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The Perfect Portion


  • Jenny Craig

    Trade Body Bashing for Body Bonding

    By Jenny Craig, in Live Life,

    You deserve to feel good about your body. Although it may be hard to believe, you can move past self-criticism to self-acceptance to even appreciating your body and all it can do. Here are six ways to better befriend your body.
     

    1. Make a Body Can-Do List
    If you’ve long-held a negative image, you might have overlooked all the things your body has been able to do. Make a list of all the physical or sensual pleasures you can enjoy regardless of your weight. Do you like how it feels to walk, run, dance or do yoga? Do you feel good when someone hugs you? These things are a result of what your body does/has done for you – allow yourself the time to appreciate it fully.
     
    2. Check Yourself Out – In New Ways

     
    People who have a negative body image often engage in negative self-talk, especially in front of the mirror. Next time you start to “over-check” yourself in the mirror, pause to practice the S.T.O.P. technique to take a pause and practice something more positive.
     
     
    Stop!
     
    I have choices here.
    Think
    What am I thinking, feeling and saying to myself? “I look so fat in these jeans. I should be embarrassed to be seen in public.”
     
    Overview
    How true is this? What do I deserve to feel? “Truth is, 6 months ago, I couldn’t fit into these jeans. I am looking more fit and healthy than I have in ages. I deserve to enjoy how I feel in well-fitting clothes.”
     
    Pick
    Pick a more balanced view. “I’m looking pretty good today, and I’m proud of all the changes I made to get here.”
     
     
    3. Tune-In to Your Physical Experience
    When you walk, lift weights, practice yoga, etc. focus on the flex of your muscles and the energy of your movements. Simple activities like raising a barbell, stretching in the morning or relaxing in bed at night enable you to positively experience your body in motion.
    4. You Can Wear It Well
    The same physical confidence you exhibit while working out can be transferred to the rest of your activities. Make it a practice to stand tall, walk briskly, hold your head high, and you will begin to communicate body-mind confidence.
    5. Enjoy the Pleasure of Touch
    Deep tissue massage can release tension, relax your muscles. It also enables you to practice being kind to your body.
    6. Give Yourself a Makeover

     
    Practice a double act of compassion – donate your larger size clothes to charity and then invest in clothes that flatter your body type, reflect your personal style and express your confidence in maintaining your healthy changes. Updated cosmetics, skin-care products and haircuts can also strengthen body confidence.
     
    Friends for Life
    You and your body can become good friends. The friendship requires love, attention and patience to grow and overcome often years of bad feelings. Know that you can let go of these negative feelings, come to enjoy your body and find it easier to maintain your healthy choices for life!

  • Jenny Craig

    Why Everyone Loves Radishes Right Now

    By Jenny Craig, in Eat Well,

    Food trends are fun to follow, as they’re a way to explore various ways that food can be prepared to bring out its flavor and versatility. We’ve highlighted gadgets like the air fryer and the many ways cauliflower can be used as a nutrient-rich substitute for carbs, and now it’s time to shine the spotlight on a small vegetable that packs a spicy punch: Radishes. Let’s find out why everyone loves radishes right now, and the various ways to enjoy them.
     

     
    Variety
     
    You’ll typically see radishes as small, bright pink bundles in the produce section of grocery store, but did you know that there are multiple varieties with different spice levels? Here’s a list of the variety of radishes you can choose from:
     
    ·         Watermelon Radishes: When cut, you’ll see patterns of pink and white, which makes for a stunning presentation.
    ·         Cherry Belle Radish: This is your standard supermarket radish.
    ·         French Breakfast Radish: The name alone sounds delicious! This variety is mostly oblong in shape with a white tip and roots.
    ·         Easter Egg Radish: These are more petite than Cherry Belles, but have a similar taste and texture. You’ll also see them in a variety of colors, like purple, white and crimson color.
    ·         Black Spanish Radish: The spiciest—and largest—radish of them all! You’ll see them with a black or brown skin.
     
    Consumable from leaf to radish
     

     
    You can even use the leaves and stems to make a quick salad, or sauté the greens into eggs or as a side dish with some ginger, garlic and shallots. 
     
    Raw spice
     
    When we say spicy, we don’t mean that the radishes will heat you up like a pepper. Rather, the radish has a bite that can be peppery or similar to horseradish, with a spicy tingle typically felt in your nose.
     
    Raw preparations of radishes are very easy and fun, as you just have to wash the radish then slice or dice however thinly you’d like. You can use the watermelon radish for a bright, colorful salad, or some Cherry Belles on your Chicken Street Tacos to add some crunch. Black radishes and watermelon radishes are particularly delicious when pickled, which can lend itself to a salad or adding it on top of a sandwich or Turkey Burger.
     
    Cooked
               
    When cooked, radishes lose their heat and become sweet with a slight kick. The French Breakfast radish is particularly delightful when roasted, but you can also roast Cherry Belles. You can add cooked radishes to your Turkey & Wild Rice to elevate a fall favorite, or complement the pecans in your Pecan Glazed Chicken, as radishes can be a touch nutty. You can also use an air fryer to lightly fry a radish to add a crispier component to a salad or other meal!
     
    You always have options to add some spice to your culinary life, and now you have another Fresh & Free Addition to explore! And when you find a radish preparation or recipe you can’t get enough of, be sure to share it with your Jenny Craig Community.
     
    [SOURCES]
    https://www.bonappetit.com/test-kitchen/ingredients/article/lets-hear-it-for-the-radish
    https://www.bonappetit.com/test-kitchen/ingredients/article/radish-guide
     

  • Jenny Craig

    Who’s in Your Support Network?

    By Jenny Craig, in Inspiration,

    “A friend is someone who knows your song in your heart and can sing it to you when you have forgotten the words.” -Author Unknown
     
    Ongoing support is critical to helping weight loss success. Researchers in one study compared people who decided to lose weight with the support of family and friends to those who decide to go it alone. Ninety-five percent of those who joined with support completed the program, while only 76% of those who joined alone followed through*.
     
    Thinking back on your weight loss journey, did you have a friend and/or family member who supported your weight loss efforts, volunteered to be your walking buddy, encouraged you to stick with your program, etc.? How did having their support make a difference in your success? 
     
    During your weight loss, it will be important for you to identify friends and family who will continue to positively reinforce your goals and actions.
     
    To maximize the benefits of these relationships focus on two skills:
    Communication Skills
    When juggling a variety of roles as spouse, partner, parent, friend and/or working professional, it’s easy to fall into a pattern of telling, informing or instructing versus connecting, where both parties are truly heard and understood.
     
