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The Perfect Portion

  • Jenny Craig

    How to Prepare and Cook an Artichoke

    By Jenny Craig, in Eat Well,

    With its long stem and spiny leaves, artichokes have a reputation for being hard to prepare just to get to the delicate meat at the center of the artichoke and under the petals. In reality, you can prep and cook an artichoke in about 20 minutes! Here’s how to prepare an artichoke:
    1.    Wash the artichoke under cold water to get any dirt washed out of the petals. Pat dry.

    2.    With a long, serrated knife, cut the artichoke about an inch from the top to reveal its heart/open it a bit. 

    3.    Next, address the stem. You can slice about halfway up the stem or remove it entirely if your plating requires the artichoke to sit upright. The stem is edible and a continuation of the heart (the meat), so feel free to save the stem to cook later.

    4.    With a pair of kitchen shears, cut away the thorny petal tips. If you don’t have kitchen shears, a pair of scissors will work just fine.

    5.     Now, spread the petals of the artichoke to open it up a bit. That way, your seasonings can fall between the petals.

    6.    Once the artichoke is prepped, you have a few ways that you can cook it. Add lemon juice to the artichoke, which will help keep it from browning, and then try one of the following:
    Oven-Roasted Artichoke
    Begin by preheating the oven to 425°. With the artichoke standing up on a sheet pan, take a knife to the center of the artichoke and create a space to insert a few garlic cloves. Season the artichoke with salt, pepper, and a light drizzle of olive oil, then tightly wrap each artichoke with aluminum foil and place in the oven. Check the artichokes after about 20 minutes, when they should be sizzling.
    Steamed Artichokes 
    For a fresh, bright appearance try to steam your artichokes. Fill a large pot with a few inches of water. Flavor the water with aromatics, such as a clove of garlic, bay leaf and slice of lemon. Place the artichokes on top of a steamer, then cover the pot. Once the water boils, reduce to a simmer and steam the artichokes for an additional 25-45 minutes. Once the outer leaves can be pulled, they’re ready to eat!
    Grilled Artichokes 
    You can also take advantage of the season and the great weather by grilling your artichoke, which brings out some of its smoky flavors. Cut the artichoke in half or quarters, then follow the steam instructions above. Brush each artichoke with oil, season with salt and pepper, then put the artichokes on the grill, leaf-side up, for about 8 minutes over medium heat.

    Artichokes make for a beautiful side dish alongside our Pepperoni Pizza or can become your main dish by stuffing an artichoke with our Turkey Burger . Keep an eye out for other Fresh & Free Addition ideas to continue exploring delicious, nutritious vegetables that can help you meet your weight loss goals. 

  • Jenny Craig

    Your reasons for wanting to lose weight begins with you: You’re the one choosing to change your eating habits and activity toward a healthier lifestyle every day, so it’s essential to have a strong sense of self-motivation.

    That being said, part of your weight loss journey is discovering the support around you. Here’s why talking about your weight loss truly helps you with your goals:

    It keeps you accountable.
    Hearing yourself discuss what you’re doing to work toward your goals reinforces your new habits.

    You can acknowledge milestones along the way.
    Losing weight is no small feat, and discussing where you began and the steps you’ve taken to get where you are today allows you to acknowledge pivotal moments along the way.

    You’ll discover your support system.

    Loved ones are great people to open up to about your goals. When other people, like co-workers or acquaintances, notice your weight loss, it’s an opportunity to open your support system a little wider, too. Allow yourself to be open with those who ask about your progress, and make sure to listen to how they respond—their positive reinforcement is another way to acknowledge all the work you’re doing, and keep it up!

    You may impact someone else’s weight loss journey.
    Now that you’re building out your support system, you may be the person who jumpstarts a loved one’s or acquaintance’s weight loss journey. Maybe one of your loved ones will bring you up as an inspiration to one of their friends who are contemplating their own health, too, which makes your reach even more impactful.

    New tips and strategies.
    Your support system may include people who are also losing weight or have been in your shoes. As you share what has worked for you—and what hasn’t—you allow yourself an opportunity to learn along your journey.
    Every little bit of support can help you be one step closer to hitting your weight loss goal.

