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The Perfect Portion


  • Elisa - Jenny Craig

    Common Weight Loss Myths Debunked

    By Elisa - Jenny Craig, in Live Life,

    Whether you are preparing for an upcoming vacation or want to shed an extra 10 pounds for your health, deciding where to begin can be tricky. Before you start a weight loss program, it is important to identify which methods aren’t ideal in order to find a routine that works best for you and your goals.
     
    With so many different weight loss tips circulating the web, it can be hard to decipher which claims are fact or fiction. To help you start your weight loss journey on the right foot, we’ve compiled a list of the 7 most common weight loss myths and facts:


    1. Cutting 3,500 calories from your diet will make you lose 1 pound.
     
    Although this weight loss myth does hold some truth, it is not accurate, and the math will be different for everyone.[1] You'll need to use your current and target weight to calculate how many calories you can consume while still losing pounds. You may lose one pound from cutting 500 calories a day for a week, but because of how your body changes as the number on the scale starts to drop, you may need to decrease your calorie intake to continue to lose weight.2
     
    2. You must give up all of your favorite foods.
     
    Deprivation does not necessarily lead to weight loss. In fact, it can derail it if it’s too restrictive. The truth is, moderation is key, and you should limit foods that you know are unhealthy, or that will hinder your weight loss goals. However, you can incorporate small amounts of your favorite foods into your weekly menu.3 When you do indulge, keep portion size in mind to ensure you’re not consuming too many excess calories.
     
    3. All calories are the same.
     
    Eating 50 calories of broccoli compared to 50 calories of cake is not the same thing. Foods are made up of different nutrients in addition to their calorie content. Comparing foods based solely on calories doesn’t take into account their nutritional density, which can help you feel fuller, longer on a smaller quantity.

     
    4. Push yourself to exercise daily.
     
    You don’t need to “go hard or go home.” While great in theory, pushing yourself to exercise daily or exerting yourself too hard can quickly lead to burnout and even cause injury.4 While some people may thrive in such conditions, for most of us, it is much more realistic and effective to ramp up gradually, increasing your strength and stamina while finding fun activities that keep your body moving. This is especially important if you’re beginning a fitness program. Start by taking a brisk walk for 10 minutes each day and gradually build up from there to find a routine that works best for you.
     
    5. Long periods of exercise are better than shorter periods.
     
    You don’t have to work out for hours at a time to reap the rewards. Exercise and its benefits are cumulative, meaning that every little bit counts toward your goals.5 You can spread your activities into short, 5 to 10-minute intervals every day, or you can work out for more extended periods of time three or four days a week instead. Keep in mind, even a short aerobic activity or walk around the block can help you reach your goals!
     
    6. Lifting weight causes bulkiness instead of weight loss.
     
    Strength training exercises like yoga or light weight-lifting will not typically bulk you up. While there are specific strength training exercises you can do that are designed to create muscle with more volume, in most cases, strength training will simply help you build stronger muscles which help burn more fat.6
     
    7. Eating a low-fat diet will lead to losing weight.
     
    Not all fats are bad fats. As long as you are choosing healthy fats, like avocados, extra-virgin olive oil, and salmon, a regular consumption of good fats can help control hunger and stimulate weight loss.7
     
     
     
    People who don't eat enough fat, however, tend to go overboard on carbs which can lead to a host of other health problems.8 Two of the most notable are inflammation and weight gain. Moral of the story? Don't be afraid of the (good) fats. Learn more about other common food myths which could be holding back your weight loss.
     
     
     
    Regardless of where you are in your weight loss journey, we’ve all heard some of these myths. With these weight loss myths debunked, you should have a good understanding of which weight loss strategies to avoid. The most important part of losing weight and keeping it off is adjusting your lifestyle. By making simple changes to your overall daily routine, you can keep your body healthy and reach your weight loss goals.
     
     
     
     
     
    Are you ready to try a weight loss program that is based on scientific research? Contact Jenny Craig for your free appointment.
     
     
     
    [1] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
    [2] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
    [3] https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
    [4] https://www.health.harvard.edu/pain/avoid-workout-injuries
    [5] https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
    [6] https://health.clevelandclinic.org/2016/12/6-worst-myths-youve-ever-heard-about-weight-loss/
    [7] https://health.clevelandclinic.org/2016/12/6-worst-myths-youve-ever-heard-about-weight-loss/
    [8] https://health.clevelandclinic.org/2016/12/6-worst-myths-youve-ever-heard-about-weight-loss/
     

  • Elisa - Jenny Craig

    How to Control Hunger and Cut Cravings

    By Elisa - Jenny Craig, in Eat Well,

    Ask an RD: Dietitian Janet Nash shares how you can stop those hunger pains.
    We’ve all been there. It’s after lunch, and your stomach starts to growl. Suddenly, you’re ravenous.  When you glance at the clock, it’s only 2 pm. Why are you hungry again? It may have to do with what kind of food you’re eating. Food choice is a crucial component to staying satisfied throughout the day. By learning what to put on your plate, you can avoid mid-day hunger pains while nourishing your body.
    Eat Protein-Packed Meals
    When planning a meal, start with identifying your protein source. Since protein takes longer to digest, it stays in your stomach longer and helps curb your appetite. As your digestive system breaks down protein into its building blocks (called amino acids), it circulates them throughout your bloodstream, providing a steady energy source to help keep you going from one meal to the next.  Try to incorporate one protein at each meal to help reduce hunger later in the day. Lean meats such as chicken, turkey and pork loin, as well as other sources such as low-fat cheese, yogurt, legumes, and eggs, all contain high amounts of protein that will help you stay full.
     