    Remember the real intent of communication: to make a connection. That means expressing yourself in a way that you are heard and understood, and actively listening so that your partner is heard and understood also.
     
    To Be Heard + To Hear = To Connect
    It’s not what you say…it’s how you say it!
     
    Often, unintentional meaning creates miscommunication. Determine which words match your current style. Which ones would best express your intention to connect?
     
    “You make me so angry I could scream!”
    versus
    “I am so angry I could scream!”
    “You” statements generate defensiveness.
    They minimize your ownership of your feelings.
    “I” statements generate concern.
    They reinforce you own your feelings.
    “You should get your weight back in control.”
    versus
    “I’m worried that your weight is affecting your health.”
    “Should” statements generate resentment. They put you in an authoritarian position.
    “Feeling” statements generate concern.
    They show you genuinely care.
    “I think you’re rude to tease me about my weight.”
    versus
    “I feel hurt by what you said about my weight.”
    Thoughts are debatable.
    A common response:
    “No, I’m not rude…I was just kidding”
    Feelings aren’t arguable.
    A common response:
    “I’m so sorry. I didn’t mean for you to feel that way.”
     
    Support Skills

     
    What does it mean to be supported through change? It means being accepted, cared about, listened to, understood and believed in – even when you are challenged to believe in yourself. During your weight loss, your Consultant supports you, empathizes with you and helps fuel your motivation to reach your goals. However, it is key to have a supportive environment outside as well.
     
    Expand Your Network
    If you haven’t done so already, it’s time to build a wider network of family, friends and others who can support you in strong, positive, nurturing ways. Start by assessing your current relationships.
     
    Do You Have a Supporter or a Saboteur?
    This is an important question. Sometimes the most logical person - your spouse, partner, friend or family member – isn’t necessarily your best bet. Changes in your looks and lifestyle can upset the previous balance of your relationships. For some, your changes are exciting; for others, they may be a bit threatening. Give everyone time to adjust. In the meantime, ask for support from those who can easily give it.
     
    Here are some questions to help separate potential supporters from saboteurs:
     
    1.
    Does this person understand what I am going through?
    Y
    N
    2.
    Will this person be there for me when I need them?
    Y
    N
    3.
    Is this the right person to talk to if I was struggling?
    Y
    N
    4.
    Does this person know when to be “tough” and when to be “tender”?
    Y
    N
    5.
    Can this person and I openly communicate?
    Y
    N
     
    Good to Know…
     
    In a study comparing weight maintainers to weight re-gainers, researchers found that weight maintainers received more compliments on their healthy eating habits and higher levels of dietary support**. Weight re-gainers, though, received more verbal reminders, encouragements and offers but few compliments or shared participation with their eating and activity behaviors. The takeaway: positive versus instructive support may be more helpful to supporting successful weight maintenance – and if that’s the case for you, it’s important you ask for it!
     

     
    Make Your Own Personal Support Checklist
    Affirms me when I do well.
    Eats healthy meals with me.
    Participates in physical activity with me.
    Compliments me on my physical activity habits.
    Shares healthy self-care activities with me.
    Listens to wins and challenges.
     
    Assert Yourself Graciously
    To be assertive means to express yourself in a way that is neither passive or aggressive, but balanced. It requires you to be clear and direct about your wants and needs while considering the wants and need of others. It takes practice to find the middle ground, but when you do, you are more likely to stay on top of your weight goals and gain the support you need.
     
    Assertiveness Tips:
    1.     Recognize the other person’s point of view.
    2.     Take responsibility for your thoughts, feelings and actions.
    3.     Be direct and specific when stating your wants and needs or refusing a request.
    4.     Invite the other person to support your decision. 
     
    When Others Try to Change Your Mind
    Temptation
    Passive Response
    Aggressive Response
    Assertive Response
    Husband eats ice cream in front of you
    Walk away hurt.
    “You’re just trying to tempt me to fail.”
    “I know how much you love your ice cream.Still, it’s easier if I am not exposed to it.It would mean a lot to me if you ate it when I wasn’t around.”
    Friends at work want to go and eat fast food for lunch.
    Say nothing and eat high-calorie food.
    “The only place we ever go is where I can’t find a healthy choice. I guess I’ll just skip eating out with you.”
    “I love going out to eat every week. My challenge is that I have trouble finding food I like to eat. Why don’t we try a new place this week? That would help me find some new healthy options.”
    Wife wants you to skip your walk for a TV show.
    “Okay…just tonight.”
    “You’re trying to make me feel guilty for walking instead of spending time with you.”
    “I understand how much you want some time together, but I know I’ll be much better company if I go on my walk first.”
    Partner urges you to have seconds at a dinner party.
    “Alright, if you insist.”
    “Just because you want to go crazy with the appetizers doesn’t mean I have to!”
    “It’s delicious, isn’t it? I’ve had enough though, thanks anyway.”
    Forgive and Move On
    Ultimately letting go of those who can’t support your efforts and be focusing on those who can and will serve your weight maintenance efforts best. Hanging on to frustration, anger and resentment drains your emotional energy, can take a toll on your physical health and may set you up for weight regain. Forgiving doesn’t mean forgetting; it just means freeing yourself up from the influence others have over your success so that you can move on to maintain your goals. That means expressing yourself in a way that you are heard and understood, and actively listening so that your partner is heard and understood also.
     
    * J Consult Clin Psychol. 1999;67: 132-138.
    ** J Behav Med. 2016 Jun;39(3):511-8

  • Jenny Craig

    7 Brilliant Areas to Add Spinach

    By Jenny Craig, in Eat Well,

    Leafy greens are great for filling you up without feeling muddled down or heavy. One green that can be found all year long is spinach. Whether it’s served raw or cooked, this dark leaf provides nutrients, like vitamins A, C and K, and iron, fiber and magnesium in just one cup—no wonder Popeye couldn’t get enough!
     

     
    As the weather cools down, we decided to look at ways on how we could incorporate spinach into our meals outside of the typical (yet delicious) salad. Here are 7 ideas we’ve come up with!
     
    1)      Stir into soups and stews. You can either add your spinach toward the end of the soup-making process or cook it down before adding it to the broth. You can also substitute spinach into recipes that call for other leafy greens, like kale.
     