  • Sarah S – Jenny Craig

    Losing Weight With Diabetes

    By Sarah S – Jenny Craig, in Live Life,

    If you have diabetes, know that you are not alone. According to recent statistics, the occurrence of diabetes in the United States has reached 9.4% of children and adults - or about 30.3 million Americans. Before we go into the tips for weight loss and diabetes, it's important to understand the different types and what causes diabetes.
    What is Diabetes?
    Diabetes is a condition where the body has too much glucose, or blood sugar, in the bloodstream. Usually, the body produces insulin in response to glucose. Insulin is a hormone that moves glucose from the bloodstream into the cells, but with type 1 diabetes, the body no longer produces insulin. In type 2 diabetes, the body either may or may not be making enough insulin, however, the cells don't use the insulin properly. In either situation and without proper management, glucose can build up in the bloodstream. This excess buildup of glucose flows through the blood vessels throughout your body and then eventually can cause damage to your heart, eyes, kidneys and feet.
    Although both types have to do with high blood sugar, type 1 and type 2 diabetes differ in a number of ways. Type 1 diabetes, is most often diagnosed in childhood, while type 2 diabetes is more frequently diagnosed in adulthood. However, increasingly, type 2 is being seen earlier on, even being diagnosed in young children.
    Type 1 diabetes, unlike type 2, is an autoimmune disease where the body's immune system mistakenly attacks cells in the pancreas responsible for producing insulin. The exact cause of type 1 diabetes is unknown, but genetics do play a role, along with environmental factors such as viruses. There is no cure for type 1 diabetes, but a person can manage their condition by taking insulin injections daily.
    Type 2 diabetes, on the other hand, is a chronic condition where the pancreas makes insulin, but the body can't use it efficiently. A person's weight is a key factor in the development of type 2 diabetes. If a person is overweight, they are much more likely to develop type 2 diabetes. Other risk factors include a family history of diabetes, having high blood pressure or high cholesterol or even chronic high stress. When it comes to treatment, type 2 diabetes does not require daily insulin injections, although it may be managed by diet and lifestyle alone, or in combination with oral medications or insulin injections. Learn more with these 7 diabetes facts.
    Diabetes & Weight
    No matter what type of diabetes you have, eating healthy and staying active can help manage blood sugar levels. The approach to weight loss will be different depending on what type of diabetes you have (as well as your age) to make sure it's done in the safest and healthiest way possible. Additionally, taking insulin injections or oral medications can be associated with weight gain, which can make the process more difficult.1
    Consistent physical activity can improve insulin resistance in type 2 diabetes, enabling a reduction in insulin requirements. Reducing insulin can be helpful to weight loss as high doses of insulin are associated with an increase in appetite. It can seem difficult to lose weight with type 2 diabetes, as people often experience increased appetites or slowed fat burning. Some diabetes meds are also associated with weight gain.2
    Even if you lose a small amount of weight, it will have a positive impact on your blood sugar. Once your blood sugar and insulin levels stabilize over time from a carefully-planned out exercise regimen and balanced diet, the process can seem easier—and most definitely worth it.
    Health Benefits of Losing Weight with Diabetes
    Physical activity and weight loss can have a very positive impact overall and on your diabetic health, and the good news is, it's never too late to start. An enlightening clinical trial showed how losing just 5-10% of body weight helped lower blood pressure and improve blood glucose levels in those with Type 2 diabetes.3 This means that even making small changes toward being more active and losing weight can produce big benefits.
    In addition to helping manage your blood pressure and blood glucose levels, weight loss can also have an effect on your cholesterol levels. When you have diabetes, your "good" cholesterol levels tend to decrease while your "bad" cholesterol levels tend to increase, which can up your risk of heart disease and stroke. Losing weight can help reverse this by lowering your bad cholesterol levels and raising your "good" cholesterol levels.4 This ends up protecting your heart health, which is important for many people with diabetes tend to have heart-related complications.5
    The benefits of losing weight with diabetes go beyond just what's happening with your different glucose levels and cholesterol levels — it can affect other areas of your body that you might not realize. One study found that overweight people with type 2 diabetes who lost a modest amount of weight experienced long-term health benefits, such as reducing their risk of chronic kidney disease, depression and eye disease.6
    It should come as no surprise that losing weight also helps you feel better physically overall. Once you start losing weight, you also might find that you have more energy. This can not only help you get around more easily, but it can also encourage more exercise, which further helps with diabetes management. Weight loss can also lighten the stress on your hips, knees, ankles, and feet.
    Once you've lost some weight, you might also find that it helps you out financially. Research has found that when diabetics lost a moderate amount of weight, they required fewer hospitalizations and had to take less medication, which helps to reduce medical costs.7 They also showed improved quality of life.
    In some cases, a large weight loss can even reverse Type 2 diabetes.8 However, that primarily occurs with bariatric surgery or with younger, more obese patients who are able to lose the weight shortly after diagnosis. Although reversing Type 2 diabetes is harder when you've had the disease for longer, that doesn't mean losing weight is without its impactful effects. Shedding weight at any time of your life can help prevent many different types of health complications9.
    Losing weight with diabetes or not, it's really about math. Weight loss happens when you burn more calories than you eat. Most people can do this by watching what they eat and increasing their activity levels to burn more calories. There are many ways to burn calories simply by doing more of the everyday activities you like, such as gardening, playing with the kids or walking the dog. The best activities are the ones you enjoy the most! If you are new to physical activity, start slowly and talk to your doctor about medication and/or dietary changes.