    Choose Whole Grains for Your Carbs
    Typically, it’s best practice to balance protein with a carbohydrate. However, making sure to choose the right kind of starch can further aid in hunger relief. Products made from whole grains retain most of their nutritional and fiber value, compared to refined grains which are usually void of these beneficial components.  
    Fare that includes whole grains contain more fiber which also takes longer to digest. Since fiber cannot be broken down by your digestive enzymes (and does not translate into calories), it helps keep food moving through your digestive tract at a consistent pace.
    Furthermore, high fibrous meals help stabilize your blood sugar levels. In comparison, starchy, sugary foods cause blood sugar levels to spike and drop quickly, resulting in hunger and even shakiness, which can lead to afternoon food cravings.
    A few simple updates to your everyday meals can make a big difference. Switch from eating white bread to whole grain.  Make sure to look for “100% whole grain” on the food label- without this statement on the package it could contain as little as 10%. For breakfast, try a small bowl of steel-cut oatmeal (double-check the sugar content), topped with blueberries. Packed with vitamins, minerals, and fiber, this is the perfect meal to start the day and help keep you feeling satisfied. Looking to update your dinner choices? Opt for whole grain pasta, brown rice or quinoa.
    Load Up on Vegetables
    Vegetables add flavor, texture and vibrant color to any meal.  They’re also rich in nutrients but low in calories – which makes them one of the best foods to incorporate into every meal.  Choose a variety of colors, from white to deep purple, to get a broad spectrum of nutrients.  One more perk of piling on the veggies? They contain high fiber and water content which adds volume – and keeps you less likely to snack later. Another bonus for anyone on a weight loss journey: you’ll feel full longer on fewer calories. 
    Add Healthy Fats
    Don’t shy away from fat (the healthy kind)!  Some fats are more beneficial than others such as monounsaturated and polyunsaturated fats. These types of fats are found in food sources such as avocados, nuts, seeds, olive oil, and fish. Including some fat into your meal not only adds flavor but also promotes fullness because healthy fats slow down digestion.
    Some easy ways to add healthier fats include topping meals with avocado, grabbing nuts for a snack, or making a salad dressing with olive oil and vinegar. Choosing to eat fish such as mackerel, herring, salmon, and halibut a couple of times a week is another way to incorporate beneficial fats into your routine. While consuming a bag of nuts may be easy to do, remember that fats contain a high-calorie content, so it’s good to be mindful of portion control.
    Building the Perfect Plate
    By creating meals containing protein, whole grains, vegetables and healthy fat, you’re less likely to experience afternoon hunger pains and feel more satisfied throughout the day. Try making a few small changes to your routine – so that the next time you look at your watch and it’s 2 pm, your stomach won’t be calling.   
    Ready to start a science-based approach to weight loss and nutrition? Book your free Jenny Craig appointment now.
    [Sources]
    http://www.foodnavigator.com/Science/Appetite-suppressing-effect-of-proteins-explained-by-researchers
    https://www.ncbi.nlm.nih.gov/pubmed/23107521
    https://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats
    http://www.pcrm.org/health/health-topics/essential-fatty-acids
    http://www.joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html
    https://www.today.com/health/these-foods-will-ward-hunger-keep-you-full-t110761
    http://www.todaysdietitian.com/newarchives/021115p14.shtml

  • Elisa - Jenny Craig

    Can Losing Weight Ruin Your Metabolism?

    By Elisa - Jenny Craig, in Eat Well,

    Ask an RD: Dietitian Janet Nash shares the role metabolism plays in weight loss.
    A common concern I hear during weight loss is “will losing weight ruin my metabolism?” The concern typically stems from past yo-yo dieting or that getting to a lower weight will make weight maintenance more difficult. Wouldn’t it be great if we could somehow lose the weight without jeopardizing our metabolism?

    When we lose weight, we lose two different types: fat and lean mass. However, both are not created equal. Lean body mass includes muscle and other parts of the body that don’t contain fat. It’s estimated that approximately 14-23% of weight loss comprises of lean body mass1,which is mass you want to keep.  As a result, this lowers the rate at which metabolism burns fuel because muscle tissue is more active than fat and requires more calories to maintain. Is it possible to combat this cycle and burn fat and preserve lean mass?
    Flipping the Switch - Burn Fat and Preserve Muscle
    According to the journal, Obesity2, it is possible to maintain muscle while reducing fat. In the study, researchers concluded that Intermittent Fasting (IF), a weight loss strategy focusing on a specific eating time-frame, followed by a period of non-consumption, prompts the body to burn fat instead of glucose. This process helps preserve essential protein which makes up the body’s muscles and non-fat tissues while reducing unwanted fat.
    There are different approaches to Intermittent Fasting. One method, called Time- Restricted Feeding (TRF), limits food consumption to 12 hours or less, followed by a period of abstaining from nourishment for 12 hours or more. By not putting any calories into the body for this designated time, we can “flip the switch” and go from burning glucose to burning fat for fuel. 
    However, for this process to work, calories should not be consumed in any form (besides water and calorie free drinks) so that there can be a depletion of sugar that is naturally stored in the liver. When the body runs out of sugar, it will target another fuel source – fat.  This shift from burning glucose to fat naturally decreases fat stores and preserves muscle mass and function.  Furthermore, this method used in conjunction with a successful weight loss program, such as Jenny Craig’s Rapid Results, has been proven to be more effective than simply cutting calories (3).
    More Benefits Than Weight Loss
    In addition to fat loss and lean mass preservation, studies have revealed Intermittent Fasting has many other benefits.  First, the process promotes not only fat loss but specifically targets abdominal fat, which studies have shown to be a key component in reducing the risk of developing diabetes4. Individuals may also see improvements in blood pressure, cholesterol and triglycerides levels, all of which help decrease the risk for cardiovascular disease5. Improved mood, immune and mental functions have also been reported4,6. You can even experience better appetite control with less hunger and cravings7.  
    Putting the Pieces Together
    Weight loss can be a puzzle with many pieces, and often, can be challenging to fit together.  By incorporating Intermittent Fasting into your routine, you can simplify your weight loss plan by focusing on when you eat.  You can then shift your attention to other things such as relaxation, getting active and sleep, all of which are important for your overall health. And another bonus, sleep is part of the non-nourishment timeframe, so that should be about 8 of the 12 hours a day for your body to repair and rejuvenate.
    To ensure results, it helps to have a structured meal plan that includes portion-controlled servings and snacks.  With a strategy in place, you won’t need to worry about which foods to eat during the day. Make sure to schedule the time to exercise and incorporate resistance training which can further aide in lean body mass retention8 and metabolism maintenance.
    If you lead a busy lifestyle and don’t know what to eat, or need some guidance, let Jenny Craig help you with their new Rapid ResultsTM program which incorporates Time-Restricted Feeding (TRF) in an easy-to-follow plan:
     
