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The Perfect Portion


Kari - Jenny Craig

By Kari - Jenny Craig, in Inspiration,


Submitted by Lydia D. from Las Vegas, Nevada 
Create your own breakfast skillet with your Sunshine Sandwich and a sensational mix of sautéed spinach, mushrooms, tomatoes and zucchini.
Ingredients
Jenny Craig Sunshine Sandwich ¼ cup spinach ¼ cup tomatoes ¼ cup mushrooms ¼ cup zucchini Dash of garlic powder Directions
Separate Sunshine Sandwich and defrost egg and ham. In a nonstick pan, sauté tomato, spinach, mushroom and zucchini Cut egg and ham into cubes and mix with sautéed veggies Add garlic powder to taste, and serve scramble with English muffin on the side. Per serving
Sunshine Sandwich (2 Starch, 1 Protein, ½ Fat) + 1-2 Vegetables 1 Free Food  
Lisa Talamini - RD

With so many different versions of butter and margarine on the market, it can be overwhelming to decide on the right product for you. Options run the gamut of stick, tub, liquid and spray formats. Ingredients can be animal or plant-based or a mix of the two. Plus, manufacturers may add a range of functional ingredients for health benefits. Here’s a rundown on the most common choices, their health impact and best uses.
Guide to Sticks, Spreads and Sprays
 
Product
What’s In It?
When to Use
Butter
Primarily solid (saturated) fat, can raise LDL (“bad”) cholesterol.
Reserve for baking and making rich sauces where flavor and texture count. 
Stick Margarine
Primarily vegetable (unsaturated) oils which are heart protective, but also contains more trans-fat than butter. Elevates LDL (“bad”) cholesterol and decreases HDL (“good”) cholesterol.
Reserve for baking and making rich sauces where flavor and texture count
Soft/tub and liquid margarine
Primarily vegetable (unsaturated) oils and minimal to zero grams of trans-fat.
 
 
 
Use in place of butter/stick margarine for baking, grilling, frying, roasting, sautéing and baking with less saturated and trans-fat.
Light butter Whipped butter
Light margarine
 
 
 
Half the calories, fat, saturated and/or trans-fat as some of the fat has been replaced with water. 
 
 
 
·         Choose light butter to get the flavor of butter while reducing calories and saturated fat.
·         Try light margarine to reduce calories, saturated/trans-fat.
·         Use both to stretch your portion size or make room for other healthy fats like avocado, nuts, olives, etc.
·         Use whipped butter for a fluffier texture, larger portion and less saturated fat.
·         Note: When baking, you can often substitute light margarine/butter for a full fat product without impacting quality.
Hybrid butter and margarine
Less saturated fat as some of the solid fat has been replaced with a liquid fat like canola, olive or flaxseed oil.  Also provides heart-healthy monounsaturated fat.
Pick this product if you want to increase your monounsaturated fats.
 
 
 
Stanols and phytosterols
Ingredients that, when eaten in adequate amounts, may help reduce cholesterol levels.  These naturally-occurring ingredients in certain fruits/vegetables, beans, grains, nuts and seeds can be added to margarine to help reduce cholesterol in individuals who have elevated levels.   
Use in cooking or as soft spreads if cholesterol is your aim. 
 
 
 
Liquid cooking spray
A mix of soybean/olive oil and water. Provide zero calories and grams of fat/saturated fat with about 15 mg sodium per 5 sprays. 
Use to top vegetables, side dishes and popcorn and to oil a cooking/grilling/baking pan.
 
Simple Tips to Streamline Your Healthy Fat Choices
·       Read labels and avoid products that list “partially hydrogenated” oils as an ingredient, as these fats contain trans-fat.
·        Make vegetable oils and soft or tub margarines your primary sources of added fat. 
·       Regularly select products that have <2 g saturated fat and 0 grams of trans-fat per serving.
·       Remember the 80/20 Rule: Think moderation. It’s not necessary to make the healthiest choice 100% of the time, what matters is that you are making healthier choices most of the time.
 