    How to Lose Weight with Diabetes
    Think about the activities you enjoyed as a child - riding bikes, shooting hoops and playing tennis. It's never a bad time to pick up your old favorite hobbies. When you do something you love, it doesn't feel like as much work, and you're more inclined to do it frequently. Start walking more. Walking is a convenient way to increase your activity; just tie on your shoes and go! Using a step-tracker is a great way to track your steps and even challenge yourself to do more each week. If you're already exercising regularly be sure to aim for 30 minutes of activity on most days of the week, either in one block of time or in 10 minute spurts. This will add up to burning roughly 200 more calories a day and keep you on your way to meeting your healthy weight loss goal. Stick to a healthy diet. The American Diabetes Association (ADA) recommends a diet consisting of vegetables, fruits, whole grains, lean proteins (beans, fish, poultry), and heart healthy oils and nuts. In addition, people with diabetes should limit sodium, saturated fats, trans-fats, added sugars as well as alcohol. By focusing on a healthy and balanced diet, you can help improve your health, achieve weight goals and potentially delay or prevent complications of diabetes. Eat in moderation. It is essential to focus on portion control. Eating any food, no matter how healthy, in moderation is an important factor in achieving your weight loss goals. Stick to a routine. As a diabetic, you should eat within a few hours of waking up and eat a snack every 3-4 hours. Also, create a schedule and work on eating at the same time every day. And although this may be obvious, don't skip any meals. While you may think this will be a quick fix for weight loss, it can hurt the health of your body. Check your blood glucose levels before and after exercise and discuss with your doctor what ranges are acceptable. This helps you decide whether the levels are too high or too low to exercise safely. Always carry a snack with 15 grams of fast-acting carbohydrates for when you exercise in case you feel your blood sugar getting too low. A half cup of fruit juice, 5 lifesavers or 2 tablespoons of raisins work well. Eating frequently not only helps to stabilize your blood sugar, but it prevents you from getting too hungry and overeating later on. Don't ignore the importance of sleep, as it is just as important for weight loss as diet and exercise. When you don't sleep well, your levels of the stress hormone cortisol rise, which can actually cause your body to hold onto fat. Loss of sleep can also make you crave unhealthier foods, which can lead you to choose a donut for breakfast over oatmeal.10 Talk to your healthcare team. If you're feeling lost or unsure where to begin, you don't have to go about the process alone. Consult with your doctor who can not only give you helpful tips, but can help find specific diets and exercise plans that work for you. Don't skip breakfast. It's tempting to head out the door in the morning and forego breakfast for more time in the shower, but the first meal of your day is important. Skipping breakfast causes your blood sugar to get low, so you'll want to make sure you eat something in the morning that is a good balance of protein, complex carbohydrates and fat. Set Goals. Don't set out to lose all the weight at once and feel discouraged when you don't. Start small, and build from there. Maybe one month you make a point to eat more vegetables, while the next month you add an hour of extra exercise per week. Practice Portion Control. Ultimately, cutting calories is especially important in weight loss, but this doesn't mean you have to give up all your favorite foods. Instead, cut down your portion sizes. If you're having a hard time knowing how much of what to eat, practice mindful eating habits to slow your pace. Be sure to include fiber in your diet. There's no need to fear carbs, as long as you're choosing the right types of food that are filled with fiber, which can help curb your appetite and help you stay full for longer. Fiber also helps stabilize blood sugar, improves heart health and reduces serum cholesterol. Drink water before and after exercise, even if you don't feel thirsty. It not only helps to keep your refreshed during and after your workout, but it can help fill you up and prevent overeating, as sometimes our body mistakes feelings of thirst for feelings of hunger.  
    With diabetes, the most important thing to keep in mind is the goal of maintaining steady blood glucose levels throughout the day by eating regularly and keeping carbohydrate intake consistent. Both Jenny Craig and the American Diabetes Association consider non-starchy vegetables a great way to fill you up safely, as they have little to no impact on blood glucose.
    If you're just starting to look at your eating habits and wondering where to begin, a simple technique is known as the healthy plate method. Fill half your plate with non-starchy, free vegetables (salad greens, broccoli, cucumbers etc.), a quarter of your plate with fiber-rich starches (for example, brown rice), and a quarter of your plate with lean meat (for example chicken breast). With this simple method, vegetables and whole grain starches are maximized, both of which are important in aiding blood sugar control as well as weight loss.
    The Jenny Craig type 2 program reflects these recommendations by providing a consistent amount of carbohydrates throughout the day. Incorporating Fresh & Free Additions in your menu is also a great way to eat more food, feel fuller longer and add nutrients with fewer calories. The Jenny Craig for type 2 weight-loss program is also clinically proven to help those with type 2 better manage their diabetes, as our comprehensive program for weight loss gives members the improved glycemic control they're looking for so they can take charge of their health*.
    Losing weight is beneficial to many of us, and especially for anyone trying to prevent or reverse diabetes. By making a few adjustments to your current eating style and by becoming more active, you'll be well on your way to a new healthier you.
    *Z.W. Chaudhry, R.S. Doshi, A.K. Mehta, D.K. Jacobs, R.M. Vakil, C.J. Lee, S.N. Bleich, R.R. Kalyani, J.M. Clark, K.A. Gudzune. A systematic review of commercial weight loss programmes' effect on glycemic outcomes among overweight and obese adults with and without type 2 diabetes mellitus. Obest Reviews, 2016; DOI:10.1111/obr.12423