             Eat 6 times a day during the 12-hour nourishment period          Take a break during the 12-hour rejuvenation period          Premium menu including perfectly-portioned meals and snacks          Personal consultant to help you incorporate exercise as well as other healthy lifestyle habits          Customized plan that works best for your lifestyle Contact us for a free appointment to learn more.
    Sources:
    1.       Chaston, TB. Et al. “Changes in fat-free mass during significant weight loss: a systematic review.” Int J Obes (Lond), vol. 31, no. 5, 31 Oct. 2006, pp. 743–750., doi:10.1038/sj.ijo.0803483.
    2.       Anton, Stephen D., et al. “Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting.”  Obesity, vol. 26, no. 2, 31 Oct. 2017, pp. 254–268., doi:10.1002/oby.22065.
    3.       https://www.mensfitness.com/weight-loss/burn-fat-fast/why-intermittent-fasting-may-be-best-diet-plan
    4.       Chaix, Amandine, et al. "Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges." Cell Metabolism, vol. 20, no. 6, 2 Dec. 2014, pp. 991–1005., doi:10.1016/j.cmet.2014.11.001.
    5.       Scheer, Frank A. J. L. et al. “Adverse Metabolic and Cardiovascular Consequences of Circadian Misalignment.” Proceedings of the National Academy of Sciences of the United States of America, vol. 106, no. 11 (2009): pp. 4453–4458., doi:10.1073/pnas.0808180106
    6.       Vasconcelos, Andrea R, et al. “Intermittent fasting attenuates lipopolysaccharide-induced neuroinflammation and memory impairment.” Journal of Neuroinflammation, vol. 11, no. 1, 6 May 2014, pg. 85., doi:10.1186/1742-2094-11-85.
    7.       Peterson, C. Pennington Biomedical Research Center. “Time-Restricted Feeding Increases Fat Oxidation and Reduces Swings in Appetite Levels in Humans.” Oral abstract presentation at: The Obesity Society Annual Meeting at ObesityWeekSM 2016; October 31 – November 4, 2016. www.obesityweek.com.
    8.       Campbell, Wayne W, et al. “Resistance Training Preserves Fat-Free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women.” Obesity (Silver Spring, Md.), vol, 17, no. 7., 26 Feb. 2009, pp. 1332-1339., doi:10.1038/oby.2009.2.
       

  • Sarah S – Jenny Craig

    Heart Healthy Lifestyle Tips

    By Sarah S – Jenny Craig, in Live Life,

    Cardiovascular disease is, in most cases, preventable and may be controllable, by the choices we make. It takes a commitment to a heart healthy lifestyle: eating the right foods and limiting the wrong ones, regular physical activity, and weight management. Knowing how to keep your heart healthy is vital to adding years and quality to your life, and it can help you prevent a heart attack or stroke. Follow these healthy heart tips so that you can improve your overall health and well-being.
    1. Get Moving 3-5 Times Per Week
    Being active offers so many benefits. It burns calories to help you maintain a healthy weight. It makes good and efficient use of any extra glucose that’s floating around in your bloodstream, so it helps prevent diabetes, which is a risk factor for coronary heart disease. It helps reduce stress, may help lower blood pressure and improve your cholesterol numbers, and cardio exercise strengthens your heart. Choose something you enjoy and that fits your schedule because then you’ll stick to it.
    2. Follow a Heart-Healthy Diet
    Lean more towards a plant-based diet, and eat plenty of seasonal vegetables, fruits, and high-fiber foods daily. When planning your own meals, try to get two 3.5-ounce servings of fish - preferably fatty fish like salmon, tuna, and trout, which contain heart-healthy omega fatty acids and omega 3’s—every week. Watch out for hidden calories in desserts and sweets. Trade sweetened beverages for non-caloric ones like sparkling water and unsweetened iced tea, or make your own flavored waters by adding fresh strawberries/raspberries, mint/thyme or lemon/lime wedges. If you are on Jenny Craig, you're already following a heart-healthy diet! 
    3. Control Cholesterol
    An ideal cholesterol ratio is high on HDLs (good cholesterol) and low on LDLs (bad). It’s wise to talk with your doctor about getting a cholesterol test, especially if you have a family history of heart disease. If your cholesterol is less than ideal, be vigilant about eating right and exercising regularly to keep it under control. Some people, though, may still need medication.
    4. Get To & Maintain a Healthy Weight
    Regular exercise will burn extra calories, and eating nutritious foods will help you drop pounds and maintain your best weight, but a key component of weight management is portion control and a meal plan that won’t let you go hungry during the day. Jenny Craig offers just such a plan, plus you’ll have the regular support of a consultant. A two-year clinical trial to examine the efficacy of the Jenny Craig program found that participants lost an average of 10 percent of initial weight loss at one year and an average of 7 percent at two years.1
    5. Manage Your Blood Pressure
    And that place is under 140/90. Regular exercise, a healthy weight, and low stress all help to keep your blood pressure from climbing too high. In addition, limit sodium intake to 2,400 milligrams a day (that’s about 1 teaspoon of salt) and eat lots of fruits and vegetables, which are good sources of potassium.2 Potassium helps counteract the effects of sodium on blood pressure. Because the symptoms of high blood pressure aren’t noticeable, it's recommended to get yours checked regularly, and if you have trouble keeping it in check, work with your healthcare provider on a solution.
    6. Watch High Blood Sugar
    Excess glucose (sugar) coursing through your bloodstream damages blood vessels, and diabetes often heightens the risk of heart disease or can lead to it. According to the American Heart Association (AHA), when blood sugar is consistently at an elevated level above the recommended AHA guidelines when at a younger age, it can lead to cognitive issues later in life. High cholesterol levels and high blood pressure can also have the same effect. This shows that cardiovascular health is also linked to your brain, so if you stay heart healthy now, you may also possibly prevent Alzheimer and other diseases later on.3
     
    Prediabetes (when your blood sugar levels are higher than normal) and diabetes don’t have in-your-face symptoms early on. Understanding how your blood sugar levels change and how you can manage them is an important step if you have prediabetes or have a family history.
     
