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The Perfect Portion


  • Sarah S – Jenny Craig

    10 Tips For Drinking More Water Everyday

    By Sarah S – Jenny Craig, in Live Life,

    Water is the essence of life. Humans are comprised of almost up to 60% water which means that we have to continually drink water to keep our bodies hydrated, happy, and healthy. This key nutrient is one of the most important elements for the human body, but people often struggle with consuming enough water.
    How Many Ounces of Water Should You Drink?
    The rule of thumb used to be eight 8-ounce glasses each day, but experts say that has changed. Depending on your activity level and your climate, you should drink a half-ounce to an ounce of water for every pound you weigh. So, if it’s the middle of the summer, you’re working out daily, and you weigh 150 pounds, your daily water intake should be anywhere from 75 to 150 ounces of water. To be safe, no matter the temperature, shoot for at least 8 cups of water each day.
     

    The general “rule” to drink half your body weight in water each day is true and it may even help you shed pounds, too. Researchers found that drinking water may actually help you lose weight by boosting your metabolism.
     
    If you’re feeling thirsty or even hungry, that means your body is already dehydrated, and it could be temporarily harming your metabolism. Drinking H2O throughout your day will not only keep you hydrated, especially during hot, humid summer months, but it will also keep your weight loss journey on track.
    How Can I Stay Hydrated?
    Below are just a few tips to make getting enough water easier to swallow.
    1. Set Reminders
    Creating reminders will help jog your memory to drink more water. Mark a water bottle with each hour of the day to schedule just how much water you should be drinking throughout the day. Need an audible reminder? Set an hourly alarm on your phone to remind yourself to take a sip. If you are more of a visual person, try leaving post it notes around your house and office to drink some H20 each time you see a note. You can even leave a note in your car to remind you to take a sip on your different commutes. Write it in your calendar or on your to-do list and check off your consumption! Setting constant reminders to drink more water will help you turn a chore into a routine.
    2. Make it A Routine
    Take gulps of H2O after you do something that is already part of your daily routine. For example when you first wake up in the morning, make it routine to drink at least 20 sips of water before you leave the bedroom to eat breakfast. Drink water after each time you wash your hands, or sip even more water after you take a flight of stairs. Drink a glass of water before a meal and another one afterward. This will help keep you hydrated and can even help with digestion. To start, pick one or two habits that you practice daily and add drinking water to them. That way you can slowly work it into your routine.
    3. Choose A Water Bottle You Like
    Choosing a water bottle you like can help inspire you to drink more water. With numerous different kinds of reusable water bottles on the market, you can find the bottle that motivates you the most to sip on more water. There are bigger water bottles so you do not have to refill as often, water bottles with marks on it such as time stamps to help you keep on track, and water bottles with a filter to make sure you water stays pure and clean. We love the insulated water bottles which keep your water cool for hours even when left in a hot car. There are also bottles with a place to add fresh, cut up fruit to infuse your water and even high-tech bottles that track how much water you are drinking. The bottom line is, invest in a water bottle that you will actually use and that will encourage you to drink more. With so many brands, colors, and designs, there’s a style you’ll love.
    4. Carry it Everywhere
    After you purchase a water bottle you like, or decorate one with stickers that inspire you, and keep it with you wherever you go. Carry it everywhere – from the gym to the car to your bedroom – and refill as necessary. Keep a bottle of water handy at home, at work and on the run. If you'll be out running errands, freeze a water bottle overnight and bring it with you the next day. It will thaw in the car and allow for cool refreshment between stops. Keeping a water bottle with you will help you stay hydrated all day long. You’ll even notice that you’ll take more sips just because you’re holding it – it becomes second nature! Can’t bring your water bottle somewhere? Be on the lookout for public water fountains and stop and take a few sips each time you see one.
    5. Keep Track
    Keep a tally of your water intake. Aim for 4 glasses by lunchtime and another 4 by bedtime. There are several ways you can keep track of your water intake. Simply keep a tally on a piece of paper or in a journal. Create a countdown in your journal from 8 to 1 and cross off the numbers in descending order until you get to zero. Keep track on your phone – you can make notes in the note function or download an app. There are several apps that can help you keep track of your water intake. Most of them will show empty glass that fills with water when you input your water intake. It is a fun way to visually represent your progress.
    6. Drink Water Before, During & After Workouts
    Water is extremely important while you’re exercising. Staying hydrated will ensure that your body remains at your optimum performance level. Drink water before, during, and after working out. Aim to drink 8 oz, every 20 minutes, especially if the temperature is hot or you’re sweating a lot. Drinking water after your workout will replenish the water you lost sweating and help break down any lactic acid built up in the muscles, reducing your soreness.
    7. Create A Challenge
    Are you motivated by challenges or games? Turn drinking water into a game! This will help you reach your daily goal. First, define your goal whether it is drinking a glass of water every hour or drinking 8 glasses of water a day and stick to it. Write down your goal and mark off on your calendar each day you hit your goal. Then create a prize for yourself. If you hit your goal each day for a week, give yourself a reward!
    8. Go One-for-One
    Make sure to continually drink water by using the one for one rule. After each alcoholic drink, drink a glass of water before getting another drink. Following the one for one rule will help you stay hydrated while drinking and will alleviate some of the post drinking pain the next morning.
    9. Add Bubbles & Flavor
    If plain drinking water is hard for your to consistently drink, try no calorie, unsweetened carbonated water. Sparkling water can make drinking water fun and help replace a sugary soda addiction. Try replacing soda with sparkling water, or for a sweet twist, try infusing your water with fruits and herbs. Simply fill a pitcher with water and add 1-2 cups of your favorite fruits and herbs, stir, and refrigerate for a few hours or overnight for best results. Experiment with various flavor combinations, such as cucumber, strawberries, and mint, or blueberries, lemon, and basil. Or for a simple solution add a wedge of lime, lemon or orange to your water.
     
    Try heating it up and drink hot water with a slice of lemon. There are even other beverages that contain some water that can help you stay hydrated. Coconut water, skim milk, fat-free milk, and smoothies all contain H20 in their make-up that your body will gladly accept. Drinking only these alternate beverages, however, will not be enough to keep your body hydrated and are just good to help supplement your water intake.
    10. Eat Your Water
    Did you know there are many other ways you can stay hydrated besides drinking water? There are several water based foods that can help contribute to your daily fluid intake. Foods such as, celery, cucumbers, and lettuce carry a lot of water that your body will use stay hydrated. If you snack daily, try switching out some of your usual snacks for pieces of fruit instead!
     
    Adding more water intake to your daily routine will be overall beneficial to you - to your health, wellness, and even your weight loss. The habit of drinking more water will not happen overnight, but following the tips outlined above will make sure you stay hydrated. Drink more water; your body will thank you!
     
     

  • Jenny Craig

    We know choosing the right weight loss program is hard. We also understand not all plans are created equal—some focus solely on food, such as eliminating food groups or focusing on calories, while others emphasize finding activities, such as physical activity or meetings to hone in on other aspects of well-being.
     
    Jenny Craig offers a more complete, personalized plan to fit your unique needs with the dedicated support of a consultant and delicious food. This isn’t a one-size-fits-all cleanse or crash diet filled with dehydrated food. Before learning more about Jenny Craig, you may have heard of another program that focuses on using real food in a similar manner: Nutrisystem. Let’s learn about both programs, and find out what the key differences are between both companies.
     
    Nutrisystem
     
    Nutrisystem does not focus on counting calories or eliminating carbs—instead, it also focuses on offering high-fiber, lean protein food options to help fuel your body for the day’s activities. All of their menu items also contain no artificial sweeteners, colors or flavors, as well as zero trans fat.
     