  • Jenny Craig
    Scientists at the National Weight Control Registry have identified a set of lifestyle habits and attitudes that successful weight maintainers share in common. These weight “Maintainers” aren’t perfect, but they are consistent with key strategies that you, too, can regularly practice as part of your weight maintenance plan.

    Image by Olivia Frescura
    Top Ten Tips from Successful Weight Maintainers
    1. Continue to control portions and calories – Maintainers average 1400-1800 calories a day.

    2. Moderate fat intake – Maintainers level out at about 24% fat calories a day.

    3. Eat breakfast daily - 78% of Maintainers never miss a morning meal.

    4. Weigh frequently - 44% of Maintainers weigh daily.

    5. Course correct – Maintainers reduce food intake and increase activity for minor “blips” on the scale.

    6. Keep consistent – Maintainers eat the same on weekdays, weekends, even holidays.

    7. Move more than before – Maintainers walk, strength train and enjoy other activities one hour a day.

    Image by Simply Shellie

    8. Limit dining – Maintainers eat out less than three times a week and indulge fast foods just once a week.

    9. Reduce TV time to no more than 10 hours a week – Maintainers are busy doing other things.

    10. Always make a plan A… AND a plan B, for when things don’t go as you’d expect.
    What Else Works for Keeping It Off?
    Experts also say that maintaining a network of support, practicing positive ways for managing stress and focusing on a deeper motivation for making healthy choices versus the short-term benefits of weight loss all contribute to successful weight maintenance.
    1 http://www.nwcr.ws/
    2 Obes Rev. 2005 vol.6:67–85.
    3 Am J Clin Nutr.2005; vol. 82: 1222S-225S.

  • Jenny Craig

    Best Fruits and Veggies for Grilling

    By Jenny Craig, in Eat Well,

    *These tips are for Jenny Craig members who are on the maintenance phase of our program