    If you are overweight and 45 or over or have risk factors for diabetes (family history, a history of gestational diabetes, high blood pressure, low HDLs and high triglycerides, or are of African American, Latino, Native American or Asian American descent), you should talk with your doctor about getting a blood sugar test. If the numbers come back high, you may be able to lower them through heart healthy exercise and weight loss as part of your Jenny Craig program.
    7. Snuff out Cigarettes
    Smoking is linked to heart disease and causes many forms of cancer. Quitting is difficult, but there are many cessation methods from patches, chewing gum, lozenges and other nicotine products to counseling to support groups, hypnosis, and more. Visit smokefree.gov for guidance on how to find the right option for you. To get started living a heart-healthy life and learn how Jenny Craig can help book a free appointment today!

     
     
    Sources:
    [1] Rock CL, Flatt SW, Karanja N, et al. JAMA. 2010;304(16):1803-1811.
    [2] http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp
    [3] https://news.heart.org/higher-blood-pressure-blood-sugar-and-cholesterol-in-early-adulthead-matters-to-later-brain-health/
     
     

  • Sarah S – Jenny Craig

    Emotional Hunger: Is It Hunger or An Emotion?

    By Sarah S – Jenny Craig, in Eat Well,

    If you have struggled with emotional eating, you may have ‘tuned out’ the real signs of physical hunger. Recognizing true hunger from the feelings of false emotional hunger during times of stress or high emotion can be the first step in managing your eating style and finding healthy alternatives toward your weight loss success.
     
    Even if you have made great progress adopting healthy habits, you may still get visions of brownies when stress creeps in. Don't feel alone when cravings hit during a big deadline at work or a recent break-up. Sometimes we find ourselves thinking, “is hunger an emotion?” because the two seem to go hand in hand. However, in times when you are struggling with anxiety, take a step back and try to separate stress and emotional eating from one another. Try to decipher if what you are feeling is actual physical hunger or something else entirely.
     
    Craving "comfort foods" is normal when you are feeling anxious or blue — and sometimes you might find yourself eating foods unconsciously during tough times. That cookie may be delicious but in the long run, emotional eating won’t reduce your stress or solve any issues. In fact, it may actually hamper your weight loss goals.
     
    What is Emotional Eating?
    If you find yourself asking this question, just know we are here to help. Before you are able to control these feelings, you have to be able to recognize your comfort eating as being just that. Learning how to stop emotional eating is not always easy, but once you can separate your feelings with your hunger, you will be able to have a lot more control in your weight loss journey.
     
    First, think about your emotional triggers. The next time you find yourself eating when you are not hungry, stop to ask yourself what emotion you are feeling. These can be obvious, such as stress, anger, sadness or anxiety, but can also be not-so-obvious, such as when you are tired, restless or excited.
     
    Food can seem like a welcome distraction during times of stress. For instance, going out for pizza might appear to be a better solution than facing the negative emotions of a fight with your best friend. However, you must know that when you get back from the restaurant, your stressful situation will still be there. This situation applies to any emotion that can cause you to comfort eat when you are actually not hungry at all.
     
    How To Stop Emotional Eating?
    The main way to stop emotional eating is to identify what you really need to help you cope with that specific feeling. Next time you experience one of these emotions try doing one of these activities instead of eating.
     
    If you feel Tired or Restless:
    Taking a nap Enjoying a bubble bath Listening to music Meditate or take a few deep breaths Stretch  
    If you feel Frustrated or Misunderstood: 
    Call a friend Write in your journal  Write a litter Confort the situation   
    If you feel Sad, Discouraged, or Lonely:
    Meet a friend or family member for coffee Join a community group Call a family member Get moving - endorphins a great mood booster  
    If you feel Bored, Angry, or Anxious:
    Get some fresh air Dance to your favorite tunes Chat to a friend or family member Work on a hobby  
    By dealing with your emotional triggers in productive ways, you will gradually lessen the habit of relying on food to assuage your feelings, and you may see a direct impact on your waistline! It is also important to stick to your outlined meal plan as closely as possible, no matter how you are feeling that day. If you end up skipping a meal or missing your afternoon snack, there is a good chance you will become “hangry”, which will only further your emotional instability. Prevent this from happening by making sure you are closely following your outlined diet plan.
     
    Whatever emotions you are feeling, channel that energy into physical activity! Exercise is a positive outlet to use when you are feeling any type of emotional instability. Not only does it aid in your weight loss journey, but it’s also a great way to reduce stress and anxiety. Most people know that moving more is good for your heart — but few know it’s also great for your mind and spirit. Next time you are faced with a stressful situation, going for a walk or dancing could be a healthy outlet for your anxious feelings.
     
    Lastly, if you are having a bad day and end up reaching for that box of cookies, don’t go too hard on yourself. Even if you indulge in emotional eating — wake up and start fresh the next day! Learning from your experiences and having a positive attitude can help you make a plan to avoid these cravings in the future. When you decide to take action and stop emotional eating don’t forget that this is all apart of the journey. By learning to recognize your behavior and make an effort to change you can learn how to stop being an emotional eater and can eventually achieve your long-term goals.
     
     


  • Elisa - Jenny Craig
    *Results not typical.  Members following our program, on average, lose 1-2 lbs. per week.  Chris received promotional consideration.