    2)      Spin in your smoothies. Spinach doesn’t have a distinctly strong taste, and as our other suggestions have shown, it’s easy to mix into recipes you love. You can create a great smoothie and get extra nutrients by taking spinach, blending it with water, then adding a ½ cup of banana, mango or pineapple for a touch of sweetness.
     
    3)      Top your pizza. Spinach is not only a great topping for pizza as it pairs with tomatoes, but it can be used raw to dress a pizza as well! Take spinach, raw onion, tomato and a dressing of your choice for a simple way to add more veggies to your pizza.
     
    4)      Toss into pasta. Pasta is a great vessel for many flavors. You can keep your dish simple by tossing the spinach with the noodles once they’re cooked, then add some tomatoes and a touch of oil for seasoning. You can also add spinach straight into your sauce, and let it cook down.
     
    5)      Blend into pesto. One fresh sauce to consider for adding spinach is pesto, which can be used on pasta, as a salad dressing or cooked meat. You can also cut some of the basil out and substitute that amount with spinach as well.
     
    6)      Sautée into eggs. Spinach cooks down very quickly—you can take a few handfuls and it wilts down in minutes. Try it scrambled in your eggs, or make an omelet with mushrooms and diced tomatoes for a veggie-packed breakfast.
    7)      Stir-fry your spinach. While stir-fried sides typically consist of peppers, onions, garlic and snap peas, adding spinach is another way to gain more density and nutrients in your side dishes can help you feel fuller longer.
     
    Spinach has so many possibilities, and all it takes is adding a handful (or more!) to add some additional brilliance to your dishes.
    [RESOURCES]
    http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/eat-your-spinach
    https://saveourbones.com/6-savvy-ways-to-use-spinach/
    http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-spinach
    https://www.kitchenstewardship.com/monday-mission-recipes-to-use-up-your-spinach/
    https://www.100daysofrealfood.com/green-smoothie-recipe/

  • Jenny Craig

    Simple Ways to Re-ignite Your Inspiration

    By Jenny Craig, in Inspiration,

    It’s important to find moments that commit you to the reason why you’re losing weight in the first place, especially when you’re finding yourself unmotivated.
     
    You may have heard the travel saying, “It’s not about the destination, but about the journey.” Weight loss is results-oriented and we all love seeing the results every week to keep us motivated.
     
    However, weight loss is about getting to know yourself—and your body—as you go through a lifestyle change. And when change comes into play, you should keep your sources of inspiration nearby as weight loss isn’t always a straight road.
     
    Inspiration can come up in the most surprising ways, and here are simple ways to re-ignite your motivation to keep you going.
    Big Picture
    Focus on your “why.” As mentioned above, make sure the reason why you’re wanting to lose weight is clear. Write it down somewhere where you can read it every day to motivate you.
     
    Keep a weight loss journal. Write about your experience and feelings, and keep track of sources of inspiration. You can then look back on where you started, and discover how far you’ve come!
     
    Use your social network. You have support all around you, and can choose how to use it to your motivational advantage. Whether it’s talking to friends and family or posting progress photos on social media, you’ll discover a group of cheerleaders to keep you going.
     
    Self-care. Sometimes life can come in with something that may throw your planning out the window. This is where you have to remember that you are human, and life happens. Try and plan for stressors or those moments where you do go off plan, and re-commit to your future decisions and reactions.
    Small Wins
    You have many opportunities to focus on goals outside of your scale. We like to call these “small wins,” and when you think about all the times this has happened to you, it can help put your journey into perspective and show that you’re making progress!
     
    Turning down a fattening food. Did your friend offer you a piece of cake, or are you at a potluck that is full of fries, nachos and cookies? You have all the tools to turn it down politely—and give yourself a high five for doing so.
     
    Going on a longer walk. Getting your body moving is a great way to clear your head and feel powerful, and one activity that is great for both is walking. Not only is it free, walking can be done at a leisurely pace or quickly during a break at work. You can increase your distance gradually, or even go for different elevations—either way, it’s a way to track your journey and feel great as you are literally going the distance.
     
    Trying out a new veggie. Adventure is out there, and available to you via your local grocery store. Trying out a new veggie, like artichokes or cauliflower, allow you to experiment in your kitchen and discover how enjoyable it is to try something new.
     
    Looser pants. One of the easiest ways to track progress outside of weight is the sensation of recognizing that your clothes are no longer fitting you. Plus, it offers a chance to reward yourself with new items that can transition with you while you’re losing weight.
     
    When you re-ignite your inspiration, you can find ways to seize opportunities and moments that have been in front of you all along. We’re inspired by your weight loss journey and are always happy to share other moments of inspiration with you as we cheer you on.
     
    [Sources]
     
    http://www.healthline.com/nutrition/weight-loss-motivation-tips - section18

  • Jenny Craig
    The aging process varies from person to person and depends on various factors, such as genetics and lifestyle choices. One thing that is consistent, however, is that lean tissue (your muscles and organs) begins to shrink through a process called atrophy, where cells shrink in size. In turn, fat goes up steadily, especially around the center of the body, and combined with a slowing metabolism, you’ll most likely experience weight gain.
     

     
    One way to combat the aging process is through keeping a healthy lifestyle—especially when it comes to your diet. Losing weight after 40 years old doesn’t have to be hard. If you’re not following the Jenny Craig program, here are a few diet changes you should make when you’re 40 to help deter weight gain:
     
    Eat regular meals—and snack, too. If you’ve been one to typically skip meals, now is the time to commit to eating three meals with snacks in between. Skipping meals makes you more susceptible to eating higher calorie foods, especially when you’re on the go and fast food options are everywhere. So, make sure to eat and have healthy snacks on hand to keep your blood sugar even to avoid an energy crash later. Eat healthy fiber. Foods that are high in fiber help keep you fuller longer, and can help with weight loss and maintenance. Vegetables, fruits and whole grains are high in fiber, and vegetables and fruits are also high in water content. Some delicious vegetables to start with are carrots, broccoli, leafy greens (spinach, kale) peppers and onions.  
     