 
Kari - Jenny Craig

If you’re committed to living a healthier lifestyle, it’s important to stock your kitchen with items that are healthy for you. It’s even better if these foods have multiple purposes or cross cuisine taste profiles!
 
Let’s look at a few healthy foods that every kitchen should have stocked—and how you can use them in various ways, too!
Tomato sauce (with no salt added)
Tomato sauce is versatile and very healthy containing Vitamin A, C, and lycopene. Take some inspiration and toss vegetables in a tomato sauce, then spoon it over chicken for a zesty meal. Make your tomato sauce cross different cuisines by cooking it with the following spices or herbs: 
Italian - simmer tomato sauce with garlic, oregano and basil  Thai - cook the tomato sauce with lemongrass, ginger, Thai basil and lime Mexican -  cook with garlic, chipotle, cumin and cilantro Indian flavor - simmer with curry, garam masala and turmeric  Leafy greens
Nutritious veggies such as kale, spinach and collard greens are immensely healthy and packed with fiber, vitamins, minerals and can help to reduce your chances of heart disease and diabetes. Create beautiful salads with other fresh, roasted vegetables or pile them on the plate. Top off your leafy greens with roasted chicken or broiled shrimp and a light dressing. If the flavors of the leafy greens are too strong, you can even cook them down in a pan with olive-oil and garlic. Enjoy by mixing into your Jenny Craig meal or eating as a side dish. If you end up buying large leaves, like collards, you can even use them as a wrap for Asian Style Chicken.
Red/Yellow/Green Bell Peppers
This is another vegetable that is filled with vitamins A and C, potassium, folic acid, and fiber. What we love about bell peppers is that they can be eaten fresh or cooked. You can cut the peppers into strips to pair with Jenny Craig hummus and crackers or salsa (a Fresh & Free Addition) or cook in a vegetable stir-fry with sauce. You can also stuff peppers with ground turkey or chicken, or create our Stuffed Peppers featuring our Jenny Craig Pasta Ole. 
Fat-free Greek yogurt
Greek yogurt is full of probiotics, high in protein and can help lower blood pressure. Another versatile ingredient, you can pair it with fruits, such as blueberries with a sprinkle of cinnamon to make it a part of your breakfast or a snack. For a savory flare, you can use it for sauce bases, as an alternative for sour cream or even mix it with avocado, tomatoes, diced red onion and lime for a healthier guacamole! 
Herbs/Spices
Step away from simply using salt and pepper, and discover what other seasonings can do to transform produce and meat! Create beautifully golden cauliflower with curry powder, sprinkle cinnamon on some butternut squash for a touch of sweetness, add dill to asparagus, or even sprinkle tarragon to some green beans. Other herbs to consider having on hand at all times are dried parsley, oregano, garlic powder and onion powder to enhance tomato sauces, or for a quick sprinkle on meats and vegetables before roasting or sautéing. 
 
If you’re looking to lose weight or discover your love for cooking healthier options, these items will help begin your journey. Jenny Craig can help with the rest. The tomato sauce, leafy greens, bell peppers and herbs and spices are listed as Fresh & Free Additions that you can have an unlimited amount of, and that you can pair with your Jenny Craig meals throughout the week. For more information about our program call 866-706-4042 or find a location near you. We can’t wait to discuss healthy, fun options for your kitchen and lifestyle!
 

[SOURCES]
http://www.cookthink.com/reference/57/Tomato_paste_vs_tomato_purée_vs_tomato_sauce
http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
http://www.webmd.com/diet/peppers-health-benefits#1
http://health.usnews.com/health-news/blogs/eat-run/2014/05/05/the-health-benefits-of-greek-yogurt
 