    Nutrisystem offers various 4-week plans, where you’ll eat 4-5 times a day. During your first week on Nutrisystem, you’ll eat 6 times a day. You’ll eat meals, bars and shakes from the program’s Turbo Takeoff box. Your second week, you’ll continue eating Nutrisystem foods while incorporating vegetables and fruits. You’ll also have a flex option, where you can dine out for breakfast, lunch, dinner or a snack, or use a Nutrisystem recipe as a flex meal. Your meal options do depend on which plan you decide to go with, so you may experience limited choices.
     
    Depending on your plan, you would log in your measurements and weight online through the website or an app, as well as receive access to dietitians and counselors.
     
    Jenny Craig
     
    Jenny Craig is built on a three-part process that focuses on giving you the support you need, delicious food you’ll love, so you get the results you want. While some weight loss programs provide food and some programs provide coaches, not many provide both. Jenny Craig is a complete program that provides everything you need to succeed.
     
    Our Consultants
     
    Every single member is provided with a consultant, who is included with every membership. It’s the key difference between Jenny Craig and other food-based programs.
     
    You meet with your consultant once a week, to do weigh-ins and discuss your plan for the week. They provide you with personalized support and skills to help you develop healthier habits and a healthy relationship with food. The menu is a guide to help you easily make the right choices each day.
    Our weight loss consultants have gone through rigorous training, which focuses on active listening, motivation-based counseling, and education on nutrition, physical activity, and behavioral strategies for weight loss and lifestyle change. This education is essential for equipping Jenny Craig members with information so it can help sustain their healthy lifestyle.
     
    Our Menu
     
    The second part of our program is our food. We offer delicious food, so there is no chopping, meal prep or measuring required so you can make healthy choices easily. The food is crafted by chefs and nutritionists for superior taste in flavors you’ll love, like Chicken Fettucine, Margherita Pizza, and Beef Merlot. And then there’s dessert—yes, dessert!—with options like Chocolate Lava Cake, Apple Crisp and Triple Chocolate Cheesecake!
     
    Our consultants create a menu featuring items that you will love to enjoy six times a day. The menu also includes fruits and vegetables for variety from our Fresh & Free Additions list. This includes non-starchy, high-fiber fruits and vegetables that can help you stay fuller longer.
     
    How the Jenny Craig program works
     
    The details:
     
    You get to eat often—six times per day. Three meals and two snacks are included in our delicious menu , and you supply one healthy snack. No food groups are eliminated. The name of the game here is a balance of carbs, protein and fat. You also add in fresh vegetables, side salads, fruits and dairy for additional balance. No calorie counting! No counting of calories or macro tracking. The food and menus are developed by chefs and nutritionists.  
    The goal isn't to keep you on Jenny Craig food permanently—it's a tool to help you reach your weight loss goal. You are encouraged during the weight loss part of the program to follow the plan to obtain the best results, but as you approach your goal, you are encouraged to start eating more of your own foods, or meals on your own. Your consultant will work with you on healthy meal planning and food preparation, as well as strategies for dining out and managing social situations. The goal is to develop a healthy, sustainable, enjoyable lifestyle you can live with.
     
    The Jenny Craig program is proven and recognized by top news outlets and medical journals. US News and World Report ranked Jenny Craig as a top diet overall for weight loss for 7 years and counting. The Journal of American Medical Association (JAMA) also backed Jenny Craig's value, citing that the program resulted in greater weight loss, compared to usual care1. The Annals of Internal Medicine also identified Jenny Craig as one of the most effective weight-loss programs2.
     
    We’re very proud of our accolades, but that’s only one part of our success. When someone is looking for recommendations regarding weight loss programs, oftentimes it’s hearing from people who have been successful on that program that brings us together. Here is one from our success story, Sloane:
     
    “Most diets give you a lot of margin for error. Measure this, count these, keep track of that, which I found put too much initial control in my hands. Knowing my meals were planned gave me the confidence and security to continue.”
     
    You can learn about other members’ success by listening to their Success Stories, or visit one of our local neighborhood Jenny Craig centers near you to find out how the amazing combination of personalized support and food can help you reach your goals.
     
     
     
    [SOURCES]
     
    https://www.nutrisystem.com/jsps_hmr/diet-plans/weight-loss-programs.jsp
     
    http://www.nutrisystem.com/jsps_hmr/how_it_works/index.jsp
     
    1Rock CL, Flatt SW, Karanja N, et al. JAMA. 2010;304(16):1803-1811  
    2Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. Ef cacy of Commercial Weight-Loss Programs: An Updated Systematic Review. Ann Intern Med. 2015;162:501-512. doi:10.7326/M14-2238
     
     

  • Jenny Craig

    Holiday meals are a special gathering, as family and friends come together to spend time with each other. Because these meals can go for hours, they’re typically centered around a huge cut of meat and plenty of sides flavored with the holiday’s spice blends of cinnamon and nutmeg or the comfort of heavy cream and butter—and this is all before the temptations that await you at the dessert table! There are plenty of ways to lighten up your holiday table with lighter side dishes that the whole family will love—here are a few of our favorites.
     
    Roasted Fall Vegetables with Feta and Rosemary. Focusing on what’s fresh and fitting for the season is a great way to create a vibrant, colorful dish. Gather pumpkin, carrots, garlic cloves—and any other vegetable you may enjoy—and drizzle them with a touch of olive oil and rosemary. Place them in a single layer on a baking pan, then into a 200-degree oven for about 45 minutes. Top the vegetables with crumbled feta and roasted pumpkin seeds, and feast!
     
    Cinnamon Dusted Butternut Squash. Squash is a great alternative to starchy potatoes, and doesn’t need a lot of accouterment to bring out its natural sweetness. All you need to do is take a butternut squash, peel and cube it, then toss it with a bit of olive oil, salt, pepper and cinnamon. It will smell just like the holidays after about 30-40 minutes in a 400-degree oven!
     
    Tofu Mexican Chocolate Pudding. Looking for a protein-rich treat to enjoy with your family outside of delicious, lighter cookies? All you need is a pound of silken tofu, cinnamon, vanilla extract, honey and a half-cup of melted chocolate chips and a food processor or blender. Once you puree the mixture, transfer it to a container, seal the lid and let it chill for 30 minutes. This makes a lovely end to a meal, especially when paired with a cup of coffee or a small hot chocolate for the kids.
     
    For those following the Jenny Craig program, here are a few delicious options:
     
    Balsamic Kale and Cranberry Salad. Cranberries are a staple during the winter with their bright color and tart bite. This warm salad takes only 15 minutes to prep and 15 minutes to sauté! Begin by sautéing an onion for 3-5 minutes, then add kale, dried cranberries, water and a dash of salt to cook for another 3-6 minutes. Transfer to a bowl, drizzle with some of our Jenny Craig Balsamic Vinaigrette and prepare to dig in!
     
    Curried Cauliflower. Curry powder is a beautiful spice blend that gathers coriander, cumin, ginger, dry mustard and turmeric, among other spices, to achieve its rich color. When tossed with lemon and olive oil onto cauliflower florets and roasted in a 425-degree oven for about 30 minutes, the florets will come out looking golden, just like the rich yellow of a comfortable fire.
     
    These are just a few of the healthy holiday sides we’ve come up with, and there are plenty more to be had! Discover other delicious inspirations, like this Velvety Chocolate S’Mores Shake, and healthy holiday eating tips by looking through the Perfect Portion, Jenny Craig’s blog where we like to focus on foods trends and ideas to help you stay inspired and joyful about your weight loss journey. Happy holidays, and may your festivities be filled with bright flavors that celebrate your health and happiness!
     