    Take summer up a notch by grilling your favorite fruits and veggies. The grill isn’t just for searing meat–you can create scrumptious roasted vegetables and fruits fit for a summertime side or lip-smacking dessert. . From peaches to corn, here are five tips for grilling summer fruits and veggies.
    Non-stick trick
    Having a peach or pineapple stick to the grill can be a sad, burning mess Be sure to add a light spritz of non-stick vegetable cooking spray to avoid sticking. Olive oil spray can add wonderful flavor to hearts of romaine, asparagus, zucchini and yellow squash, without the loaded calories.
    Season it right
    The grill will already add a roasted and smoky flavor to your fruits and vegetables, so there is no need to add any salt or butter. If you’re looking to boost the taste, add fresh summer herbs, such as basil, thyme, rosemary and chives.
    To peel or not to peel?
    Most vegetables don’t need to be peeled before being placed on the grill. Not only will you keep key nutrients inside, but you also won’t dry out your veggies. Keep the husk on the corn to insulate it and allow the steam to cook the kernels.
    Wrap it up
    Not a fan of the char from a grill? You can still utilize the barbecue by placing your fruits and veggies in a foil bag before cooking on the grill. Try a handful of summer berries with a dash of Jenny Craig Breakfast Syrup and then sealed in foil to create a colorful compote for Jenny Craig’s Chocolate Lava Cake. For a delicious side, you can also foil wrap and grill some summer squash, tomatoes, onions, mushrooms and a handful of freshly chopped basil.  
    Get creative
    Turn summertime fruit into a light dessert straight from the grill. Ideally, fruit should be firm and barely ripe for the grill. Create a mouth-watering peach or apricot cobbler by halving stone fruits, brushing with Jenny Craig’s Breakfast Syrup and then grilling until caramelized. Or for a kid-friendly dessert, make fruit kabobs that include sliced bananas, strawberries, pineapple and watermelon.

  • Jenny Craig

    How to Stop Worrying All The Time

    By Jenny Craig, in Live Life,

    Do you spend a lot of time worrying about things that may or may not occur? If you may be over worrying or potentially suffering from chronic worrying, it seems natural, almost like a good luck charm, to anticipate the worst. But this thought process doesn’t give you any more control over the outcome. As an alternative, try these five techniques to help learn how to overcome worry get a handle on distressing situations.

    1. Assess the Odds of a Negative Event
    Experts have studied how worry and fear predict actual results. It turns out that 85% of what we worry about never happens. So, the worst-case scenarios you focus on are a waste of energy. A more productive approach is to review the situation and ask yourself how likely is that negative event REALLY going to happen. If the odds are >50%, then identify one action you can take to control the situation. If odds are <50%, then accept that you’ll have to wait it out and move on.
    2. Set Realistic Expectations for Yourself
    If you have an Inner Critic mindset, you may have unrealistic expectations of what makes for a “productive” day. One way to
    find out is to ask yourself to what standards you’d hold a good friend or respected colleague. Then consider holding yourself to
    the same standards. 
    3. Rely on Your Role Model
    We all know someone who seems to be cool under pressure – use that person as your role model. Stop to think about how that person responds versus reacts to a situation, and next time try to approach anxiety the way they do. Instead of engaging in negative self-talk, think positively and overcome your fears.
    4. Chunk Your Time to Better Manage It
    As someone who worries, it can feel like you are paralyzed by the enormity of a situation. But, breaking it down into multiple mini-projects will make the job easier to
    tackle. Most importantly, remember to delegate your day-to-day life responsibilities when possible!
    5. Trade “Balance” for “Fit”
    Instead of “Work-Life Balance,” which implies two competing forces that take equal parts of your time, consider the idea of “Work-Life Fit.” With our 24/7 accessibility, a 50/50 balance isn’t realistic. But by thinking of all your priorities (work, family, relationships, community and healthy self-care) as intersecting pieces in a puzzle allows you to fit them together in flexible ways that result in a more satisfying, less stressful life.
    6. Take Deep Breaths
    If you feel yourself overcome with worry or anxiety, engaging in deep breathing exercises may help manage your fear. Start by first breathing out and try to completely empty your lungs. Then, take long, slow deep breaths through your nose as this helps to slow your breathing. Other tricks that may help you feel calmer include counting and saying "relax" in your mind when you breathe.
    7. Get Moving
    Another way help keep your excessive worrying at bay is to get moving. Studies show that the psychological and physical benefits of exercise may help reduce anxiety. Even a simple walk or jog may provide hours of relief from stress and anxiety. Federal guidelines recommend at the minimum 2.5 hours of moderate physical activity and 1.25 hours of vigorous activity each week. Take the time each week to get up and move to help boost your mood and worry less! The next time you feel anxious or worried, think about the tips above and how you can overcome those gloomy thoughts and lead a life of positivity. Although overcoming the everyday worrying will take time, there are many ways to curb your stress and anxiety. Remember, you are in control of your thoughts and can turn them from negative to positive.