    Eat lean protein. Protein can help with muscle health. Your protein choices also contribute to your overall health, such as the omega-3s from fish, which helps with heart health. Choose lean proteins like chicken, fish, legumes and Greek yogurt, but also keep an eye out for how they are prepared, as each preparation adds calories, too. When it comes to preparations, look out for words like “grilled” and “baked” and limit choosing the “fried” option. Drink plenty of water, and monitor other drinks. Water flushes your system and helps nutrients circulate around your body to help with normal bodily functions. Keep an eye out for how many alcoholic beverages you may be consuming, too, as those can be calorie-laden choices. If you are going to drink, consider using seltzer water as your mixer, and have a glass of water next to you to ensure you’re hydrated. Know your portion sizes. While choosing leaner, lower calorie foods is great, it may all get thrown off by overindulging. For example, you may have a square of dark chocolate, but if you know that once you have one square you typically eat a whole bar, then that’s something to be mindful over. If you find that you’re still hungry even after eating your portioned-out meal, consider drinking water since hunger can sometimes be mistaken for thirst, or bulking up on more vegetables since they are low in calories.  
    Health Risks to Be Aware of As You Get Older
    Knowing the health risks that are common in women in their 40s and older is important in maintaining a healthy lifestyle. Here are two of the most common health concerns:
     
    High Blood Pressure - A woman’s risk of developing high blood pressure, or HBP, increases once menopause is reached, if she is overweight or if there is a family history of it. It’s often hard to catch because it carries no signs or symptoms. High blood pressure makes the heart work harder than normal and if left untreated, it can lead to several other health problems, including heart disease and stroke. High blood pressure is preventable by maintaining a healthy lifestyle, which includes a healthy diet and regular physical activity. Heart Disease - Heart disease is the most common cause of death for women in the United States. Symptoms of heart disease include pain, pressure, or discomfort in the chest. Other symptoms may be completely unrelated to chest pain, such as nausea, pain in arms, or unusual fatigue. Heart disease risk factors include pregnancy complications, diabetes, and inactivity, among many others. In order to reduce these risks be sure to get the recommended amount of exercise, maintain a healthy weight and eat a healthy diet.  
    If you are approaching the 40th mark, these diet changes are all wonderful places to start, but remember that your overall lifestyle plays a role in how aging affects you. Stress and lack of movement may allow signs of aging to become more prevalent, so find ways to deal with stress and move more throughout the day. Whether you’re making these changes earlier or later than 40, the important thing is that you’re starting now to help your body stay strong, healthy and active to experience all life has to offer.   
     
    [SOURCES]
    https://medlineplus.gov/ency/article/003998.htm
    https://medlineplus.gov/ency/article/004012.htm
    http://www.health.com/health/gallery/0,,20404740,00.html#find-a-diet-that-fits-0
    https://www.prevention.com/weight-loss/lose-weight-over-40
    http://observer.com/2017/06/diet-changes-to-make-when-you-turn-40/
    https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-20046167
    https://www.goredforwomen.org/know-your-risk/factors-that-increase-your-risk-for-heart-disease/high-blood-pressure-heart-disease/ 


  • Sarah S – Jenny Craig

    Why Am I Gaining Weight on a Diet?

    By Sarah S – Jenny Craig, in Inspiration,

    So, you’re cruising right along in your weight loss journey, and the pounds are coming off every week. You feel great! You’ve got this! And then, seemingly out of the blue, you stop losing. Or even worse: you gain a pound. Yikes! What happened? It’s not like you’re doing anything differently... or are you? Here’s a rundown of nine potential reasons you could be gaining weight on a diet rather than losing, and what you can do to reverse the trend.
    #1. You’re Eating Too Much (Quality vs. Quantity)
    If you have made the transition to halfway, you may be eating out more frequently or cooking more for yourself. That’s great—this gives you practice with your healthy food prep skills, as well as more freedom and variety in your food choices! But it may also be exposing you to risk of “portion distortion,” so make sure you’re using visual cues to determine how much you should be eating. Also, ask questions on how the foods you order out are being prepared to avoid hidden fat calories.
     
    The problem with "portion distortion" is that we may order or prepare one meal and think "Great, here’s one portion." The issue is that it’s often too large, and it may constitute two or even three portions. We just can’t recognize it because portion sizes have become so inflated over recent years. In fact, the average size of many of foods found in U.S. grocery stores, fast-food chains, and sit-down restaurants has grown by as much as 138% since the 1970s1.
     
    Because of this, it’s important you familiarize yourself with proper portion sizes and pay attention to how much of each food you’re eating. One way to do this is by using a portion or divided plate. A Portion Plate uses the MyPlate healthy diet guidelines to divide your plate by food group and give you visual cues so you know exactly how much of each food to put on it. Or use this portion infographic to help visually know how much of certain foods you should be eating. Not watching your portion sizes could be one of the reasons you are eating healthy but still gaining weight.
     
    Another way to control portions is through mindful eating, especially making sure to notice your hunger cues and stop when you’re almost satisfied, not completely full. Start with smaller portions, and eat slowly, savoring each bite. This will allow time for your body’s hunger hormones to communicate to your brain that you’re no longer hungry.2
    #2. Not Eating Enough
    You may be thinking wait—not eating enough can make me GAIN weight? YES, in a couple of different ways. First, skipping meals or snacks can cause you to get hungry enough to stray from your planned, healthy meals and snacks, or eating foods that don’t support weight loss. Second, not eating enough calories can encourage your body to go into "starvation mode," conserving energy and slowing the metabolism.
     
    When you make significant cuts to your calorie intake, your body tries to conserve energy by reducing the number of calories you burn. This is called "starvation mode,"3 Although the name might indicate that your body is actually "starving," this isn’t exactly true. It’s just your body’s natural mechanism to help you maintain your energy balance. However, it can be quite frustrating to get stuck at this plateau. (Note, some weight loss plans use intermittent fasting in which there is a longer gap between dinner and breakfast to encourage the body to burn fat, while still eat the necessary number of calories per day.)
    To help combat this and get your weight loss back on track, you can make sure your body is always properly nourished by snacking daily. Eating snacks cannot only help manage your hunger, but it can help prevent binging4. This doesn’t mean you should grab the potato chips and cookies. You should be very aware of what types of snacks you’re eating. You’ll want to eat low-calorie nutrient rich options that not only give you energy, but feed your body and support your weight loss goals.
     
    Not all snacks are created equal, and being cognizant of this fact is important when choosing the best option to eat. First, you want a snack that’s low in calories. It is supposed to be a snack, not a full meal. You’ll also want to choose a snack that’s high in water and fiber, like fruits and vegetables, which can help fill you up5. In addition, it is important to make sure your snack has adequate protein. Nuts are another great choice when eaten in moderation; they are high in fiber, protein and healthy fat. Other healthy options include low-fat Greek yogurt, cheese, edamame, and avocado.
    #3. Water Retention & Weight
    Your body is mostly water and can hold onto excess water at times. If you’ve consumed too much salt — whether it’s from using the table salt at dinner or from eating processed foods — your body will retain water to help maintain a chemical balance. Water retention can also occur because of standing or sitting too long, hormonal changes in your body around your period, and even certain medication6 can have an effect.
     