    [SOURCES]
    https://www.theroastedroot.net/50-healthy-holiday-side-dishes/
    https://www.healthyseasonalrecipes.com/balsamic-kale-cranberries/
    http://dine-dash.com/en/roasted-fall-vegetables
    http://www.simplyrecipes.com/recipes/roasted_curried_cauliflower/
    http://onehungrymama.com/2013/10/silken-tofu-mexican-chocolate-pudding-recipe-vegan-chocolate-pudding/
     

  • Sarah S – Jenny Craig

    How to Lose Weight During & After Menopause

    By Sarah S – Jenny Craig, in Live Life,

    Unwanted weight gain is frustrating at any age and if you’re approaching or have reached menopause, you may feel the deck is stacked against you. However, there are several changes that you can make in preventing weight gain from menopause.
    What is Menopause & How Does It Affect Your Body?
    Menopause is a normal condition that all women experience, and it usually occurs between the ages of 40 and 50. “Menopause” describes all the symptoms that occur right before and after a woman stops menstruating. These arise from the change of hormones in your body.
     
    There are a limited number of eggs stored in your ovaries, and once your supply has been diminished, your ovaries stop releasing an egg every month. Since your ovaries are also responsible for making the female sex hormones estrogen and progesterone, as you get older, your body sees a drop in the level of these hormones, which can cause a number of different symptoms. Some women can experience intense symptoms that start even before menopause. However, others go through menopause without experiencing any noticeable changes.
     
    Menopause occurs in three stages. First begins perimenopause, which typically occurs several years before menopause when the ovaries are making less estrogen. Menopause then follows once a woman has gone a year without her last period. Finally, there is postmenopause, the years following menopause. During this time, symptoms begin to ease up.
     
    Decreasing hormone levels with perimenopause (pre-menopause) can last years before menopause is complete. Many women experience mood swings, slowed metabolism and sometimes depression.
     
    Stress from daily life, inadequate sleep from night sweats and hot flashes can also contribute to mood changes and fatigue. All of these changes combined can make menopausal women prone to weight gain, especially in the abdomen region. However, never fear, there are strategies that can help improve your quality of life and maintaining a healthy weight during this transition. Additionally, adopting an active lifestyle and a healthy diet can help a woman feel more in control during this stage of her life.
    How to Lose Weight During Menopause & Prevent Weight Gain
    Men and women naturally lose muscle mass as part of the aging process. This process will affect the percentage of body fat compared to lean tissue. Less muscle mass could also slow the metabolic rate (the rate at which calories are burned). Here are some tips that can help combat menopause weight gain and stay on track with your weight loss goals:
     
    Getting Moving
    Staying active throughout life is one of the best ways to retain more muscle mass, and burn more calories. Incorporating more invigorating activities as a part of a daily routine can ease many of the menopausal symptoms women experience. Finding more ways to be active throughout the day can add up quickly.
     

     
    Strength or resistance training exercises are especially helpful, not only with retaining muscle mass, but also helping to slow mineral loss in bones which can lead to osteoporosis. Incorporating aerobic exercise is important for heart health, brain function and helps some women sleep better at night.
     
    Here are a few examples of good workouts that not only can help with weight loss, but also help ease menopause symptoms.
    Swimming is a great way to get your cardio in without getting too hot, as the pool can help ease any potential hot flashes. Yoga can not only help improve your body, but it can do wonders for your mind as well, alleviating some of the potential mood swings and stress that can come with menopause. Restorative yoga can also help alleviate hot flashes, fight fatigue, and help with irritability. Tai Chi is all about balance, and it’s important to improve your body’s stability as aging can affect balance. This can help with muscle coordination as well as injury prevention. Biking is another aerobic activity that can help boost your cardiovascular health and shed that unwanted menopause weight. It can also help fight off some of that anxiety associated with menopause.  
    *For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. Be sure to contact your doctor to discuss any changes to your activity routine.
     
    Menopause & Diet Changes
    Once you start menopause, it’s important to adjust your diet to help your body better adjust to its changes. Making healthy eating choices can help make this transitional time easier and ease your symptoms.

    It’s important to watch your weight when you go through menopause because weight gain may increase risk with other health issues such as high cholesterol, high blood pressure, and insulin resistance.1 
     
    There are many nutrients that are especially important to consume during menopause, as they can help with any natural deficiencies, as well as help prevent or ease certain conditions. Another bonus is the boost you may experience with your weight loss! Here are the common types of nutrients you’ll want to make sure you include in your diet:
    Calcium: Women tend to be deficient in calcium, which makes it very important to ensure you’re getting enough in your diet. Calcium is important to maintain bone mass as well as prevent osteoporosis. Because your body isn’t producing as much estrogen, it makes it harder for your body to retain calcium.2  Vitamin D: Vitamin D can help with the absorption of calcium to ensure it is deposited in the bones. It can help prevent fractures as well as bone pain.3 Vitamin C: In addition to boosting your immune system, Vitamin C is also an antioxidant that can help protect the body from free radical damage. It can also assist with bone health. Vitamin A: Another important antioxidant, vitamin A is an essential nutrient to help maintain your bone health.4 Vitamin E: Vitamin E is also an antioxidant that can help prevent oxidative stress in the body as well as mental stress and depression. It can also fight off cell damage and ease inflammation. Vitamin B-6: This vitamin can help combat mood swings as well as depression that results from menopause. This is because Vitamin B-6 helps make serotonin, and levels of the feel-good hormone drop naturally as you age.5 Vitamin B12: As you age, your body loses some of its ability to absorb this vitamin, which can leave you feeling fatigued, weak and down. Vitamin B-12 is important to help boost your energy and improve neurological function.6 Magnesium: During menopause Magnesium levels tend to wane, so it’s important to eat foods that contain the nutrient to keep your levels up. Magnesium not only helps with bone health, but can reduce symptoms of menopause such as insomnia, mood swings, anxiety and more.7  
    Keeping these nutrients in mind, it’s important to eat a balanced diet to not only help you feel your best but to prevent weight gain during menopause. There are some foods you’ll definitely want to include in your diet along with some foods you’re better off skipping.
     
    Foods To Consume:
    Water: First and foremost, don’t forget to drink water. It will not only help fill you up so you don’t overeat, but it can help boost your energy levels, improve your mood and can even prevent dried out skin. Try these tips to drink more water every day.  Leafy Greens: Eating leafy greens such as kale, spinach, and broccoli can help ensure you’re getting your fair share of iron, calcium, and fiber. This can help prevent bone loss as well as menopausal weight gain. Whole Grains: Whole grains are a good source of fiber, which can not only help you manage your weight by keeping you full, but can help prevent against heart disease as your risk goes up as you age.8 Fish: Options such as salmon, tuna and sardines are rich in omega-3 fatty acids, which can help combat your risk of anxiety, depression or potential heart problems.  
    Foods To Avoid:
    Sugar: Controlling your blood sugar is important to minimize excess weight gain as well as fight fatigue. Try to avoid processed sugars and stick to naturally sweet foods such as fruit. Caffeine: There’s nothing like a good cup of coffee in the morning, but research shows that women who consume caffeine during menopause are more likely to suffer from hot flashes. Alcohol: Drinking alcohol can increase your risk of breast cancer, heart disease, and even hot flashes. It’s okay to indulge occasionally, but keep it to no more than one drink a day.9  
    Your body goes through many changes during and after menopause, and initially, you might find it can be difficult to adjust to these differences and figure out your body's new needs. However, you can get back to feeling normal and like yourself if you take the right steps for your health. This includes maintaining a regular exercise routine, eating a well-balanced diet and avoiding certain foods that could make your symptoms worse. It’s important to talk to your doctors, but there’s no reason you should let menopause interfere with living your best life or attaining the body you deserve.
     
