled with plain H20 can taste a bit boring after the third refill, especially when your taste buds are craving something sweet and refreshing. So instead of reaching for a soda that could derail your weight loss goals, stay on track by infusing your water with fruits and herbs. Grab a pitcher of water, wash and chop your favorite fruits, herbs and even veggies, and let the flavors meld and infuse your water overnight in the refrigerator. Check out these seven delicious water infusion combinations to make each sip bursting with flavor.
Mock Mojito

Create a mock happy hour by infusing your water with mint and lime. In a pitcher, muddle a handful of mint and add one sliced and squeezed lime. Then, fill your pitcher with water and place in your refrigerator overnight for guiltless mojito flavor at 5 in the afternoon.
Sunny Citrus
In a sunny mood? Slice various citrus fruits, including grapefruit, oranges and lemons, and add them to a pitcher of water for a citrus drink that is sure to boost your mood (and your vitamin C)!
Basil Berry

Fragrant basil, combined with a handful of fresh, lightly crushed raspberries combine for a flavorful drink that’s like a springtime dessert.
Melon Mint
Summertime is just around the corner and when you combine the refreshing flavors of watermelon and mint it makes a refreshing treat. Add 4 cups sliced melon to 2 quarts of water. Refrigerate, allowing the flavors to infuse, then strain. Make it a melon masterpiece by also trading some of the watermelon for honeydew and cantaloupe.
Spicy Strawberry
For south of the border flavor, add 1/2 seeded, sliced jalapeno and combine with a handful of chopped strawberries and a 2-quart pitcher of water. Afraid of the heat? The sweetness of the strawberries will balance out the spiciness of the pepper.
Pear and Plum Pie
For chillier days, the flavor combination of cinnamon, plum and pear infuses H2O with a tantalizing scent of a pie baked in early autumn. Wash and cut one plum and one pear and combine with one to two cinnamon sticks in your water pitcher. Let the beverage infuse for several hours to marry the flavors.
Berry Good

For a sweet drink, add 1 cup of every berry you love to your 2-quart pitcher of water, including antioxidant-rich blueberries, blackberries, strawberries and raspberries. For an extra-refreshing twist, peel and thinly slice half of a small cucumber to infuse with your berry mixture.
Kari - Jenny Craig
*Results not typical. Members following our program, on average, lose 1-2 lbs. per week

From four fast food breakfast sandwiches in the morning to running a half marathon. We are so proud of our member Jessica L. from Bentonville, AR who lost 117* lbs. on the Jenny Craig program and who was featured in People for losing half her size! Scroll down for the before and after. 
By Jessica Linz
I wasn't always heavy. I was a cheerleader in high school, but started gaining weight when I went to college. I stopped exercising and the pounds piled on year-by-year. I gained most of my weight during my pregnancies. I didn't deny myself anything. I would eat big bowls of ice cream every night and would go to the fast food drive though in the morning and order 4 breakfast sandwiches and a hash brown for each. I had tried fad diets in the past with little success. I had such a poor image of myself and would lie to myself saying ‘I would start my diet tomorrow’ as I went through the line at a fast food restaurant. At my heaviest, I weighed 256 pounds. I was a work-at-home and stay-at-home mom who dressed in yoga pants, a nursing tank and a robe. I really didn’t care about myself. I was a mommy to two little babies and busy trying to work in my down time. Exercise was not a priority. Pushing a stroller around the block or running the vacuum was my only cardio. After the kids went to bed, my husband would go out and pick up fast food or take out for our dinner. That was our routine and something we did way too often. As the kids started to get bigger, I had more time for myself. My husband has always been fit but, he had put on weight just like me during the pregnancies. He started running and I supported him, but never in a million years would have thought to get out there and join him. I envied him and started to even resent him a little just because he was doing what he said he would, and was seeing results.
Turning Point