    The struggle is real, ladies. During and before your menstrual cycle, your body can retain enough water to show up on the scale. Sodium can aggravate the issue, so keep a close eye on your salt intake and boost your water intake to help flush the salt you do eat through your system.
     
    Water retention can be annoying, but there are ways to minimize excess water weight. The first, and most obvious way, is to cut down on your sodium intake7. This includes not only using less salt at the table, but cutting down on processed foods like lunch meats. Check the labels when buying a product, and you might be surprised to find how much sodium is in everyday foods. High sodium foods include meats like cold cuts, bacon, sausages, hot dogs, etc., canned foods like soups, and salted nuts8.
    So, what should you eat instead? Good alternatives include fresh and frozen meat, using dried beans that you have soaked in water instead of canned, unsalted nuts or low-sodium nut butter. Eating more whole foods in their natural state or those you prepare yourself is a great way to avoid too much salt.
     
    In addition to cutting down on sodium, you can also increase your intake of foods rich in magnesium, vitamin B6, and potassium.9 These vitamins and minerals help with various body functions and have been shown in studies to help reduce fluid retention. Some foods rich in these nutrients include leafy greens, whole grains, avocados, and tomatoes. In addition to adjusting what you eat, you’ll also want to make sure you’re staying active enough and drinking plenty of water.
    #4. Building Muscle 
    If you didn’t have a regular workout regimen prior to kicking off your weight loss journey, over time, there’s a chance you could be losing some body fat and gaining some muscle, if you have committed to a consistent workout regime. This is a good thing! Gaining muscle mass will ultimately help your body continue to burn fat more efficiently. Since muscle has a higher density than fat, (it weighs more – though it occupies the same amount of space).
     
    One sign that this could be true for you: your weight holds steady or goes up a pound, but your clothes keep getting looser! While developing, more muscle will obviously affect how quickly you reach your goal, you’re still moving in a healthier direction. It’s so important to measure inches lost in addition to pounds lost to get the whole picture!
     
    Building muscles can help you burn more calories even when your workout is done.10 In fact, research from The Journal of Strength and Conditioning Research found that women who completed an hour-long strength training workout burned an average of 100 more calories in the 24 hours afterward than those who didn’t use weights.11
     
    It can be scary looking at the scale and seeing the numbers go up and stay the same, but gaining muscle does more than just change the composition of your biceps. Muscle-building exercises can help improve your blood sugar control, improve your sleep, improve your balance, and even help prevent osteoporosis.12
     
    Picking the right type of exercise for you can help you get lean while also getting stronger. Some good choices include running, swimming, lifting weights, rowing, Pilates, and more.
    #5. Unhealthy Drinks
    When people decide to make a lifestyle change, they often think about how to eat healthier and exercise more, but they tend to forget about what they are drinking. However, it is important to pay attention to what beverages you are consuming because plenty of drinks can be unhealthy and loaded with calories that can derail your weight loss goals.
     
    For starters, most of us know that drinks like soda are laden with sugar and can cause weight gain. But energy drinks and juices can also be culprits. These drinks should be limited or consumed in moderation, not with every meal. Alcohol is another drink many people forget is filled with calories. You might think you’re taking it easy at happy hour only have two glasses of wine, but that adds up to 350 calories. That’s the same as if you snacked on 4 chocolate biscuits.
     
    Instead of relying on sweetened drinks or beverages, stick to water or soda water. Not only is it calorie-free, but it can help fill you up13 and keep you energized. It is recommended to drink eight 8 -ounces of water a day. Add a splash of lemon or lime juice to give your water a new flavor.
    #6. Not Enough Sleep
    It might seem like your sleep habits have nothing to do with your weight, but the two are connected. Feeling tired isn’t the only side effect of sleeplessness. When you don’t sleep well, your body can crave junk food rather than the healthy meal you had planned. Research shows that sleeping less than five hours a night increases the likelihood of weight gain14.
     
    To avoid messing with your body’s hormones and craving foods that aren’t going to serve your health needs, you’ll want to make sure you get enough sleep. Adults between 26-64 years should be getting 7-9 hours of sleep each night15.
    #7. Stress
    Chronic stress can also hinder your weight-loss goals. For starters, people often turn to unhealthy, comforting foods when they’re stressed. Not only that, but cortisol, the hormone released when you’re stressed out, can cause your body to hold on to more fat, especially16 belly fat.
     
    Combat this by having some go-to stress-relieving hobbies like exercising, doing yoga, art, or reading. Turn to these activities instead of heading to the pantry.
    #8. Age
    Your age is another factor when it comes to weight gain. Unfortunately, as you age, your metabolism slows down and you burn fewer calories17. Additionally, women going through menopause often experience weight gain.
     
    Just because you’re getting older, it doesn’t mean you’re stuck at an unhealthy weight forever. Healthy eating and exercise can help fight against unwanted weight gain. It means you just need to learn how to adjust your diet. Learn more about diet changes to make at age 40 and beyond.
    #9. Not Enough Exercise
    You can eat all the salads you want, but if you’re not getting up and moving, you probably won’t see the weight loss you desire. It’s recommended that you get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week at the very least.18
     
    Exercising does more than help you burn calories: It can also benefit your mental health and motivate you to make healthier choices in other areas of your life19. If you’re just getting started with exercise, you don’t have to jump right into a CrossFit class. Start with simple walking routines and easy stretches. Or if you love dancing, take a class at your local dance studio. It’s a great way to get moving, have fun, and do something you love. Plus, it can be a fun and healthy activity to do with friends instead of happy hour.
     
    There are a lot of factors when it comes to weight loss and weight gain, but the healthier your lifestyle habits are, the better results you’ll see.
     