     
    Sources
    1https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight
    2https://www.webmd.com/menopause/guide/staying-healthy-through-good-nuitrition#1
    3https://www.vitamindcouncil.org/health-conditions/vitamin-d-and-osteoporosis/
    4https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/vitamin-and-bone-health
    5http://www.umm.edu/health/medical/altmed/supplement/vitamin-b6-pyridoxine
    6https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
    7http://www.umm.edu/health/medical/altmed/supplement/magnesium
    8http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WaRgW3eGPOQ
    9https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/alcohol-use-and-cancer.html
     
     
     

  • Jenny Craig

    Tips for Eating Healthy During the Holidays

    By Jenny Craig, in Eat Well,


     
    The smells and sights of the holidays are all around you; from holiday feasts to pumpkin pies, savory & sweet high calorie treats are in every corner! Many people may give up on eating healthy for the holidays since it’s a time to indulge and celebrate, but who said you can’t still celebrate and indulge in a healthy way? Here are some tips for eating healthy during the holidays so you can enjoy the occasion and still stay on track during your weight loss journey: 
    Substitute your holiday favorites.
    Holiday drinks, from hot chocolate to apple cider, are being promoted and poured left to right. If one is calling your name, find out what substitutions you can make. Whether it’s low-fat milk, no whip cream or half/quarter of the mix, you can find ways to get a taste of a classic holiday treat or mocktail.
    Lighten up your flavor.
    Instead of going for the butter and salt, why not look at other classic herbs and spices for your meals? Rosemary, cloves, cinnamon and nutmeg are classic holiday flavors and can lead to surprising pairings, like steamed carrots and cinnamon or beets and nutmeg!
    Know your portions.

     
    Part of eating healthy for the holidays is keeping yourself in check to make sure you don’t overeat. When putting your plate together, go for vegetables and lean meat. Take your time eating. Once you’re done, drink some water and enjoy the conversation around you, as the feeling of being full settles in about 20 minutes after you eat.
    Keep an arm’s length.
    Once you have your plate, or if you’d like to wait for the main meal, keep at least an arm’s length away from the table. You can then focus on what’s in front of you versus standing near the food and experiencing temptation.
    A little goes a long way.
    This applies to both alcoholic beverages and desserts! Many alcoholic beverages around the holidays tend to have mixers filled with sugar, and desserts tend to be luxuriously lathered in frosting and butter. Having one sip or one bite of a dessert allows you to sample, know what it tastes like and feel satisfied that you got to take part in the festivities.
    Keep it small.
    In line with portion control, one way you can feel satisfied is by using a smaller plate or glass. Seeing the glass or plate full allows you to control your portions while also tricking your mind to seeing that you have enough of a serving to start off the festivities.
    Be part of the planning committee.
    If the event is a potluck, volunteer to bring a vegetable tray, salad or lean lunchmeat. There is always a surplus of desserts, and many people will be happy to have some nutritious options available!
    Use the buddy system.
    When you find someone else who wants to eat healthy during the holidays or simply wants to support you, stick with them during the party! That way you can keep each other accountable and feel empowered to make healthy choices.
    Eat before you go.
    One of the top tips for eating healthy during the holidays is to show up having already eaten your own food! Instead of heading straight to the hors d’oeuvres, you can make the rounds saying hello to and catching up with everyone. Having already eaten gives you a better chance of not overeating later. Keep your party plans in mind throughout your day, too, and carry a snack with you just in case.
     
    We hope that these tips for eating healthy during the holidays help you feel empowered on your weight loss journey. When you have a plan, you can feel confident as you dash from each event to the next.
     
     
     
    [SOURCES]
     
    https://healthyforgood.heart.org/eat-smart/articles/holidays-healthy-eating-guide
     

  • Sarah S – Jenny Craig

    Healthy Burger Alternatives & Options

    By Sarah S – Jenny Craig, in Eat Well,

    When you're trying to lose weight, tiny hunger cues can make a small craving seem like a giant temptation. Transitioning into a healthy eating style isn't about total avoidance—in fact, completely disallowing your favorite foods can make it highly unlikely that you'll stick to a weight loss plan over the long term.
     

     
    Typical restaurant or fast food burgers are a common diet no-no if you're trying to trim your waistline, but most of us simply can't resist indulging from time to time. Not to worry! If you must sink your teeth into a juicy, delicious burger, there are plenty of healthy burger options and healthy toppings to please your palate.
    Alternatives to Red Meat
    Turkey burgers
    Poultry is often healthier than beef burgers in terms of calories and saturated fat. Ground turkey provides a taste similar to ground beef with much less guilt. Your best bet is to look for ground turkey that is labeled as lean (93%) or extra-lean (99%). As ground turkey breast contains very little fat, it can sometimes taste dry. Keep it moist and tender by adding diced veggies like celery, green pepper and onion into the burger recipe. The high water content of the veggies will keep your turkey burger patties juicy. Or if turkey isn’t your preference, a chicken burger is another healthy burger option if you are looking to cut the calories and fat.
    Black bean burgers
    Whether you're vegetarian or not, it's difficult not to like the taste of a well-made black bean patty. Bonus? Black beans are loaded with fiber, low in cholesterol and contain protein. Just stick to a homemade version so you can control the ingredients, or check out the nutrition facts on store-bought brands and ask your server about the ingredients in restaurants to keep your burger consistent with your weight loss plan. Next time you are craving a juicy hamburger, grab a veggie burger instead!
    Portobello Mushroom Burgers
    You know those giant 'shrooms that span the width of a burger bun? Those are Portobello mushrooms, and they are surprisingly delicious! They have a meaty texture, which substitutes well for a burger. They are uniquely delectable. The best part is that a large one is only 30 calories and contains no fat or cholesterol!

    Healthy Burger Bun Options
    Regularly consuming hamburger buns served in restaurants is akin to sabotaging your weight loss plan. Buns are often drenched in butter, salt and artificial flavors, not to mention the size is often HUGE.
     
    A great way to cut calories is substituting a lettuce wrap for your bun—try Bibb or Boston lettuce (also known as butter lettuce) which is large and sturdy enough to use as a wrap. For another fun and healthy way to enjoy your burger, toss the bun and instead deconstruct your burger and turn it into a salad.
     
    If you are preparing your own burger at home, look for a smaller-sized whole-grain bun, or try a whole-grain, low-fat flatbread. You can even skip a ‘holder’ and enjoy your burger with a fork and knife.
     

     
    Top it off: Healthy Burger Toppings
    Burgers can be delicious on their own, but it seems like they always come dripping with toppings these days. From fried eggs to sauces, adding on the toppings can also add on the calories. The always popular topping of bacon is laden with saturated fat. The all-American favorite, regular mayonnaise, can be just as bad since it’s typically made with eggs and oil. Even a topping as simple as ketchup or barbecue sauce contains added sugars. Consider these weight-loss friendly topping alternatives to finish off your healthy creation:
    Pickles, cucumbers, jalapeños or pineapple Tomatoes, roasted red peppers or grilled yellow or red onions Spinach or watercress—while traditional iceberg lettuce certainly isn't calorie-dense, it isn't nutrient-dense either. Sub in some spinach or watercress for beneficial vitamins and minerals. Chipotle mayo substitute—rather than fatty mayo, create a delicious Tex Mex burger by blending a half cup of Greek yogurt with two chipotle chilis. Avocado or turkey bacon Mustard, chutney, or salsa  
    Don’t Forget About The Healthy Sides
    When most of us think about burger’s we automatically think of french fries too. But, these delicious potatoes are fried in fatty oil and are usually loaded with salt, creating quite the unhealthy dish. If you are craving a side dish for your burger, swap the traditional french fries with bell pepper sticks, green beans sticks, sweet potato fries, carrot fries, or zucchini chips. These healthy alternatives will give you the crunch you are looking for without the heavy calories.
     
    By using some of the hamburger alternatives above, you can satisfy your burger craving with much healthier ingredients. When chosen wisely, indulging in a burger won’t derail your diet.
     