  • Jenny Craig

    Best Fruits and Veggies that Last

    By Jenny Craig, in Eat Well,

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

  • Jenny Craig

    Inspiring Quotes to Keep You Motivated

    By Jenny Craig, in Inspiration,

    Whether you’re just beginning your weight loss journey or are pounds away from your goal, it’s important to have support and inspiration to keep you on track. Your support system includes your personal consultant, friends and family members, but it’s truly up to you to wake up in the morning with your weight loss goal in mind. Here are some inspiring weight loss quotes to keep you motivated:
    1.  Weight loss takes time, so remember that every change you make, even small changes, adds up.

    2. Having a strong reason for why you’re losing weight is important. Remember: You are the reason you’re losing weight so you can be your very best self!

    3. Even if you fall off plan, you always have the opportunity to get back on track toward your goals. 

    4. Now is the time to take action toward your weight loss goals, and every choice you make is putting the work in toward it.

    5. Every day gives you a chance to be proud of the choices you’re making. Do what makes you feel good, and you can accomplish anything in front of you.

    Having a weight loss goal in mind is important, but the changes you make along this journey impact your weight maintenance once you reach your goal. Stay motivated with these short quotes that can fit on a post-it, in your notebook or carried in spirit throughout the day. You can reach your weight loss goals, and Jenny Craig would love to be a partner in your success. Learn more by visiting one of our 500 locations in local neighborhoods near you or calling 866-706-4042 today.

  • Jenny Craig
    When you’re striving to lose weight, a planned menu with Jenny Craig works in helping you reach that goal. Why? It comes down to portion control and eating the right foods.

    On the Jenny Craig menu, clients will get a menu starting from 1200 calories or more, depending on their current weight. The menu has delicious pre-selected foods, which can be paired with non-starchy vegetables and flavor enhancers from our Fresh & Free Additions list to create even more variety. Each day presents different meals, so you won’t be eating the same dish back-to-back or two days in a row.
    Along with calorie reduction, there are many other surprising and helpful benefits:
    1.  Creates order in your eating style. You start feeling in-control right away with your foods.
    2.  Reduces the stress of decision making. Makes your healthy options even easier to enjoy.
    3.  Enables you to stay focused. You can tune out distractions and tune into your goals.
    4.  Allows you to safely indulge in your favorites. No need to eliminate any foods, all is possible with moderation!
    Doug Battista, Jenny Craig’s Vice President of North American Operations, emphasizes that it comes back to energy balance, saying that, “When you burn more calories than you consume, you lose weight. Our Planned Menus are designed to yield a calorie deficit of approximately of 750 calories per day. This daily calorie deficit sets up a client for a 1-2 pounds of weight loss per week.”
    Meeting your weight loss goals while still eating delicious food is possible. You may discover a whole new style of eating along the way! To find out more about our Jenny Craig Menu and how it can help you meet your weight loss goals, visit one of our 500 locations in local neighborhoods near you.

  • Jenny Craig

    Why we Love the S'mores Bar

    By Jenny Craig, in Eat Well,

    With summer in full swing, there is nothing like spending cool nights outdoors next to a fire with your loved ones. One of the classic treats of summer are s’mores. With toasty marshmallows and rich chocolate melted between graham crackers, it’s a decadent high-calorie treat.

    Jenny Craig is delighted to offer our delicious rendition on the classic dessert with our S’mores Bar. It’s a staple in our summer snack rotation, and here are a few reasons that have us screaming for s’more S’mores Bars!
    1. It’s tasty. This has to be the first reason on any snack list. It’s perfectly sweet from the marshmallow layer without being cloyingly so, while the milk chocolate provides the dark, yet creamy sensation to hit the right notes that make our taste buds sing.
    2. The texture. The marshmallows are perfectly gooey, and are spread over a crunchy graham cracker crust that is perfectly encased in milk chocolate. That combo of crunch and chew is something snack bars only dream of, and our S’mores Bar hits it perfectly!
    3. Less mess. Because the ingredients are in bar form, you don’t have as much mess with marshmallows spilling out as you would with a traditional s’more. Plus, you can use the wrapper to prevent your hands from melting the chocolate.
    4. It’s portable. You can bring this campfire/bonfire treat with you wherever you go, without the sensation of sand or rocks in your shoes.
    Are you ready to sink your teeth into this low-calorie version of a summer classic? Talk with your Jenny Craig consultant and see where it fits into your meal plan today.