    “My weight was getting in the way of the life I wanted to lead.”
    Before joining Jenny Craig, I was feeling very uncomfortable with my increasing weight. My clothes had become so tight that I needed to buy new ones in a much larger size than before. My back and knees were becoming more stressed and painful, and I hated the way I looked in photos. I knew that I was not at a heart healthy weight and worried how that would impact my health. I also wanted to improve my appearance for my profession in sales. I make daily presentations in front of clients and I felt that my decreasing self-confidence and increasing waistline could be a negative influence on the strength of my delivery, and the outcome of achieving a successful sale. All these factors were stressing me out, and I felt increasingly upset that my weight was getting in the way of the life I wanted to lead.  I decided to refuse to continue down this unhealthy road and made a firm commitment to lose weight and get back to being my true self again.
    “I liked that Jenny Craig offered a great menu plan to follow with food that was delicious.”
    My goal was to get to a healthy weight, and I went to Jenny Craig to achieve it. I liked that they offered a great menu plan to follow with food that was delicious. This worked well for me and I had no problem doing it with dedication and discipline. Another great asset that helped me achieve success was having Karen, my own consultant who offered me weekly support and guidance throughout the weight loss process. She is positive, and inspirational and proved to be a trusted person that would hold me accountable to the goals I had set for myself. I was already going to the gym or riding my bike consistently each week, but I added more time and rigor to increase the level of exertion and endurance for my physical activity.
     “I lost 50 pounds* on the Jenny Craig Program and the changes are remarkable!” 
     I lost 50 pounds* on the Jenny Craig Program and the changes are remarkable! The pain in my knees and back have greatly diminished. My energy and stamina have increased which allows me to do more strenuous workouts at the gym and on the bike. I feel better and have more self-confidence about my appearance. Some of my clients who noticed my transformation asked me how I did it. I felt good referring them and my family members to Jenny Craig, knowing how well it worked for me. My girlfriend, Carrie, also joined Jenny Craig and achieved her own success. We prepare our salads, vegetables, and meals together, and keep each other in check each day. I am very grateful to my consultant Karen, who is the very best!  Our consultations are like going to visit a friend. She is an engaging, personable mentor who has made this process more gratifying with each week’s victory over the scale!  One weight loss tip that I recommend is to surround yourself with supportive people to cheer you on towards a new healthy life.
    *Results not typical.  Members following our program, on average, lose 1-2 lbs. per week.  Member received promotional consideration.
    Are you ready to see if Jenny Craig is right for you? Set your free appointment today!
     

  • Sarah S – Jenny Craig

    A Healthy Valentine's Day - 5 Ways to Celebrate

    By Sarah S – Jenny Craig, in Live Life,

    Red and pink, bouquets of fragrant roses, and heart-shaped chocolates line the grocery aisles almost immediately after the holiday season, making Valentine’s Day not just a single day, but a month-long appetizing event that can potentially derail your weight loss journey.

    Here are 5 healthy Valentine’s Day ideas that will not only help you to celebrate, but keep your weight loss on track.
     
     Indulge In Self-Love
    Valentine’s Day doesn’t just have to be about love for others! Make time for yourself by recognizing the progress you have made. Rather than taking a step back on this holiday, continue your path of success by eating healthfully and avoiding the tempting sugary treats around every corner. You can spoil yourself with non-food valentine treats this year. Try a manicure or massage. Or, treat yourself to that new outfit you’ve been eyeing that shows off your weight loss success.
     
    Enjoy Festive Fruits & Veggies 
    Did you know that Valentine’s Day can be just as fun with a romantic dinner that’s healthy? Instead of reaching for a gigantic box of heart-shaped chocolates, followed by a rich, heavy dinner, and then a calorie-rich dessert, fill your day of love with healthy treats that have a Valentine’s Day twist. Red fruits and vegetables are a healthy way to add essential nutrients to help keep your weight loss journey on track.

     
    Start your day with festive red fruits, like sliced strawberries or raspberries on your morning cereal. Top half of a pink grapefruit with chopped nuts or granola for a healthy snack when you crave something tart and sweet. For lunch and dinner, use a heart-shaped cookie cutter on red peppers, carrots or beets to add a Valentine’s Day aesthetic to your meals.
     
    Cook a Romantic & Healthy Dinner at Home
    Opt to stay in this Valentine’s Day and cook a meal with your loved one. Choose ingredients that make you feel good rather than ones that will weigh you down.

    An easy, healthy and delicious method of cooking is grilling - outdoors on your BBQ or on top of your stove with a grill pan. For this special day, you can use a variety of lean cut meats like filet mignon or pork tenderloin, or seafood like salmon, shrimp, or lobster tail. Dry rubs with a little olive oil can give your meats delicious flavor. To dress up your entrée without adding a lot of calories, grill colorful vegetables (peppers, asparagus, onions, eggplant, tomato) or make “pasta” zoodles out of colorful squash.
     
    Mix Up Your Date
    Instead of taking the classic Valentine’s Day date route of a big dinner out on the town, switch it up this year. Take a cooking class, get a couples massage, go to a concert, or try one of these active date ideas and get your heart pumping.
     
    Getting active doesn’t have to mean taking an intense cardio class. One way to get moving while still having fun would be to go rock climbing or for a long bike ride. During the bike ride, you can stop at some of your favorite spots. Taking a cooking class is another great option because you can see what ingredients are going into the food you are eating. Bonus points if you learn a new recipe you both love and can make at home for another date night.
     
    But, Don’t Forget to Treat Yourself!
    Allow yourself to enjoy the holiday -- the healthy way, of course! A piece of dark chocolate can help you celebrate without overdoing it. Remember, everything in moderation. Or make a Greek yogurt parfait with layered fruit and nuts for a tasty and light dessert. Share this treat with your special someone after dinner by candlelight, or keep it all to yourself! Jenny Craig members can enjoy scrumptious desserts like our Cookies & Cream Cake or Triple Chocolate Cheesecake. Both of these desserts are under 200 calories.
     