    Jenny Craig members can enjoy perfectly portioned versions of their favorite foods such as a delicious classic cheeseburger without the high calorie and fat content found in typical fast food. Are you ready to start losing weight? Contact us for your free appointment today to get started!

     
     

  • Jenny Craig

    Board member, Augie Nieto has been living with ALS for over 11 years and in October, we worked with his organization, Augie’s Quest to raise money for ALS research. We not only wanted to support Augie’s cause, but also honor VP of Operations Lauren Witsenburg who passed away in 2013, and our Jenny Craig employees and community members who have shared their experiences regarding ALS. Each Jenny Craig center and the corporate office set a donation goal, and we’re thrilled to report that we were able to raise over $75,000 to Augie’s Quest. All donations directly fund the ALS Development Institute, whose sole focus is finding a cure for ALS.
     
    ALS, which is the abbreviation for amyotrophic lateral sclerosis, affects nerve cells in the spinal cord and brain, which leads to muscle weakness and eventual loss in control of muscle movement. 
     
    Augie is also the subject of a documentary, titled “Augie.” Filmed by “Walk the Line” director James Keach, “Augie” follows Augie and his wife, Lynne, as they discuss living with ALS and fight to find a cure. With “Augie” having a successful run in the 2017 film festival circuit and set to premiere in theaters 2018, we are empowered to continue focusing on causes that are near and dear to our community. To find out more about ALS and ways to get involved, visit Augie’s Quest’s official website.
     
    [SOURCES]
    http://www.alsa.org/about-als/what-is-als.html

     

  • Jenny Craig

    Understanding the Science of Weight Loss

    By Jenny Craig, in Eat Well,


    When it comes to losing weight, everyone hears that it takes movement and diet— but how much of each? This is where science comes into play. Understanding the science of weight loss is actually quite simple. We will be breaking down the science behind weight loss, easy lifestyle changes you can make, and how Jenny Craig’s scientific weight loss program is an effective way to help you get healthy.
    Diet for weight loss
    There’s a reason it’s important to moderate what you eat if you’re looking to lose weight. Eating healthy is one of the most important factors in helping aid in long-term weight loss. The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 400 to 600 calorie deficit through working out.1  Additionally, exercise can increase one’s appetite.2. 
     
    Activity for weight loss
    Increase activity or exercise and you’ll see changes over time. Your body can become more toned and leaner based on what type of physical activity you’re doing. The American College of Sports Medicine recommends moderate activity (brisk walking, swimming, aerobic dancing, strength training or running) five times a week for 60 minutes. This length of constant movement may be a lot for some people depending on their age, mobility and available time. It will also take a lot of activity alone to get to your weight loss goals, especially if you try to out-train your diet. This means that if you continue to eat foods that are high in calories, you’re setting yourself up for a slower weight loss journey.
    Lifestyle changes for weight loss
    There is a science to weight loss that goes beyond active movement throughout the week and eating healthy food. This science comes down to your lifestyle—genetics, how active you are, what you eat, what you do for work and many, many other factors. In order to have long-term success, you must not only change your diet, but you will need to make an overall lifestyle change.
     
    Here are scientific weight loss tips that you can consider changing, and how they impact your weight loss:
     
    Food
    Having a balanced amount of vegetables, fruit, lean proteins and whole grains allows you to fuel your body with nutrients that will energize you and keep you fuller longer. It’s also important to pay attention to portion size and calorie intake. By properly following portion guidelines, you can learn your body’s signals for when you are truly full or hungry to help keep off those pounds. Another simple change to make includes limiting going out to eat to less than 3 times a week.
     

     
    Hunger & Blood Sugar Levels
    Another thing to consider is how hunger affects you—are you actually hungry, or is it something else that is making you feel low? Consider HALT (hungry, angry, lonely, tired), a strategy that helps you check in with your body, will help you figure out how hunger affects your lifestyle and needs. From the National Weight Control Registry’s survey, those who kept their weight off didn’t skip breakfast and maintained consistent eating patterns, which led to more chances of not binging due to hunger. By snacking throughout the day it will help to control your blood sugar level to help keep you happy and full.3 Foods that are especially known to help regulate your blood sugar include berries, high-fiber foods, protein, and vegetables.4
     
    Physical Activity 
    Different activities or extending your active movement by 15-30 minutes each day can also help you move past plateaus and unwanted weight gain, which occur as your body gets used to the lifestyle changes and seems to stall in regard to weight loss. There are also emotional benefits to finding activities you enjoy, too. In the morning, it may be a great way to wake up and feel energized, while afternoon/evening activities may help with relieving stress from your day. 
     
    Sleep
    Part of the HALT strategy is recognizing when you are tired, as that can lead toward making quick food choices and overeating. For anyone ages 18 and older, The National Sleep Foundation recommends an average of 7-9 hours of sleep per night. If you find it difficult to fall asleep, we have a few tips for falling asleep.5
     
    Holding yourself accountable for your actions is part of life, and definitely a part of your weight loss journey. It’s easy when you can see the changes you’ve made and have found ways to measure your success, but there may be moments where you don’t feel motivated, or you end up feeling like you’re off track because you had a piece of cake at a potluck. This is why you must find ways to continue being inspired and motivated for when you have moments that you lapse into old habits. 
     
    Find your support system
    Having a strong support system, whether it’s a friend who also wants to lose weight or your family bringing vegetables to a gathering, makes all the difference. When you are able to openly discuss and celebrate your weight loss journey with others, you’re able to feel supported while being held accountable.
     
    While everyone has different variables in their body weight loss, the science behind it is clear: You are in control of your choices. By making healthier choices, you are able to create a path to weight loss that, while sometimes bumpy due to plateaus or life events, can lead to success. You can start your weight loss journey with Jenny Craig, where we’ve factored in chef-crafted food to create a menu that leaves you satisfied. Plus, our personal consultants provide support every step of the way.
     
    Call us at 866-706-4042 or visit any of our 500 locations in local neighborhoods near you to discover how we’ve factored science into our program to help you achieve your goals.
     
     
    [SOURCES]
    1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3044163/   
    2https://www.nytimes.com/2015/06/16/upshot/to-lose-weight-eating-less-is-far-more-important-than-exercising-more.html   3https://www.webmd.com/diabetes/features/diabetic-diet-6-foods-control-blood-sugar#1   4https://www.webmd.com/diabetes/features/diabetic-diet-6-foods-control-blood-sugar#1
    5https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
    https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/the-science-of-weight-loss-infographic.html
    http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Moderate-to-Vigorous---What-is-your-level-of-intensity_UCM_463775_Article.jsp 
     

  • Jenny Craig

    How to Avoid Holiday Weight Gain

    By Jenny Craig, in Live Life,


    The holidays are a time to spread good tidings and cheer with family and friends, which usually involve parties with tables full of presents, food and drinks to delight in. With all of the events between Thanksgiving and New Years, it can be easy to gain weight. Here are a few tips on how to avoid holiday weight gain and eat healthy during the holiday:
     