  • Jenny Craig
    We’re delighted to announce the third anniversary of our Simple Inspirations Recipe Contest, where you can take one of the over 100 menu items provided by Jenny Craig and add some flare with Fresh & Free Additions to craft a new recipe that falls within your meal plan. So roll up your sleeves and remix your dish in a creative way.
    Here are some tips to follow to help you effectively design a recipe to enter our Simple Inspirations Recipe Contest, where, if selected, you can win $3,000 and have your recipe included in our Simple Inspirations recipe book*

    Before crafting your recipe, consider the following to help your success:
    1. Do a Creative Brainstorm. Talk to your consultant to confirm your recipe’s ingredients fit into your menu plan.
    2. Think about the category where your recipe would best fit. There are 5 categories to choose from:
    Breakfast Lunch and Dinner Shakes and Sides Desserts & Shakes Fresh & Free Additions (If you’re entering the Fresh & Free category, you don’t need to include a Jenny Craig food in your recipe, but you do need food from the list of Limited Free Foods.)
      3. Shoot high quality images or have a good camera. Capture the quality—and appeal—of your recipe by taking advantage of natural light when shooting.
    3. Document every ingredient and preparation step as you create the dish. This way, you’ll be listing everything in the right order and won’t forget anything.

    4. Be creative with your recipe name. Make it as appealing and fun to say as it is to eat.
    Now that you’re ready to document your recipe, make sure to:
    5. Monitor your measurements. Measure all your ingredients with standardized cups and measuring spoons. Be exact, especially with seasonings – there’s a big difference between 1/8 teaspoon (a pinch) and ¼ teaspoon of cayenne powder! Also, note pinches, dashes and “to taste” notes for finishing the dish, such as for salt and pepper.  
    6. Be specific about the type of ingredients.
    Did you use a non-stick cooking spray or olive oil in your recipe – taste, calories and food groups will vary, depending on your choice.
    7. Note how ingredients are prepared – for instance, fresh, frozen or canned. Did you use fresh spinach leaves or frozen chopped spinach, fresh tomatoes or a can of diced tomatoes?
    8.  When documenting preparation steps, be clear on how you cut ingredients. With each one, did you chop, slice or dice?
    When filling out the forms, remember to:
    9. Add each ingredient in separate lines. List the ingredients in the same order as you name them in the preparation steps. If your recipe has more than 7 steps, include further numbered steps in the “Additional Steps or Comments” field.
    10. Include recipe prep time and cook time. Prep time is the period you spend cutting and preparing all the ingredients. Cook time is when everything is transferred to the oven, microwave, or stovetops.
    11. Specify heat levels. Did you sauté, simmer, boil, bake at 350°, roast at 450° or broil at 500°? Name a prep time, plus a descriptor, for example: “Sauté onions for 10 minutes or till golden brown”.
    Additional prizes can include $1,500 toward a high-end digital camera, $1,000 of gourmet cookware, Jenny Craig swag and so much more!*
    Looking for inspiration? Check out last year’s winning recipe, then get cooking. Good luck!
    The Simple Inspirations Contest will be taking submission from July 17, 2017 – August 13, 2017. A voting period of the semi-finalists will be between August 28, 2017-September 10, 2017. A winner will be chosen in each category on October 23, 2017 and, if selected, will receive $3,000 and have their recipe included in our new Simple Inspirations recipe book, which will be available beginning in 2018! 
    *To be eligible for the Member Category, you must: (a) be a legal resident of the 50 United States, DC, Puerto Rico or Canada (excluding Quebec and Arizona) and (b) 21 years of age or older at time of entry and (c) have a non-expired Jenny Craig program; program renewal or purchase may be required to participate. Entries must be received by 11:59 p.m. PT on 8/13/17.  Void where prohibited. Prizes: (5) Member Prizes - a $3,000 USD check or gift card, and Jenny Craig Goodies (ARV: $3,050 USD ea.); (2) Employee Prizes - a $2,000 USD check or gift card and Jenny Craig Goodies (ARV: $2,050 USD ea.);  (1) Bonus Prize - a $1,000 USD check or gift card,  and gourmet cooking/baking goodie bag to include pans, pots, and other kitchen and baking utensils to be awarded as a gift card or actual items (ARV: $2,000 USD); (1) Bonus Prize - a $1,000 USD check or gift card, and $1,500 to purchase a high-end digital camera and lenses to be awarded as a gift card or actual items (ARV: $2,500 USD). See Official Rules (by which all entrants are bound) for online voting information and complete details at http://www.jennycraig.com/simpleinspirations or http://bit.ly/SimpleInspirationsContestRules. 