I remember January-May 2015 being a very dark time for me. I was about to turn 30 and nothing fit me. I was squeezing into my Spanx and wished they had one I could wear all over my entire body. I was so soft and doughy. I’ve kept a journal on and off since I was 12-years-old, and going back to read entries from those months are hard. I was so depressed. I literally hated myself. I hid it well, no one ever knew of my struggles or the way I viewed myself during that time. I knew I needed to change, but I honestly didn't know what to do. I had tried so many different diets and although I did lose a few pounds initially, I felt that I could never sustain the loss. My answer came when my mom called to tell me that she and my younger brother were joining Jenny Craig to lose weight and get healthy. I was so ready to try something new and decided to join too. I loved the idea of having my own personal consultant who would help me stay accountable during my weight loss journey.
The Journey
The Jenny Craig program worked well for me. During my first week at Jenny Craig, I lost 6 pounds and started to exercise. Each week, I met with my consultant and learned about portion control, balanced nutrition and the importance of drinking water. Having the weekly consultations was exactly what I needed to be successful. I consistently followed my Jenny Craig menu plan. I loved the food and I loved not having to think about what to eat. My consultant taught me that I can seriously eat anything I want as long as it's portioned correctly. I've grown close to my consultant and to all the Jenny Craig staff at the center. They have supported me tremendously, and shared their own struggles and successes with weight loss. Becoming active was also important to me. I decided to set a goal of running a 5k that year. I started walking or running almost every day. At first, I couldn't run one lap around a track but I kept at it, gaining confidence as my stamina and endurance increased.

I lost 117 lbs.* on Jenny Craig and a grand total of 134 lbs. from my heaviest weight! My mom and younger brother also had great success on the program. We had each other to lean on during this amazing experience and could not be more proud of our results. Maintaining my healthy eating habits and my commitment to fitness keeps my weight where I want it to be. When I prepare meals, I serve lean meats and fish with lots of veggies. I now run 10 miles a week and love to mix up my routine with dance exercise, cycling and toning classes, which helps me stay lean without adding bulk. I am energetic and more flexible now and can even do a back bend again! My upcoming goal is to run my hometown half marathon in April 2017. In the past, I struggled with new things. Starting something new filled me with the fear that I would eventually fail. Joining Jenny Craig and my success at losing weight has given me my confidence back. I am now the mom and wife I’ve always wanted to be because I feel good about myself. I love knowing that I am setting a good example of healthy living for my kids. I’ve learned that starting something new doesn't have to be scary. The scariest thing for me was feeling like I had no control. Thanks to a weight loss plan that was right for me and becoming more active, I am in control of my life and confident to do anything. My fear is gone!
*Results not typical. Members following our program, on average, lose 1-2 lbs. per week
Kari - Jenny Craig

“New year, new you” is a phrase that becomes very popular around the beginning of January—everyone seems to be making resolutions to improve their health and happiness! And while you may be sticking with a resolution or two, studies have found that by February, only 58% of people are still committed to their resolution!
How can you keep your New Year’s resolution and not feel discouraged? Follow these tips:
·      Write down your resolution.  It’s easy to think about your resolution, but having it written down in a place you will see it every day is a great way to remind yourself of your goals.
·      Change your mindset. If your resolution is to go exercise four times a week, and you were only able to go work out three times this past week, that’s okay! The fact that you did it three times this week is more than what you were doing, so take a moment to appreciate and give yourself a pat on the back!
·      Celebrate your success. Having a specific resolution, like saving a certain amount of money per month or hitting your goal weight, deserves a celebration! Set up a small rewards system for yourself, and when you hit a milestone, celebrate!
·      Sleep more. You may have quite a bit on your plate, with work, family, friends, the gym, cooking, etc. That being said, you can’t be on the go all the time. Resolutions are about commitment, and when you do not get enough sleep, impulse has a more likely chance to take the wheel.
·      Pair up with someone on your resolution. If you and a friend or family member have similar resolutions, check in on each other! Ask about their progress via a text message or call, or plan activities together that match your goals.
·      Discuss your goals with your consultant. Having someone hold you accountable is key to sticking to a resolution. Your Jenny Craig consultant is there for you, and you can discuss your progress and strategies that will help you stay committed to your resolution.
Resolutions are meant to help you create change toward being a better version of yourself. With a strong support system and a flexible mindset, you can make your resolution a reality! And if your resolutions deal with health and weight loss, Jenny Craig would love to be a part of your journey. Find a location near you today, or call 1-866-706-4042 to discuss your weight loss goals.
Kari - Jenny Craig