     
    Sources
    1http://www.businessinsider.com/how-much-have-food-portions-increased-2016-4
    2http://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1
    3http://www.webmd.com/diet/features/diet-myth-truth-fasting-effective-weight-loss#1
    4http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267
    5http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267
    6http://www.webmd.com/diet/why-am-i-retaining-water#1
    7http://www.webmd.com/diet/why-am-i-retaining-water#2
    8https://www.ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/
    9http://www.medicalnewstoday.com/articles/318396.php
    10http://www.webmd.com/fitness-exercise/features/build-muscle-better-health#1
    11http://www.huffingtonpost.co.uk/2014/03/07/strength-training-women-benefits_n_4918772.html
    12http://www.webmd.com/fitness-exercise/features/build-muscle-better-health#1
    13http://www.webmd.com/diet/obesity/news/20150828/water-weight-meals-obesity
    14http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198
    15https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times/page/0/1
    16http://www.webmd.com/diet/features/stress-weight-gain#1
    17http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
    18http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
    19https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
     
     

  • Jenny Craig
    ALS is a cause that is near and dear to the Jenny Craig Family. We are partnering with Augie’s Quest to ‘CURE ALS this October 2017’ by funding ALS research to bring us closer to effective treatments and eventually a cure. YOU can make a difference. We're sharing two employees' experiences in caring for a loved one with ALS. To donate to ALS, please visit here.
     
    By: Heidi R., Jenny Craig Director of North America Sales Center
     

     
    My mom was diagnosed with ALS on March 15th, 2016.
     
    I knew so little about this disease, only that it was a death sentence. The best advice I received early on was “become an expert on this and stay one step ahead of it." And so I did. I learned that most of the medical community knows very little about this disease because only about 6,500 people a year are diagnosed.
     
    I found that society knew nothing of this disease except for a celebrity-endorsed ice bucket challenge. So many people all over social media dumped freezing cold water on themselves and donated money, but still didn't really know what it was.
     
    ALS destroys the body's muscles and leaves the brain perfectly intact, fully functional. As her body slowly died, my mom told me she felt her nerves ‘popping’, her muscles ‘burning’ and it was very painful. Her neurologist told her that unfortunately, this was ALS running its course. This pain continued and worsened every day.
     
    Within 3 months of diagnosis, she lost her voice and we only talked through texting after that. By month 6, she lost her ability to swallow any food and had a feeding tube surgically implanted into her stomach. Her hands became so weak that every day, I would grind up her medications and food and then feed her through a tube. I did this before work, when I ran home for lunch and every night for dinner. I helped her go to the bathroom, take a shower, everything. She was so embarrassed. According to the state, she wasn’t ‘bad enough yet’ so she didn’t qualify for any type of home care. (How bad did it have to get?!?!) I did this every day, every weekend, I rarely left my house. Meanwhile, I still had a family of my own to care for and provide for financially and emotionally. I came to work every day, no one really knowing I was running on fumes. Doing all of this was the most difficult thing I had ever done.
     
    My mom never let ALS get her down, I never talked to her like she was dying. Together, we fought through red tape and ignorance to get her the support she needed.
     
    In April 2017 her diaphragm started to fail and on April 9th, my mother lost her battle with ALS. She passed at home with me by her side, from beginning to end. I was her voice, her strength, her daughter.
     
    She survived 13 months from diagnosis.
     
    In all, I have learned that ALS isn’t an untreatable or even an incurable disease, it’s just an unknown one and therefore, an underfunded one. I will forever be a warrior fighting the front lines for a cure on behalf of my sweet mother, Linda and the 1,000’s of others fighting this fight.
     
    The money we raise as a company, will fund research for ALS that will eventually lead to a treatment and possibly save someone’s mom, dad, husband, wife or child and I am all in for that.
     
    To donate to ALS, please visit here.
     
     
     
    By Alan Blake, Jenny Craig JDE Consultant: 
     

     
    In October 2012, we were sitting in the exam room at our neurologist's office as he finished the EMG (Electromyogram) test that measures how well the nerves conduct electrical signals. He was kind, but very straightforward, there was little doubt that my wife Patty had ALS. The words were chilling. He left us alone for awhile. We had been on this journey for about 18 months already as Patty had gone through test after test to try and figure out why she was tripping and falling and why her legs were getting weaker. Other diagnoses had been made and other therapies had been tried, but to no avail. In that exam room, we hugged and we cried and I think I said that somehow we will get through this together. What we did not say, but it was in both of our minds, was that we knew this was a death sentence. 
     
    Our road ahead was difficult both from her aspect as the person with ALS and from my role as caregiver. Patty passed away in May of 2016 but in those four years, we both changed as individuals.  After 38 years of marriage, we became closer than ever and we depended on each other more than ever.  A very important part of Patty's coping ability was her gift of writing.  She started writing a blog in early 2012 before diagnosis and continued up until about two weeks before she died. In August of 2014, the Ice Bucket Challenge took place and Patty wrote about her feelings in this blog entry: http://alsn.mda.org/blogs/buckets-hope
     
    She finished the entry with this uplifting passage, “Today I feel drenched in buckets of hope. Hope that ALS will someday be just a chapter in history.” 
     
     

  • Jenny Craig

    Tools for Every Starter Kitchen

    By Jenny Craig, in Live Life,

    New to cooking? Cooking your own food allows you to control how it’s prepared and how much seasoning is used. Plus, it’s a lot of fun to create your own flavor combinations! Whether you’re just starting to cook more often, have just moved to a new place or are curious as to what you may be missing, here are our essential tools for every starter kitchen.
     
    Appliances
     
    Here are a few extra appliances you may consider to help you with meal prep and cooking:
     
    ·         Toaster oven. We’re not talking about your traditional bread-only toaster oven; rather, we’re into the smaller counter version of your oven. You can use it for broiling, toasting or heating up smaller items without using as much energy as your oven would.
     
    ·         Slow cooker. If you want to make meals in bulk and not worry about having to make dinner when you get home from work, this is the appliance for you. Slow cookers allow you to “set it and forget it” since most come with timers. They’re capable of making stews, soups, sauces and chili, as well as slow-cooked meat such as chicken, pork or even vegetables in bulk.
     
    ·         Blender.  Ideal for smoothies or even soups, investing in a high-quality blender is a great way to get creative in the kitchen.  Plus you can use it to puree vegetables and even herbs.
     
    Tools
     
    Here’s what you can fill your cabinets and drawers with (outside of forks, spoons and knives):
     
    ·         Chef’s knives. You’ll want to have at least a few sharp knives for slicing and dicing. Look for one with a smooth edge and long blade. You can also add a serrated (bread) knife to help with slicing tomatoes or skinning squashes with tough exteriors.
     
    ·         Cutting board.  A cutting board provides a steady, clean surface to prep your food or cut it up for servings later. Look for one with rubberized grips if you want to enforce the steadiness or have a slippery counter. Also, make sure to always use one side for meat and one side for vegetables to avoid cross-contamination.
     