    Eat before the event. Showing up to the party already full allows you to focus on interacting with everyone—not just the treat table. Don't Skip Meals: You may be tempted to skip breakfast and "save" all of your calories for the big feast but you could be setting yourself up to overeat. Remember to have breakfast, lunch and a snack, and follow your menu plan for the day so that when dinner comes around, you won't be starving and more likely to overdo it. Plan for Social Situations: You can still enjoy social events while following your weight loss plan; it just takes some pre-planning. When going to a holiday party, offer to bring a vegetable platter so that you will have foods to munch on. If you are going out to eat, plan what you will eat ahead of time. Don’t stand by the food. It’s easy to get caught up in everyone’s excitement as they pile their plates high with goodies. Once you create your plate, step away from the table and socialize away from the food. Limit your alcohol intake. You can prevent holiday weight gain by not partaking in every holiday drink at every event. If the eggnog or spiked punchbowl of apple cider are calling your name, consider how much activity you have to do to work the calories off. For a half cup of low-fat eggnog with 1-½ ounces of rum, it will take about 20-30 minutes of ice skating to burn 250 calories! If you are going to have wine, try pouring it in a smaller glass to limit the portion. Enjoy desserts in moderation. Cookies, holiday lattes and pies, oh my! There seems to be a sugary treat everywhere you go. A small nonfat mocha latte with whip cream can be burned off with 15-20 minutes of running (which you can attempt as you run around holiday shopping), but you can also find other ways to enjoy holiday favorites. Look for recipes that take your holiday favorites and put a lighter spin on them, or stick to a bowl of fruit to satisfy your sweet tooth with natural sweetness. Control your portions. While you may think you can stop holiday weight gain by limiting the sweet treats and alcohol, that feeling of missing out may sneak up on you and have you binge on everything later. Don’t miss out on celebrating—instead, focus on your portions. Ask the host/hostess what items will be served at the party so you can create a mental game plan and stick to it! When in doubt, stock up on vegetables and lean proteins, then choose small bites of everything else so you get a sample to taste without over-indulging. Feel empowered to say “no.” It’s the season for giving, but you don’t need to give in to everyone telling you to eat and drink whatever you like because it’s the holidays. You can avoid holiday weight gain by committing to your game plan and being selective about what you decide to eat. If someone keeps telling you to try something you’re not interested in eating, like a whole piece of cake or another drink, you can follow our PRP—Polite, Reason, Polite—technique. But also, feel empowered to say “yes.” Moderation and portion are key, but you may have an event where you happen to grab an extra peppermint brownie square or got too excited over the gingerbread men. The important thing is to recognize this and plan for next time. Don’t stress or worry too much over it—it happened, it was delicious and now you have another moment to choose a healthier option that will help you feel festive, energized and revitalized to continue in the holiday cheer.  
    These tips can help you avoid holiday weight gain as long as you commit to them! There is so much joy beyond the food and drinks that can easily sweep you up in the holiday spirits! Whether you’re dashing through the snow or laughing all the way through your neighborhood while singing carols, we wish you good tidings as you celebrate your weight loss journey with friends and family.
     
     
    [SOURCES]
     
    http://www.eatright.org/resource/health/lifestyle/holidays/enjoy-the-holiday-without-the-weight-gain
     
    https://www.consumerreports.org/nutrition-healthy-eating/10-tips-to-avoid-holiday-weight-gain/

  • Jenny Craig

    Starting something new is exciting. Whether it’s a new job, hobby or skill you want to integrate into your life, you want to ease yourself into the new thing you are learning and try to prepare yourself for what’s ahead.
     
    When embarking on a weight loss journey, you have to learn new habits that impact your lifestyle, which can be a huge change. Luckily, Jenny Craig makes sure you are well prepared for the journey ahead. Discover what you get, what you’ll do and how the Jenny Craig program works to help you with your weight loss goals.
     
    What do you get?
     
    When you join Jenny Craig, you’ll get a full week’s worth of delicious chef-crafted meals such as Roasted Turkey Medallions, Pepperoni Pizza and Chocolate Lava Cake. Our members love the food and we can’t blame them! We believe that weight loss shouldn’t be about cutting out certain foods. Your body needs a balance of carbohydrates, protein and healthy fat to receive the nutrients it needs to thrive and keep you energized throughout the day.
     
    You’ll also get the support and guidance of a dedicated personal consultant who will help you on your journey and stay accountable to your weight loss goals.
     
    In addition to your week of food and a personal consultant, you also receive a grocery list that highlights Fresh & Free Additions, which are vegetables that are low in starch but high in fiber and water content, which can help you stay fuller longer. This list also contains a section of limited foods, like low-sugar or sugar-free sweets, condiments and other Jenny Craig items that you can have up to 3 servings a day.
     
    What do you do?
                                                                                                                                      
    Once you become more acquainted with your consultant, they’ll help you establish your goals and what meal plan will work best for you. Afterwards, you’ll receive your Jenny Craig menu items. You’ll eat 6 times a day—breakfast, lunch, dinner and snacks/dessert. Our meals include the perfect balance of carbohydrates, protein and healthy fats so that you can feel satisfied while slimming down along with learning new eating habits. You can also add variety to and bulk up your meals with our suggested pairings, like a salad at lunch or nonfat Greek yogurt at breakfast, so you can feel fuller longer.
     
    Following your menu plan allows you to control your cravings and have the support you need to stay on track. That being said, there may be an occasion where you have a lapse, encounter a situation where you may not have any menu items available or you’re already anticipating a family gathering where your favorite cake is always served. This is why we have you meet with your consultant once a week so you can check in, prepare and create a plan for these scenarios that will empower yourself to make healthy choices and stay focused on your goals.
     
    Does it work?
     
    The short answer is YES! Members following the program can expect to lose 1-2lbs per week. Our combination of dedicated support via a personal consultant and delicious food has earned us recognition by the Annals of Internal Medicine as being one of the most effective weight loss programs*. Just look at our members, who have shared their Success Stories with us and describe how our program has helped them achieve not only their weight loss goals, but a new mindset and lifestyle that helps them feel confident for anything coming their way.
     
     
     *Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. Efficacy of Commercial Weight-Loss Programs: An Updated Systematic Review. Ann Intern Med. 2015;162:501-512. doi:10.7326/M14-2238
     

  • Sarah S – Jenny Craig

    A Healthy Diet for Men

    By Sarah S – Jenny Craig, in Eat Well,

    As caloric needs vary by age and gender, men and women have moderately different daily calorie needs and weight loss plans. Regardless of gender, it's critical to understand what a well-balanced diet looks like and how to create a diet plan for your body. This article breaks down a healthy diet for men including daily calorie requirements and tips around weight loss for men.
    Nutritional Needs for Men
    Since men are usually larger, they require additional amounts of calories and protein to fuel their bodies. It is recommended to avoid just eating one type of food-so try not to eat all fats, all protein, all carbs, etc., because the healthiest diet consists of a good balance of all of these.1
     
    The calorie requirements per pound for men can vary based on activity level. A person with a sedentary lifestyle should work toward about 13 calories per pound per day, and someone with vigorous calorie burning exercises may need to consume as many as 18 calories per pound. The average daily calorie intake for a 175-pound man with a moderate exercise routine is about 2,800 calories. While age, body weight, lifestyle and other factors, impact the number of calories needed, on average maintaining a healthy weight for males will require 2,300-2,500 or more calories per day for men. If losing weight is your goal, net calories need to be negative to create a calorie deficit, so you would need to exert more calories than you take in.2 Maintaining a calorie burning workout schedule and balancing your average calorie intake is important to keep in mind when setting goals and staying on track.
     
    As we know well, all calories are not created equal. You may be thinking that a healthy diet for men would consist of a great deal more protein than that of a woman’s healthy diet. However, this is not entirely true. About 20-30% of your diet should consist of protein, whether you are male or female. Of course, this adds up to more grams for males, but the ratio is the same as it is for women.
     
    In the same vein, carbohydrates should account for about 50-60% of your daily caloric intake. However, men typically require a little more fiber than women, so get your carbs through whole grains that are unprocessed and therefore high in fiber.3 Try to keep sugars less than 10% of your diet as sugar offers very little nutritional value.
     