  • Jenny Craig
    Body-esteem is linked to self-esteem; the worth we assign ourselves. As much as one-third of your self-esteem is related to how positive or negative your body image is. And negative body image is a predictor for weight regain. So developing ways to trade negative, judging thoughts about your weight for positive, affirming ones will not only boost your self-esteem, but also strengthen your weight maintenance success.  

    How Culture Impacts Healthy Body Image and Self Esteem

    Once weight was necessary for survival; now it's a risk factor for disease. In the past, our culture valued the abundantly round figure as an ideal symbol of fertility for women and of wealth for men. Now, it's a different model – one that's both thin and athletic. But for most of us, this ideal physical appearance is not realistic or healthful. When it comes to weight, fashion and the media set expectations for women that are impossible to achieve, unhealthy and harmful to body image.
    Remember You Are Not Your Weight

    Think of all the things in your life that give you pleasure and make you feel good about yourself: 
    »    Relationships with Others
    »    Volunteer Activities
    »    Professional Accomplishments
    »    Physical Activity/Sports
    »    Spiritual Endeavors
    »    Healthy Eating
    »    Personal Hobbies
    Stopping to consider all these other ways to measure your happiness helps keep your weight in perspective. Maintaining a (realistic for you) goal weight is a priority – just as all the other important areas of your life are priorities. Be patient – it may take time to undo the habit of making everything about weight, but keep returning to your list. The more you do, you'll find that all these things represent your whole "pie" – a healthy, balanced lifestyle you can sustain for the long term.
    Don’t Get Hooked by the Number

    What if your weight settles in at three pounds more than your goal? For some, this signals the difference between success and failure. The trouble with this all-or-nothing thinking is that it maximizes the value of a single number, and minimizes the worth of all your healthy changes in eating, activity and body composition. Take a tally of all your positive body image changes and see if today's weight is not just good "enough," but great!

    Scan Your Body for “Phantom Fat”

    Do you still feel heavy even though you’ve lost the weight? Whether you have lost 10 or more than 50 pounds, you may be mentally holding onto that weight. Like amputees who know they lost a limb but still feel its presence, people can still believe their bodies are unchanged. They may focus on a single area of their body, like their stomach or hips, or they may reject their whole body for the potential to regain the weight. A good question to ask is: Am I criticizing my body or am I celebrating my successes?

    The Connection Between Mental Health & Body Image

    Having a negative body image not only affects your self-esteem, but it can also affect your mental health. It is important to feel good about your body because that can lead to better health and well-being for your entire person. People who have low self-esteem and a negative body image commonly suffer from anxiety, depression and OCD.

    When people are not proud or comfortable with their bodies they often withdraw from social situations because embarrassment or shame. This leads them to further push themselves away from things they used to love because of poor body image. Understanding the relationship between body dissatisfaction and mental health is crucial. If you are struggling with body image, talk to someone. It is important to be confident and have a positive self-image as it has a large effect on your mental and overall health.

    Self Esteem and Body Image Activities

    One of the best ways to increase self-esteem and body image is by writing in a self-esteem journal or creating an affirmations worksheet. Writing down affirmations and keeping a journal will help you to keep positive self image thoughts top of mind. Start each day by responding to three positive sentences.

    For example, fill out these sentences:
    Something I did well today is... I felt good about myself when... A positive thing I witnessed...  
    Completing three sentences a day will help you have more optimistic feelings about your body image and self esteem and will help you get rid of any negative thoughts. Remember, it's okay to ask for help. Many people struggle with body image issues, so you are not alone. The most important thing is that you are happy and healthy!


  • Jenny Craig
    Kick up the heat with your Tuna Dill Salad Kit and fill it in a delicious tomato! This dish was a winner of our 2016 Simple Inspirations Recipe Contest for 5 Ingredients or Less. 

    Jenny Craig Tuna Dill Salad Kit
    Jenny Craig Salsa Ranch Dressing 
    1 tomato, washed and cored 
    1/4 jalapeno, finely chopped
    Black pepper to taste
    1/4 cup sliced, peeled cucumber 
    1. Mix Tuna Dill Salad with jalapeno and pepper. 
    2. Stuff Tuna mixture into cored tomato
    3. Drizzle with Jenny Craig Salsa Ranch Dressing.
    4. Crush Tuna Dill Salad Kit crackers over top of tomato or serve on the side. 
    per serving 
    Jenny Craig Tuna Dill Salad Kit
    Jenny Craig Salsa Ranch Dressing 
    (1 1/2 Starch, 1 Protein, 2 Fat) 
    +1 Veg, 3 Free Foods