    ·         Pans/skillets. Cooking pans range in size, material and quality. Ideally, you’ll have a few different sizes of nonstick pans to sauté vegetables and make eggs/omelets. If you’re looking to bake in your skillet, or have a recipe that requires the skillet to go into the oven, invest in a cast-iron skillet as well.
     
    ·         Spatulas/spoons. Food needs to be tossed, flipped, stirred and mixed, so spatulas and spoons are a must for all of your cooking.
     
    ·         Colander. Colanders allow you to wash fruits and vegetables, rinse canned items and drain pasta.
     
    ·         Measuring cups and spoons. Having measuring cups and spoons allows you to portion how much of each seasoning is used, especially in regards to salt and oils. Plus these are required for baking.
     
    ·         Baking sheets.  You will want to have a few different sizes for all your roasting and baking needs.
     
    There are plenty of other tools out there that will enhance your kitchen abilities, but these tools are the perfect place to start your culinary adventures. Keep an eye out for more articles about recipes we love and what kitchen gadget (spiralizer, anyone?)  or culinary trend has us running to our kitchen to prepare and enhance in true Jenny Craig fashion.
     
     
    [RESOURCES]
    http://www.seriouseats.com/2017/06/basic-starter-kitchen-equipment.html

  • Jenny Craig

    Mason Jar Salads You'll Love

    By Jenny Craig, in Eat Well,

    It’s no secret that if you have prepped, healthy options in your refrigerator, you’re more likely to eat healthier. Mason jar salads are the perfect grab-and-go lunchtime answer to boost your nutrition. Because the greens can stay crisp and crunchy for up to several days, try creating a few jarred salads ahead of time on a Sunday evening.
     
    The bright, layered ingredients look gorgeous through a glass jar. But did you know: those pretty layers can actually help your salad stay crisp and tasty even after it’s been dressed?
     
    How to Pack Your Mason Jar Salad
    Start with a clean, mason jar and get layering! When you pack your Mason jar salad, put the dressing in first, so it stays at the bottom and won’t leave your ingredients limp and soggy. After that, pack the heaviest, least-porous ingredients (like carrots, broccoli, cauliflower, or proteins). Smaller items, like diced non-starchy vegetables, can go on top of these and should be packed close together if possible. Make your greens the top veggie—and put any dry ingredients, like seeds (1 Tbsp = 1 healthy fat) or raisins (2 Tbsp = 1 fruit), on the very top. Packed as described, your salads can stay fresh for nearly a week in the fridge.
     
    Delicious Mason Jar Salad Ideas
    Here are some of our favorite transportable and crave-worthy mason jar salad ideas you’ll love.
     
    Spring Fling - If you have spring fever, create a salad loaded with seasonal ingredients: Jenny Craig’s Balsamic Vinaigrette, sliced strawberries, asparagus, snap peas, spinach and kale.
     
    Go Greek - For a salad bursting with flavor, toss together Jenny Craig’s Balsamic Vinaigrette, chopped tomatoes, cucumbers and artichokes, sliced carrots, 1 tablespoon low-fat feta cheese, a pinch of fresh or dried oregano, and finally a combination of spinach and romaine lettuce.
     
    Harvest Salad - Put your spiralizer to good use for this salad-in-a-jar. Layer Jenny Craig’s Creamy Herb Dressing, garden-fresh tomatoes, spiralized zucchini and yellow squash. Top with just a pinch of Parmesan cheese. 
     
    South-of-the-Border Salad - Shake up a fiesta in a jar! Pico de gallo salsa made with fresh tomatoes, onions and jalapenos are a delicious and spicy addition to a salad filled with diced bell pepper, shaved radishes and romaine.
     
    A Taste of Asia - Craving your favorite takeout? Make an Asian-inspired salad with 1 tablespoon low-sodium soy sauce, diced jicama, carrots, celery and red bell peppers. Pack the top of the jar with cilantro and shredded cabbage.
     
    Salad Bar - Keep it simple and classic by including Jenny Craig’s Creamy Herb Dressing, tomatoes, cucumbers, carrots, broccoli and your favorite green in a jar.
     
    Mama Mia - Combine Jenny Craig’s Balsamic Vinaigrette, tomatoes, mushrooms, chopped onions to taste, one finely diced spicy pepperoncini, 1 tablespoon parmesan, julienned basil, and romaine lettuce for a salad approved by mama herself.
     
    Apple-Endive Chopped Salad - Starting with Jenny Craig’s Balsamic Dressing, layer your favorite diced veggies—we like cucumber and tomato best here—with a quarter of a diced Granny Smith apple to add some tart sweetness. Next, layer a handful of chopped spinach and a head of chopped endive. This one’s great with a tablespoon of Parmesan (counts as 1 Limited Free food) or a pinch of walnuts, too (four walnut halves count as one healthy fat).
     
    Quinoa, Chickpea & Kale Salad - This salad is great with any low-fat or fat-free vinaigrette. Start with a half-cup each of diced cucumber, diced red peppers and a handful of diced grape tomatoes. Next, layer a quarter cup of chickpeas (which counts as ½ protein and ½ starch), followed by 1/3 cup of cooked, chilled quinoa (1 starch). Top one cup of chopped kale with a handful of thinly sliced shallots and a pinch each of fresh oregano and pepper, and you’re ready to go!
     
    Grilled Asparagus and Grape Salad - For this wonderful make-ahead salad, start by grilling a half-bunch of asparagus until tender; add a squeeze of lemon juice, and allow to cool before chopping into one-inch segments. Dress the bottom of your jar with Jenny Craig’s Balsamic Dressing. Butter lettuce works very well with this recipe; add a quarter cup each of diced celery, seedless black grapes and cherry tomatoes before layering your asparagus and greens.
     
     
     
     

  • Jenny Craig

    How Does Jenny Craig food Stack Up - Infographic

    By Jenny Craig, in Eat Well,

    How much more Jenny Craig food can you eat compared to the typical food available in grocery stores or fast food restaurants? Turns out, a lot more! We've calculated the approximate calorie to portion ratio of outside foods and as you can tell, we're all about providing you with delicious, perfectly portioned meals so you'll never feel like you're missing out. We're committed to helping you get closer to your weight loss goal. In the infographic below, which dish are you most surprised about? 


     
     

  • Jenny Craig
    Jenny Craig offers over 100 delicious items for your Menu Plan, but have you ever wondered what some of our favorites are? We asked 6 Jenny Craig employees, including President and CEO of Jenny Craig, Monty Sharma, what foods they love and why.
     