    Valentine’s Day doesn’t have to derail your weight loss goals. Instead, it is a day to celebrate your amazing journey. Use these tips above to not only have a great day filled with love, but one that is also healthy.
     
    Interested in learning more? Book a free appointment to see how Jenny Craig can help you with your weight loss goals.
     
     

  • Elisa - Jenny Craig
    Do you have pizza on the mind? Dress up your Jenny Craig Pizza with fresh and free additions and a drizzle of your favorite dressing for a delicious and personalized way of enjoying your pizza!

    Ingredients:
             1 Jenny Craig Pepperoni Pizza          2-3 Tomato Slices          ½ cup Fresh Arugula          1 Jenny Craig Balsamic Dressing or Jenny Craig Dressing of choice          1 pinch of Black Pepper  
    Instructions:
             Prepare Jenny Craig Pizza as directed on packaging          Layer tomato slices on top of the pizza          Top with fresh Arugula layered onto tomato slices          Drizzle Jenny Craig Dressing across pizza as you like          Finish off with a pinch of black pepper to taste          Don't forget to savor and enjoy!
     
     
     

  • Elisa - Jenny Craig

    Simply Inspired: Freshly Loaded New York Bagel

    By Elisa - Jenny Craig, in Recipes,

    Feel like changing up your breakfast routine? Load up Jenny Craig's New York Bagel with a light spread of fat-free cream cheese and an assortment of fresh veggie slices. It’s the perfect way to start the morning. 

     
    Ingredients:
            1 Jenny Craig New York Sesame Bagel          2-3 Tomato Slices          2-3 Onion Slices          3-4 Cucumber Slices          1 Radish Sliced          1 Tbsp Fat-Free Cream Cheese*          1 pinch of Chia Seeds  
    Instructions:
             Prepare Jenny Craig bagel as directed on packaging          Spread fat-free cream cheese in a thin layer across the bagel          Layer cucumber, tomato, radishes, and purple onion slices on top of the fat-free cream cheese          Finish off the dish with a sprinkle of chia seeds as you like          Enjoy!  
    *1 Tbsp fat-free cream cheese = 1 Limited Food. Available on Classic program.

     
     


  • Sarah S – Jenny Craig

    10 Active Date Ideas That Don’t Revolve Around Food

    By Sarah S – Jenny Craig, in Live Life,

    Dinner and drinks may be the typical go-to date, but when you’re on a journey to better health, you might have to re-think your Friday night plans. Why not try something active instead? Not only can activities scorch calories, they’ll likely create a more lasting memory than a restaurant meal. Whether you’ve been married for 20 years or are headed on your first date, here are 10 active date ideas to get you started.
     

     
    Participate in a 5K 
    Whether you’re walking or running, 5Ks are a great way to have fun, get your heart rate up, and work toward a goal with your partner. Today, there are so many options - from themed 5Ks to philanthropic races, there’s something for everyone and multiple events a month. Choose a 5K that benefits a cause you both support and commit to walking, jogging, or running it together. Thinking longer term? Turn this into a series of training “dates” that lead up to the main event. Bonus: walking gives you ample time to chat with each other.
     
    Hit the Golf Course
    You don’t need to suffer through 18 holes of golf to reap the benefits of this game. Whether you battle it out at the miniature golf course or hit balls at the driving range, you’ll get a little core and back workout with this fun and healthy date night activity.
     
    Join a Team
    Up for some friendly competition? Check out your local sports league. A couples’ tennis league, a kickball or a softball team can give you and your partner an excuse to spend quality, active time together each week. Cheering each other on will boost your morale and encourage you to step up your game! Plus, it’s a great way to meet new people.
     
    Go Biking
    Explore your city on two wheels. Cruise down the boardwalk, around the lake, or even just down to the park for some relaxation time. Feel like mixing it up?  Many larger cities offer a twist on the classic drive-in movie, making it a bike-in movie instead. Ride your bikes to and from the film; don’t forget to bring a healthy picnic (and your helmets). Another option is to check out your local community events calendar and go on a bike ride to a free summer concert or other park festival.
     

     
    Try a Water Sport
    If you have access to a lake, river, or ocean, why not try a non-motorized water sport? Kayaking, paddle boating, stand-up paddle boarding and swimming are calorie-burning activities that are fun when done with a partner! Rowing across a scenic lake in a canoe is both romantic and adventurous.  
     
    Go for a Hike
    Whether you live on a coast, near a mountain or even on the plains, there are more than 1,200 recreational trails in the United States, so pick one and get out for fresh air, scenic views, and quality time with your date.
     

     
    Do a City Scavenger Hunt
    Local scavenger hunt events are popping up all over the place. Teams of two compete against each other to race around a city looking for the next clue or challenge. Perfect for a first date to break the ice and get to know each other better.
     
    Scout Out New Neighborhoods
    This is a practical and fun date for any couple on the hunt for a new home or place to live. Pick a different neighborhood each weekend to explore on foot or by bike. Not only will you spot any houses for sale or rent, you’ll get a good idea of whether or not you see yourselves living there! Dreaming about the future together can be romantic and exciting.
     
    Enjoy an Outdoor Concert
    Upbeat, outdoor concerts make for great date nights. Grab your dancing shoes and pick a band or type of music that will make you want to show off your moves. There’s nothing better than listening to live music under the stars!
     

     
    Go Ice Skating
    One of our favorite active date ideas isn’t just for the winter time! Take your partner and skate around at an indoor ice rink. Show off your skills or try your best not to fall! Holding hands as you make your way around the rink is a moment you won’t soon forget. Afterward, you can grab a cup of tea to warm up.
     
    Active Date Ideas That Are Indoors
    Looking for other date ideas that aren’t outside? If indoor activities are more your thing, or the weather isn’t cooperating, indoor rock climbing is a fun and healthy date idea that will get you moving. Also, laser tag, taking a cooking class, a dance class, or bowling are great indoor activities that are available in most cities!
     