Kari - Jenny Craig

By Kari - Jenny Craig, in Eat Well,


When one is striving for weight loss, one’s meal pattern may be focusing on eating more lean proteins, vegetables and fruits. However, there’s the lingering question of how to manage low calorie or diet items, like honey-sweetened cookies or sugar-free candies made with sugar substitutes (loosely, sugar substitutes are any sweetener that can replace sugar aka sucrose).
There are two major categories, nutritive/non-nutritive, plus sub-categories beneath.
·         Nutritive sweeteners
o   Honey, agave nectar, maple syrup, etc. which contain fructose. These also still contain the same 4 calories per gram as sugar.
o   Sugar alcohols: sorbitol, mannitol, erythritol, lactilol or isomalt (2-3 calories per gram)
·          Non-nutritive sweeteners
o   ACE-K, aspartame/Equal, sucralose/Splenda, stevia and monkfruit. The latter two are regarded to be “natural” as they are food-based.
Many of these sugar substitutes add sweetness, of course, and some do not have any calories. While some artificial sugars are derived from sugar (such as sucralose), they can be used to substitute sugar at a fraction of the amount the recipe calls for due to being even sweeter than sugar.
So, are sugar substitutes safe? The answer is yes—but in moderation. Sweeteners like stevia, sucralose, ACE-K and aspartame are mentioned in the US Dietary Guidelines as GRAS, or “generally recognized as safe,” in moderate amounts.
Jenny Craig’s approach is to take advantage of both healthy ingredients and portion control to minimize the need for added sugars and non-nutritive sweeteners. The menus meet expert guidelines to limit added sugars to less than 10 percent of total calories and currently a few Jenny Craig products include sucralose and ACE-K to provide sweetness without extra calories.
If you would like to be proactive about your sugar consumption, look at how much sugar you consume during the week, and find ways to modify it. For example, if you used to take sugar in your coffee, try a sweet-flavored roast like French vanilla, raspberry, coconut or cinnamon. You can discuss other ways to moderate your sugar intake by meeting with one of our consultants at a Jenny Craig center near you.
Kari - Jenny Craig

Kirstie Alley recently chatted with Harry Connick, Jr. on his talk show Harry about keeping healthy with Jenny Craig, her dating life and being a new grandmother! Check out her interview and the amazing success stories of three other Jenny Craig members. 
“It’s just simple. I really needed a no brainer,” Jenny Craig spokesperson Kirstie Alley told Harry Connick, Jr. on a recent episode of his talk show, Harry. “The food is delicious. You really learn portions and everybody who does it gets a consultant.”
Kirstie Alley, who had previously lost weight on the Jenny Craig program, came back to Jenny Craig as a spokesperson, because “the program works.” Kirstie is currently a member of the Jenny Craig maintenance program. “I’m on maintenance, so the program’s a little different,” explained Kirstie on the show. “I eat whatever I want to eat in the correct proportions, and then I have one meal of theirs a day.”
Kirstie, who is recently a new grandmother, chatted with Harry about everything from dating to joking about being the perfect potential farmer’s wife. “I cook. I love animals. I love farm animals. I like land,” she said. “I go to bed really early. I’m a farmer’s wife.” 
The episode also featured the success stories of three women who lost weight on the Jenny Craig program: Nicole (lost 45lbs), Natalie (lost 45lbs) and Sloan (lost 60lbs). They discussed the positive results after losing weight with Jenny Craig, including increased energy, patience and happiness at home with their families.
“I feel like I’m just a better version of myself,” explained Sloan, who lost a total of 60 pounds* while on Jenny Craig. “It’s great to see the family get involved–their habits changed.”
 
Nicole, who credits her consultant for helping her stay on track, offered her advice, “Don’t be overwhelmed by whatever your number is. Take this one day at a time, and let your Jenny Craig consultant be your cheerleader. They are wonderful, and they are there for you.”
*Results not typical. Members following our program, on average, lose 1-2 lbs per week. Sloane, Natalie and Nicole received promotional consideration.
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!
Basil
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.
Coriander/Cilantro
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. 
Cinnamon
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.
Cumin
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.
Dill
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
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.
Paprika
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!
Turmeric
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.
 
[SOURCES]
http://www.consumerreports.org/cro/magazine/2014/10/why-eating-the-right-breakfast-is-so-important/index.htm
http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/4-tips-for-better-breakfasts
http://www.foodnavigator.com/Science/Appetite-suppressing-effect-of-proteins-explained-by-researchers
 
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!
 
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