    Monty Sharma President and CEO of Jenny Craig
    “One of my favorites is the Philly Cheesesteak. The steak, sourdough bread, delicious cheese, topped with peppers and onions creates an awesome taste, keeps me full and always has me coming back for more."
     


    Read More About Our Most Popular Jenny Craig Entrees You'll Adore

    Doug Battista, President, North America Field Operations
    “I have an Anytime Bar every day for a mid-morning snack. I switch between the Cookie Dough and Peanut Butter Crunch Bars. The bars are delicious, satisfying and provide me with good nutrition.”
     

     
    Norma Chaves, Weight Loss Consultant
    “Who can resist the Triple Chocolate Cheesecake? Rich, creamy, it’s a pure slice of heaven. I’ve served it to guests without them ever being the wiser. It just goes to show you never have to sacrifice taste and still be healthy, too!”
     

     
    Darcie Andersen, Senior Nutritionist
    “The Turkey Burger is tasty—really tasty. My favorite way to eat this plump, juicy burger is to add golden and caramelized roasted mushrooms and onions. Then, I pile on several leaves of fresh spinach and Dijon mustard to taste—so good! Also, this savory sandwich is extremely convenient—it turns out this is very important to me as I am a busy and ‘get as much as I can out of my day’ type of woman. Lastly, but not the least important, Jenny Craig’s Turkey Burger is a nutritious choice that leaves me satisfied all afternoon.”
     

     
    Amber Collins, Weight Loss Consultant 
    “Hands down, I love the Egg, Cheese and Turkey Sausage Burrito. Not only does it taste incredible, but it’s incredibly convenient to eat on the go. I feel like having that burrito is a real treat. I could eat one every day! But I also love the Chocolate Lava Cake—it’s incredibly comforting. You heat it up and it’s so gooey and hot. Add a dab of sugar-free whip cream, and it’s as though you put a little bit of ice cream on top to melt all over the cake.” 
     

     
    Amy Ferrel, Social Media Engagement Expert
    “The Stuffed Pizza Bites are the perfect meal to heat up and take on the go. They’re better than a lot of the other pizza pockets I’ve tried, and they feel like a delicious indulgence.”
     

     
    Did we mention your favorites? You can discuss these mouth-watering options with your Jenny Craig consultant, or feel free to tell us your favorites via our Community Forum.
     
     
     
     

  • Sarah S – Jenny Craig

    How To Break Through a Weight Loss Plateau

    By Sarah S – Jenny Craig, in Inspiration,

    You're humming along with your weight-loss plan and you've been steadily losing 1 to 2 pounds a week. The next several days pass and you notice you haven't dropped an ounce. Another week goes by and another-the number on your scale doesn't budge. Don't worry, most of us hit a plateau on the way to our weight loss goal.
    What Is A Weight Loss Plateau?
    Calorie restriction combined with weight loss can slow metabolism, making it more difficult to peel pounds away and lower that scale weight. As you lose weight, your lighter body requires fewer calories, which can mean a slowing of your metabolism. With this slower metabolism, your weight loss will also slow, even if you are still eating the same amount of calories that attributed to your earlier weight loss. This weight-loss plateau occurs when your calorie intake equals the calories you are burning.
     
    Being stuck at this weight-loss plateau is frustrating, but it happens to many people who are trying to lose weight.1 However, you can reignite fat-burning by simply following these weight loss plateau solutions.
    Be a Sleuth
    Let's be honest, restricting calories and resisting your favorite high-cal, high-fat meals can be a challenge. It's easy to sneak in a 200-plus-calorie cookie here or there or a glass of wine or beer and decide it's no big deal. Will you go to the gym or the blockbuster movie that's playing this afternoon?
     
    Temptation can pull you off track and that's okay if you get back on, but if you find yourself on a slippery slope, and you continue to make little slip-ups in your eating or exercise routine, you'll stall body weight-loss. "It's difficult to get people to stay true to their weight-loss plan," says James Hill, PhD, Director for the Center for Human Nutrition and Colorado Nutrition Obesity Research Center at the University of Colorado.
     
    Take an honest look at what food you are eating and how much you're moving. Keep track of your food intake and all of your physical activity, and then talk to your consultant to see if you need to readjust your weight-loss program plan. It is best to stick with a low-calorie diet that also includes good sources of protein. Use your online tracking tools to make self-monitoring easy and convenient. Return to daily weigh-ins to help you notice patterns.
    Shake It Up
    If you’ve been true to your Jenny Craig program but find yourself on a plateau, you need to make a change to get things moving again. "You have to shake something up," says Hill. "Start with exercise."
     
    If your exercise routine is focused on aerobic activity, mix in some strength training. Regular resistance workouts build calorie-burning muscle mass, which raises your metabolism even when you're at rest. If your focus is strength add some cardio—walking, running, cycling, swimming—to your week, assuming you are already moderately physically active.
     
    Another way to up your calorie-burn is through high-intensity interval training or HIIT. In this type of workout, you'll alternate high-intensity bouts of exercise at 80 to 95 percent of your maximal heart rate with low-intensity rest intervals at 40 to 50 percent of maximum. The added intensity of HIIT workouts burns more calories, but you also will burn extra calories after the workout as your body uses energy to restore itself to normal resting state.
     
    You can apply HIIT to virtually any type of physical activity you enjoy—walking, running, cycling, swimming, a workout on an elliptical machine, even strength training—and you can set the interval periods to your own preference.
     
    If you're sedentary or have health conditions, check with your doctor before starting a high-intensity program. Then, start with just one HIIT workout a week, advises the ACSM. When you feel more comfortable with HIIT, you can add a second, but because these workouts are intense; separate them by a couple of days to allow full recovery between sessions.
    Talk with Your Consultant
    If a weight-loss plateau is weighing on your mind, it's important to keep coming to your weekly consultations. Your Jenny Craig consultant will help you review your day-to-day and come up with solutions to keep you consistent with your weight-loss program. Revisit your motivation. Maybe you have a new reason to be inspired...planning for a vacation, having the confidence to apply for a new job or complete a race. The two of you working together will move you off that body fat loss plateau and move you forward along your body weight loss journey.
     
    Remember, weight loss takes time and will not happen overnight. Stay positive, motivated and stick to your routine to reach your weight loss goal.
     
     
    Sources:
    1http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615
     
     
     
     

  •