    The options are endless for active and healthy date night ideas. While going to dinner and a movie is enjoyable once-in-a-while, it is important to switch it up and get moving. Not only are these dates fun, but they can help you stay on track with your weight loss journey.

    If you are interested in learning more about Jenny Craig and how a consultant can help you with your weight loss journey, book a free appointment here.

  • Jenny Craig
    We’re learning that when you eat is just as important as what you eat because of our body’s daily 24-hour circadian rhythm.  Find out what you need to know about your own body clock, and how it can help you reach your weight loss and health goals.
     

     
    Jenny Craig has a strong foundation in science. Whether it’s working with Registered Dietitians to offer delicious versions of your favorite foods, to being the first commercial weight loss company to integrate Nobel Prize winning research on circadian rhythms into their program, Jenny Craig keeps up with the latest nutrition research and then puts it into practice to help their members reach their health and wellness goals while living everyday life.
     
    While you already know that your food choices impact your weight, more and more research has demonstrated that when you eat is just as important as what you eat. This is based upon the science of circadian rhythms.
     
    What are circadian rhythms?
    The National Institute of General Medical Sciences defines circadian rhythms as one’s mental, behavioral and physical changes over a 24-hour cycle. The patterns are typically divided into two 12-hour periods, which are dictated by daytime and nighttime. During the day, you go about your errands, job, and family life, while in the evening, you typically wind down from the day’s activities and go to sleep, which allows the body to recover from everything you did throughout the day.
     
     
     
    How do circadian rhythms work?
    In the same way that you are busy getting tasks done throughout the day, so are every one of your body’s cells. They all hard at work metabolizing, or managing, complex chemical processes throughout your body. This metabolism process has a predictable curve that follows a 24--hour cycle paralleling the 12-hour light-dark periods during the day. Your metabolism peaks toward mid-day and tapers off towards the early evening. In the peak period, your body is busy digesting food for the energy needed to use as fuel for all of your daily activities. By late afternoon and into the evening, your metabolism is still active but not as efficiently as earlier in the day.
     
    How circadian rhythms affect weight loss
     Late-night eating has a reputation for leading to weight gain, and the research on circadian rhythm has now given us insight as to why. From morning until mid-afternoon, our metabolism is optimal and the body is most efficient at burning calories. That’s why eating large meals in the evening when the body is winding down and getting ready for bed works against you and can lead to weight gain.
     
    Jenny Craig recently launched Rapid Results, an innovative science-based program that leverages the body clock’s natural circadian rhythm to help optimize metabolism and accelerate weight loss.1 Members on the Rapid Results program focus on eating more calories during the morning and afternoon to take advantage of when their metabolism is highest, and fewer calories in the evening when metabolism tapers.
     
    Rapid Results divides the day into two segments, a 12-hour nourishment period and a 12-hour rejuvenation period. During the nourishment period, members eat six times and choose from chef-crafted and nutritionist-designed meals. There is no counting, cooking, or meal prep and the daily menu is based upon appropriate nutrition for healthy weight loss. So, if you begin your 12-hour nourishment period at 8 A.M., you would end it at 8 P.M., when the rejuvenation period would begin. This rejuvenation period, which includes sleep, is a 12-hour window for your body to focus on “cleaning house” for repairing and regenerating your cells for the next day.
     
     
     
    Eating in sync with your natural circadian rhythm can not only help with weight loss, but there are several health benefits as well, ranging from improvements in immune function, alertness and mood, preservation of muscle mass, management of appetite and hunger, as well as decreased risk for dementia.1-4 A key benefit of the rejuvenation period is that body fat, especially belly fat, decreases while muscle mass is maintained. 5,6 This reduction in belly fat decreases risk for obesity as well as the risk of type 2 diabetes.7
     
    This exciting circadian rhythm science is now a new tool you can use to help manage your weight and improve your health. By paying attention to your own body clock, you are better equipped to achieve your weight loss goals, help prevent disease, and enhance your energy, quality of life and overall wellness.
     
    Are you interested in trying the new Rapid Results program? Book a free appointment to see how you can make your circadian rhythm work for you.  
     
     
     
    [SOURCES]
    1 Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism, vol. 23, no. 6, 14 June 2016, pp. 1048–1059., doi:10.1016/j.cmet.2016.06.001.
     
    1 Peterson, C. Pennington Biomedical Research Center. “Time-Restricted Feeding Increases Fat Oxidation and Reduces Swings in Appetite Levels in Humans.” Oral abstract presentation at: The Obesity Society Annual Meeting at ObesityWeekSM 2016; October 31 – November 4, 2016. www.obesityweek.com. 

    2 Moro, Tatiana, et al. “Effects of eight weeks of time-Restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-Trained males.” Journal of Translational Medicine, vol. 14, no. 1, 2016, doi:10.1186/s12967-016-1044-0. 

    3 Vyazovskiy, Vladyslav. “Sleep, recovery, and metaregulation: explaining the benefits of sleep.” Nature and Science of Sleep, 17 Dec. 2015, p. 171-184., doi:10.2147/nss.s54036. 

    4 Cirelli, Chiara, and Giulio Tononi. “Is Sleep Essential?” PLoS Biology, vol. 6, no. 8, 2008, doi:10.1371/journal.pbio.0060216. 

    5 Varady, K. A. “Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?” Obesity Reviews, vol. 12, no. 7, 2011, pp. 593–601., doi:10.1111/j.1467-789x.2011.00873.x. 

    6 Mattson, Mark P., et al. “Meal frequency and timing in health and disease.” Proceedings of the National Academy of Sciences, vol. 111, no. 47, 17 Nov. 2014, pp. 16647–16653., doi:10.1073/pnas.1413965111. 
     
    7 Chaix, Amandine, et al. “Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges.” Cell Metabolism, vol. 20, no. 6, 2 Dec. 2014, pp. 991–1005., doi:10.1016/j.cmet.2014.11.001.