    Fats should make up about 20-30% of your diet, or less if you are actively trying to lose weight. For men, Omega-3 fatty acids are an important source of fat to add to your diet as it can help support fat loss, improve heart health and reduce inflammation.4 Omega-3 acids are best found in fish, vegetables such as Brussel sprouts, spinach and kale. In addition, it is recommended to stay away from trans fats and minimize saturated fats to less than 10% of calories. There is such a thing as good and bad fats - make sure you’re eating enough of the good fats (avocados, nuts, fatty fish, etc.) and avoiding the bad ones.
     
     
    Healthful Eating For Men
    The Academy of Nutrition and Dietetics offer a few guidelines for men and healthful eating:
    Try eating at least 2 cups of fruit and 2 1/2 cups of vegetables each day. This should come as no shock, but men should up the ante with their whole grain intake. At least half of your grain intake—if not more—should come from whole grains. Low-carb diets are very popular right now, but it's important to make sure you get enough healthy carbs so that you have the energy to exercise. Believe us, you can't survive on meat alone! Although a juicy steak might be tempting, it is not the most healthful protein on the market. To get a delicious source of protein that won't counteract with your weight loss goals, try eating two to three servings of fish per week. Eating less red meat, in general, is a good idea, as this can also help keep your blood pressure down. Fiber is important for both sexes—but men need even more of this healthy nutrient than women. The Academy of Nutrition and Dietetics recommends at least 38 grams of it per day.  
    Due to testosterone, men are more likely to gain weight around the middle—which is a warning sign for certain types of diseases. To prevent heart disease or diabetes, keeping your waistline below 40 inches is a good start.
     
    Importance of A Well-Balanced Diet
    As we mentioned earlier, the main thing to keep in mind is that a balanced diet will always be the healthiest. Men (and women) were designed to enjoy nutrients from a variety of sources, and unfortunately, too much of a good thing can turn into a bad thing when it comes to your diet.
     
    One common pitfall for men when trying to eat healthy is to amp up their protein consumption. While good in moderation, too much protein can have adverse impacts and can even make result in weight gain if you are not handling it correctly.5 We recommend varying your diet to avoid unnecessary weight gain. One easy tip is to ensure that your plate has as many colors on it as possible—a red apple paired with a chicken breast, and green vegetables, for instance. This will ensure you are not getting too much of anything.
     
    For breakfast, we love recipes that you can make on your own, such as omelets or scrambles with your favorite veggies inside. During work, stick to a salad or sandwich for a light lunch, and load up a little more for dinner with a lean protein and at least two servings of fruits and veggies. Additionally, you can enjoy your favorite snacks with healthy fats to keep you full until the next meal!
     
    Tips For Men’s Weight Loss & Staying Healthy
    If you find yourself falling a little more into the “dad bod” category than you’d like, there are some simple tips you can keep in mind to help you lose weight or maintain your current weight if you've reached your goal. Along with eating a balanced diet, an important tip is to make gradual changes and think of them as a lifestyle change rather than a fad diet or quick fix. Healthy weight loss and eating habits should continue for years—not bounce back and forth with your cravings. Tips for a healthy weight loss program for men:
    Set clear goals. This will help you understand what your plan is for—to cut weight, to increase stamina, to reach a certain milestone, etc. Keep your goals in mind when you’re tempted by something unhealthy. Drink more water! Drinking more water can lead to a plethora of health benefits—weight loss, higher energy, improved immune system, just to name a few. If you find yourself not drinking enough water, try these 10 tips to drink more water.  Portion control. There are many ways to do this, but one of the easiest is just to eat off slightly smaller plates. It sounds a little elementary, but it has been proven to work repeatedly. Meal Prep. Following a program like Jenny Craig is a great way to save you time, money and worry throughout the week. You will be able to have complete control over your food choices all at once, as well as portioning them out correctly and taking care of unhealthy snack cravings in advance. Do not skip breakfast. This is especially important for men on a higher calorie diet. Breakfast always helps you feel full and not snack between meals. Grab some protein-rich eggs, your lean meat of choice, and tons of delicious veggies. Or go the hearty route and enjoy some healthy whole grains in oatmeal or granola.  
    Overall, a healthy diet for a man is only moderately different than a healthy diet for a woman. Simply keep the ratios about the same and adjust to your areas of growth. At Jenny Craig, we put together a delicious, healthy planned menu tailored to accommodate an average intake of calories per day for men. We offer over 100 foods that will never have you feeling like you’re missing out. Contact Jenny Craig for your free appointment today to get the results you want and learn more about our weight loss program!
     
     
    Sources
    1http://www.webmd.com/diet/tc/mypyramid-guidelines-for-healthy-eating-topic-overview
    2https://www.health.harvard.edu/newsletter_article/good-nutrition-should-guidelines-differ-for-men-and-women
    3http://www.webmd.com/diet/guide/fiber-how-much-do-you-need 4http://www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
    5https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207
     
     

  • Jenny Craig

    What people notice when you lose weight

    By Jenny Craig, in Inspiration,


    You were the first to see the number on the scale dropping, the way your jeans began gaping around the waistline, and now your new healthy lifestyle is starting to pay off, because you feel an uptick in your energy and others are catching on to your newfound confidence.  The compliments of “you look great!” are flying, but there is more behind those acclaims than just looks. Here are three things people really notice when you lose weight.  
     
    Pep in Your Step
    You’ll notice your energy level is at an all-time high and you’re ready to take on the world. You have no trouble bouncing out of bed and getting stuff done, thanks to your recent weight loss. Regular physical activity (even a daily walk) increases your energy level, but eating a balanced diet, including protein, whole grains and lots of fresh produce, also puts an extra pep in your step.
     
    And other people will take note of it, too. Whether it’s your boss at work noticing an upsurge in productivity, or your kids, who are certainly loving the extra play time with you at the park. Your increase in stamina and strength is hard to deny by everyone else, so go ahead and plan an outing to the mountains with your friends or a fun date night roller-skating with your spouse. Your new energy and sense of adventure is contagious!
     
    You're Glowing

     
    You’re wearing a smile that cannot be wiped off these days, you’ve got the confidence to take on the world, and you’re feeling good. Those extra endorphins from getting active and eating healthy foods, such as fish, low-fat dairy, and leafy green veggies, boost your mood, and it’s apparent to those around you. Bask in the compliments and be sure to compliment yourself; after all, you’ve worked hard to get healthy and it’s showing! 
     
    Seeing is Believing
    Overall, it doesn’t really matter what others notice or think about your weight loss. What matters most is your personal development and happiness.
     
    An added perk to reaching your weight loss goals is that as you start to see and feel the results of your weight loss, you start believing in those results and can develop improvements in your body image and health-related quality of life, according to one study. If you’re feeling happier and more confident, reward yourself with tangible gifts that make you feel pampered. Make an appointment with a salon for that haircut you’ve always wanted to try, a shopping trip to the cosmetics counter for a bold new lip color, and take an afternoon to buy yourself a new, on-trend outfit for a date night. So go out and celebrate every little milestone with your weight loss and be proud of the healthier and happier you.
     
     

  • Sarah S – Jenny Craig

    Weight Loss Tips for New Moms

    By Sarah S – Jenny Craig, in Inspiration,

    Becoming a new mom can be one of the most exciting and change-filled times in your life. Oftentimes, these changes may temporarily derail your healthy habits. Even if your new bundle of joy has put your healthy lifestyle on the backburner, don't worry — there are plenty of ways to bounce back.
     
    It’s important to remember that everyone’s bodies and lives are different, so it’s never useful to compare your progress to someone else’s. Instead, you should set realistic goals and create a plan that works specifically for you. To help encourage your progress, it’s best to do activities that you like to do and to make sure you’re not overexerting yourself. You don’t want to become fatigued or injured when you have a little one to take care of.
     