By Kari - Jenny Craig, in Live Life,

When one thinks of what healthy people practice, the first things that come to mind are sticking to their diet and exercise. But there is so much more to health than that! Physical health is only one pillar of self-care— relaxing activities, connecting with others, adequate rest and hydration are the others. Let’s look at some habits that healthy people love practicing, and how to incorporate them into your lifestyle today.
Strive to Embrace a “work hard, play hard” mentality.
Just like your body needs moments of recovery after a workout, you should practice balancing your work life with activities you enjoy. We recommend moderation in everything and balancing your professional role with personal goals. Make time for your favorite TV show, plan a game night with your family or treat yourself to a massage.
Be active outside.
Part of your play can be finding activities outside of your typical exercise routine. David’s success story mentions how much he’s enjoyed going on hikes with his wife as one of his most joyful activities, so invite your friends and family to explore a trail with a beautiful view at the end!
Sleep 7-9 hours per night.
Sleep prepares your body for the day’s activities, and is one of the ways the body does its most reparative work. If you’re looking for ways to catch more zzz’s, try to step away from electronics sooner, since the light interferes with your brain’s signals that it’s bedtime. Put your phone away, get under the covers with a good book and find a new ritual to set yourself up for the next day.
Prioritize your health.
Creating a list of your priorities and activities for the week comes in handy. That way, you can plan ahead for your busy days! Portion carrots to go along with your Classic Hummus & Wheat Crackers, or bring an extra Apple Cinnamon Oatmeal to keep in your drawer when you have to be at the office early or need a snack on hand.
Find laughter and support in daily conversation.
Dr. Lee Berk has spent thirty years studying laughter, and told Time magazine that laughter ignites feel-good hormones that can calm you down. While TV sitcoms and comedies can be full of laughs, it’s important to also find company to laugh with.
Sloane says that part of her Jenny Craig success story attributes to being able to spend 20 minutes per week with her personal consultant, Nancy, to discuss her current week and plan ahead for the next. Just like you want to find balance in your work/home life, you want to find people who can laugh with you and offer support when you need it the most.
You can discuss these healthy habits and discover more with your Jenny Craig consultant today. Find a location near you or call 866-706-4042 to begin forming healthy habits that can stay with you for a lifetime!
Kari - Jenny Craig

You’re seeking healthier food options so you’ve been choosing low-fat-labeled items at the store, thinking you are doing yourself a favor. But you may actually be doing more harm than good, because there is such a thing as healthy fat and you may not be getting enough of it. Good fats help increase good cholesterol (HDL), deliver nutrients throughout your body, reduce heart risk and lower bad cholesterol (LDL) and triglyceride levels. While all fats will expand your waistline, it’s best to cut the bad fats and take in the good, in moderation, of course. Here’s how to tell the difference between the two. 
The Bad
Bad fats include trans-fats and saturated fats. These fats increase bad cholesterol (LDL), while decreasing good cholesterol (HDL) and ultimately increase your risk of diabetes, stroke and heart disease. Trans fats are just simply the worst. A mostly man-made fat, trans fat is primarily created by taking a healthy oil and turning it into a solid through a process called hydrogenation. Way back when, in the early 20th century, it was found only in vegetable shortening and margarine, but then companies started putting trans-fat in everything from cookies to French fries. No level is safe or has any benefit, so many food makers are quickly eliminating this nasty fat from their products. Be sure to check food labels for “partially hydrogenated oil” to avoid trans-fat in your diet.
Saturated fat can also be considered a “bad guy.” Saturated fat occurs naturally in animal products (meat, dairy, eggs) and vegetable fats that are liquid at room temperature (coconut and palm oils). It’s best to limit saturated fats to just 10% or less of your total calories, according to the US Dietary Guidelines. 
The Good
Healthy fats are unsaturated, such as polyunsaturated fatty acids and monounsaturated fats. These good fats are the ones you want on your team when it comes to keeping your heart ticking, as they lower LDL cholesterol and increase HDL (the good cholesterol) and decrease your risk for heart disease. Polyunsaturated fats are found in in vegetable (corn, soybean, safflower) oils and walnuts, poultry and omega-3 rich foods, such as fish (salmon, mackeral, trout, sardines, tuna), flax and pumpkin/chia seeds. 
Monounsaturated fat is solid when refrigerated, but liquid when on your kitchen counter. You’ll find this vitamin E rich fat in foods you probably already like, such as olives, canola, and peanut oils, olives, almonds, hazelnuts and avocado. So pass us the guacamole, please! 
With the Jenny Craig menu, you can enjoy the food you love and don’t have to worry. Our team of nutritionists and food technologists work to make sure that our food is developed with strict specifications for regarding the amount of fat, saturated fat, sodium, and added sugar as well as to emphasize the inclusion of vegetables, whole grain/fiber and heart healthy fats.