  • Jenny Craig

    Game Day Trio - Appetizer Recipe

    By Jenny Craig, in Eat Well,

    Get your game face on! Here is a tasty trio appetizer recipe for the big game this Sunday. Whether you’re tuning in to watch the puppies or the pros, this Jenny Craig-friendly appetizer will keep your taste buds happy.
     
    Game Day Trio - Appetizer Recipe
    Submitted by Jessica H. for Jenny Craig's 2017 Simple Inspirations Recipe Contest

    Ingredients:
    JENNY CRAIG LOADED BAKED POTATO
    ¼ cup chopped frozen spinach, thawed and drained
    1 ¾ cups cauliflower florets
    ½ cup quartered artichoke hearts, canned
    3 Tbsp white or yellow onion, diced
    ½ tsp spicy brown mustard
    ½ Tbsp hot sauce
    2 Tbsp tomato, diced
    Roasted red bell pepper, canned or jarred (oil-free)
    Non-stick cooking spray
     
    Directions:
    1. Preheat oven to 400° F. Microwave Jenny Craig Loaded Baked Potato for 1 minute, and separate the
    filling from the potato skin. Set aside.
    2. In a microwave-safe dish, cover and microwave cauliflower florets for 4-6 minutes, or until fork-tender.
    3. Sauté onion in pan coated with non-stick cooking spray on medium heat for 4 minutes, or until lightly browned.
    4. Add onion, spinach, ½ cup of the cauliflower, artichoke hearts and mustard to a blender or food
    processor. Blend until smooth.
    5. Scoop spinach-artichoke mixture into the potato skin and place in oven-safe dish, and bake covered for
    25 minutes, then uncovered for another 10 minutes.
    6. Add red bell pepper and hot sauce to a blender or food processor, blend until smooth, and use to coat
    remaining cauliflower. Bake cauliflower on oven-safe tray lined with parchment paper for 10-12 minutes.
    7. Microwave the Jenny Craig Loaded Baked Potato filling in microwave-safe dish for 4 minutes and scoop
    into balls with melon baller or ice-cream scoop.
    8. Bake potato balls at 425° F for approximately 15 minutes.
    9. Top spinach-artichoke potato with diced tomatoes and serve.
     
    Exchanges:
    Per serving
    LOADED BAKED POTATO (2 Starch, 1 ½ Protein, ½ Fat)
    3 Veg
    3 Fresh & Free Additions
     

  • Jenny Craig
    For American Heart Month, we share 10 common foods that you can find in most grocery stores to stock your kitchen and help boost your heart health.
     

     
    Did you know the leading cause of death in the United States is heart disease?  There are some simple ways to help decrease your risk. A healthy, varied diet that includes vitamins, antioxidants, fiber, and phytochemicals combined with regular physical activity can help protect against cardiovascular disease. Stock up on these 10 foods that are fantastic for your heart:
     
    Oatmeal
    A breakfast staple, oatmeal is a comforting meal for a chilly February morning that is also heart smart. A bowl of oatmeal, or about one and a half cups, each day provides enough beta-glucan, a type of soluble fiber, to help lower your cholesterol. You can also find this type of fiber in barley and seaweed, too, but we prefer a warm bowl of regular oatmeal with berries any day.
     
    Tomatoes
    Tomatoes contain two things that help your heart: potassium and lycopene. Potassium effectively lowers blood pressure, and the antioxidant lycopene helps reduce your risk for heart attack by keeping your blood vessels open and lowering “bad” cholesterol, LDL.
     
    Oranges
    Citrus fruits, such as oranges, are good sources of potassium and pectin, another type of soluble fiber, which stops your body from absorbing cholesterol. And, of course, it’s a well-known fact that oranges are packed with vitamin C, a strong defender against stroke.
     
    Salmon
    The American Heart Association recommends consuming two servings of salmon each week since this fish contains a high amount of omega-3 fatty acids. Not only do omega-3s have an anti-clotting effect, but they also lower a type of fat called triglycerides that can lead to heart disease.
     
     
     
    Flax seeds
    This tiny seed is a powerhouse when it comes to fighting off heart disease. Omega-3 fatty acids, fiber, and lignans in flax seeds help lower blood pressure, decrease LDL, and reduce plaque buildup for an overall healthier cardiovascular system.
     
    Blueberries
    Rich in antioxidants, specifically flavonoids, blueberries, strawberries and other berries can help decrease your blood pressure and dilate blood vessels. In fact, a study of women aged 25-42 had a 32 percent lower risk of a heart attack because they ate more than three servings of berries per week. For a super heart-healthy breakfast, try adding a few blueberries or strawberries to your oatmeal.
     
    Green tea
    Researchers are increasingly finding that green tea has mega cardiovascular benefits, including the improvement of blood vessel function just 30 minutes after drinking a cup of this calming warm beverage. Like berries, green tea also contains flavonoids.
     
    Green veggies
    Broccoli, Brussels sprouts, kale and spinach are all brimming with vitamins, nutrients, fiber and carotenoids, which act like antioxidants and fight off harmful compounds. Omega-3 fatty acids are also present in kale. Best of all, these veggies can be used as Fresh & Free Additions on the Jenny Craig program!
     
    Legumes
    Cook up a pot of low-sodium veggie chili that is loaded with kidney and black beans–both types of beans are rich sources of soluble fiber. This type of fiber sticks to cholesterol during the digestive process and carries it out of your body.
     
     
     
    Dark chocolate
    Yes, this treat can actually boost your heart health- in moderation, of course. Dark chocolate that is at least 70 percent cocoa is known to boost your heart health because of flavonols that lower blood pressure by relaxing the arteries and increasing blood flow.
     
    With Jenny Craig, you can still enjoy your favorite foods, there is no need to eliminate any food groups. No counting, tracking or worrying. Want to see if Jenny Craig is right for you? Book a free appointment to learn more!
     

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