    Another thing to avoid is paying too much attention to the scale. Although you want to feel healthier and find the best way to lose weight after the baby, what’s most important is that you’re healthy, not that you’re shedding a certain number of pounds. After you give birth, your body goes through hormonal changes, and these fluctuations can lead to things like water retention and bloating1. As a result, the number on your scale might be higher, and it can end up discouraging you when in reality, you’re actually on the right track. It’s important to not give and keep going because most important of all, you are building healthy habits.
     
    By using the following food, body and mind tips to get back on track with your healthy eating and activity habits, you can get back to your pre-pregnancy weight:
    Food: Focus on Healthy Eating
    For months now, you've been eating a little extra to support a growing baby — which is a good thing! During your transition from pregnancy to motherhood, you may feel exhausted, stressed, or emotionally drained, and these feelings can be increased if you aren't eating well. Be sure to eat a variety of lean protein, fruits and vegetables, whole-grains and nonfat dairy products throughout the day. Avoid crash diets or restrictive eating plans that may deprive your body of important nutrients. Instead, focus on eating healthy, balanced meals and snacks.
     
    If you are breastfeeding, you still need to be eating extra calories to support your body and to produce breast milk. While you are nursing, the needs for most nutrients increase so it is essential that you eat a healthy diet including a variety of nutrient-rich foods. It is equally important to stay hydrated in order to maintain an adequate milk supply; so drink plenty of water, nonfat milk and occasionally 100% fruit juice.
     
    Chances are, you are going to have your hands full with a new baby, so to make things easy, keep plenty of one-handed healthy snacks around. Items like fresh fruit, sliced and pre-washed veggies, cheese sticks, single-serving size packages of nuts and whole-wheat crackers for eating on the go are great for new moms. Remember to drink lots of water and eat snacks while you nurse to help keep yourself energized throughout the day.
     
    Snacking on healthy foods is a good way to keep your blood sugar steady, keep unhealthy cravings at bay, and prevent binge eating. It can also help prevent you from getting hungry late at night and eating before bed2. Another thing to be mindful of is portion control. You might feel ravenous from all the energy you’re exerting, but be sure to follow nutrition guidelines and pay attention to serving sizes. Opt for filling foods that contain fiber such as fruits, vegetables and whole grains. Fiber not only helps you feel more full for longer, but it also can help you lose weight, lower your blood pressure, and improve your response to insulin3.
     
    No matter how hectic your mornings are, you’ll also want to make sure you eat breakfast. Again, it’s about keeping your energy levels up and avoiding getting so hungry that you won’t reach for unhealthy foods later on. Another way to ensure your energy levels are high is to drink a lot of water (8 ounces a day). Research shows that even just mild dehydration can lead to moodiness, problems focusing, and fatigue4. Plus, staying hydrated can keep you full and keep cravings at bay, as our bodies tend to mistake thirst for hunger.5
    Body: Get Your Muscles Moving...But Slowly!
    Be sure to talk with your medical provider before starting any activity plan. When it comes to postpartum exercise, slow and steady is best. In fact, The American College of Obstetricians and Gynecologists recommends that postpartum women gradually return to their pre-pregnancy activities. Some ideas to get moving include taking your baby on short walks around the neighborhood or at a nearby park, enrolling in a local "mommy-and-me" fitness class or using a workout or yoga DVD/app while your baby is napping. To add resistance to your workouts and help to restore muscle tone, use a light set of hand weights or dumbbells.
     
    It can seem overwhelming and unattainable to stick to a morning run daily or hit a yoga class every evening, but that’s okay — you don’t need to have a strict exercise regimen in order to see results. Instead, you might want to focus on squeezing workouts in throughout the day whenever you can. For example, you can do squats while your baby is in a carrier that’s strapped to you, you can take a walk around the neighborhood with your stroller, or you can do a quick HIIT (High-Intensity Interval Training) exercise at home using an app while your baby is sleeping.
     
    Any little bit of exercise counts, but it’s also good to do a combination of cardio and strength training. While cardio burns those calories, strength training can help improve your mood, increase your bone mass, and even lower your blood pressure6. It might take some trial and error to find out what workout routines work best for you, but once you find something that is not only effective but enjoyable, find a way to do it whenever you have a free second (and we know, it’s not that often). Exercises that can help fight off that “baby fat” include walking, yoga, pilates and more. These workouts can not only help tone you up, but they can help you fight off any postpartum depression, help with aches and pains, and help fight off fatigue7.
     
    The key is to set simple activity goals, and plan activities that you enjoy so you won't get bored or discouraged. Always include time to warm up and cool down before and after any physical activity. If you can't find time for thirty minutes of consistent activity, break up your activity into three 10-minute bouts.
    Mind: Give Yourself a Break, "Super Mom"
    In taking care of your new baby, your partner, kids or other family members, keep in mind that you still need to take care of yourself! For new moms, it can be all too easy to fall into a "self-sacrificer" mindset. If you find yourself continually putting your own needs on the backburner to take care of others, you may be in this mindset.
     
    These behaviors can lead to extra stress and fatigue, which in turn may lead to overeating and decreased energy. You don't want to let the stress of a new baby turn food into a comfort or escape. Remember that your family needs you, but you can't take care of others if you don't take care of yourself first.
     
    If you find that you need extra support, enlist the help of friends and family members. Pay attention to what your body is telling you and learn to recognize when you're feeling stressed or pressured. When you start to feel overwhelmed, get some fresh air and breathe deeply, take time to stretch or go for a quick walk.
     
    Set aside a few minutes each day for yourself and make yourself a priority; whether it is to read a book or magazine, take a nap or enjoy a bubble bath. It can also be very helpful to have a regular “stress-relieving” routine or activity that can calm both your body or your mind. This can be anything from a meditation class, a yoga class, or even just seeing a therapist. It doesn't take much to recharge your batteries and remember - you're definitely worth it.
    Sleep: Get those ZZZ’s
    Gone are the days where you can go to bed and wake up exactly when you feel like it, but this doesn’t mean you can start foregoing sleep altogether. Sleep is important for both your mental health and for postpartum weight loss8. Lack of sleep can make you more prone to stress and anxiety, and it can even alter your hormones so that you end up craving more unhealthy foods and storing more fat9. Although there is no exact number new moms should be sleeping, The National Sleep Foundation recommends that adults get between seven and nine hours of sleep per night10. However, the reality is that most newborns wake up every three hours and need to be fed or changed and that means that means less sleep for mom.
     
    Although it’s difficult to fit in the amount of sleep your body needs, there are a number of ways to maximize your number of hours of rest. First, don’t be afraid to ask for help. Switch off taking care of the baby with your partner, and enlist a friend, babysitter, or grandparent on days when everything feels too hard. Try to nap when your baby is napping and do your best to get your child used to a sleeping routine.
    Get Help or Do It Alone?
    Since everyone is different, the best way to lose weight is to find a program that you will follow.
    If you are a new mom and want to learn more about post baby weight loss tips, Jenny Craig can help personalize a plan to meet your needs. We also offer the support and guidance from a dedicated weight loss consultant to help you stay on track. Once you are six weeks postpartum, even if you are breastfeeding, you are eligible to enroll in the Jenny Craig Program
     
     
    Sources
    1http://www.webmd.com/parenting/baby/features/post-pregnancy-body-changes#3
    2http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267
    3https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
    4http://www.webmd.com/women/news/20120120/even-mild-dehydration-may-cause-emotional-physical-problems#1
    5http://www.webmd.boots.com/diet/ss/slideshow-7-wonders-of-water
    6http://heartinsight.heart.org/Winter-2015/Can-Strength-Training-Help-with-Blood-Pressure/
    7http://www.webmd.com/depression/postpartum-depression/understanding-postpartum-depression-treatment#3
    8http://www.webmd.com/diet/obesity/features/cant-shed-those-pounds#1
    9http://www.medscape.org/viewarticle/502825
    10https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need/page/0/1
     
     
     

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