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  13. Elisa - Jenny Craig
  14. huynh

    huynh

    If you have been struggling and dealing with not reliable text to speech tools, that don’t work well for you.

    You are at the right place, because we are gonna review a text to speech software, that is very reliable, so you don’t have to worry anymore.

    What Is VoiceBuddy ?

    As we all know, text to speech is already a very popular and powerful tool, but it has to be reliable on the other hand, so people can rely on it and its features.

    As you might already know most of the text to speech tools, especially the free ones don’t give the decent results and most of the voices are very robotic.

    So they have made the hard work the solution. And that is called VoiceBuddy Review.

    VoiceBuddy encomposses and deliver the best quality possible for both worlds when it comes to text to speech technology.

    Simply said, they have combined Google Wave Net and Amazon Polly and then created it into one software platform as well as added a ton of features too.

    So the software and the people behind it are very reliable , there is nothing on the market like this. But the real question is what you will be able to do with this software.

    In a nutshell, you will past your text and it will get on speech, but the most important part natural sounding voice, not like robots.

    Of course another thing is that the ways of making money with this technology is also possible, for example you can create text to speech to someone and get paid.

    Maybe you want to create videos, which is another option. VoiceBuddy will let you to do the above things and maybe some other, which you can think about. You will be amazed from VoiceBuddy, when you hear, that it can produce natural voice/sound, which is high quality without problems.

    How Does VoiceBuddy Work ?

    VoiceBuddy works in a very easy steps, which don’t require you to have any technical skills about anything. It is very easy for usage.

    You will need to select the language you desire and the voice.

    Then, you will have to put your text into the Voice Buddy.

    You will just click generate and it will generate the audio for you.

    Verdict

    "It's A Great Deal. Should I Invest Today?"

    Not only are you getting access to VoiceBuddy Review for the very best rate ever used, however additionally You're spending completely without danger. VoiceBuddy consists of a 30-day Cash Back Warranty Policy. When you pick VoiceBuddy, your satisfaction is assured. If you are not entirely pleased with it for any reason within the initial thirty day, you're qualified to a full reimbursement-- no doubt asked. You have actually obtained absolutely nothing to lose! What Are You Waiting on? Try It today and obtain The Complying with Perk Now!

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  15. Last week
  16. Elisa - Jenny Craig
    What you need to know about gluten-free diets Q: What is a gluten-free diet? Photo by Brooke Lark on Unsplash A: A gluten-free diet is one that eliminates all foods that contain gluten, proteins that help foods, such as bread, hold their shape by “gluing” ingredients together.1 The primary sources of gluten are wheat, barley, rye and triticale, a newer grain that is a cross between rye and wheat. People who follow a gluten-free diet do not eat any of these grains. Gluten can be found in likely places, such as bread, pastries and pasta, but in less likely places, too, including salad dressing, food coloring, beer, malt vinegar and soy sauce. These products need to be avoided to maintain a gluten-free diet.1 Even though gluten-free diets avoid certain grains, they can (and should) include other sources of healthy complex carbohydrates, including fruits, vegetables, peas, beans, and whole grains such as brown rice, corn and quinoa. Q: Are gluten-free diets popular? A: They certainly are. In 2013, almost 30% of U.S. adults reported that they were aiming to limit their intake of gluten or avoid it altogether.2 And that number may be even higher now. The experts at Harvard Medical School3 cite a statistic from the Consumer Reports National Research Center that found 63% of Americans believe a gluten-free diet has the potential to improve their physical or mental health. Q: Should certain people follow a gluten-free diet? A: Yes. People who have a condition called celiac disease — an autoimmune disorder in which consumption of gluten causes inflammation and damage to the small intestine — must follow a gluten-free diet, the Celiac Disease Foundation reports.4 If a person with celiac disease continues to eat gluten, serious health problems can develop over time, including bone weakness, skin irritation, lactose intolerance and nerve damage, according to the Mayo Clinic.5 Research6 also suggests that people who experience gastrointestinal symptoms such as abdominal pain, bloating and digestion problems after eating gluten — a condition known as non-celiac gluten sensitivity — may benefit from a gluten-free diet, even if they have tested negative for celiac disease. Luckily, celiac disease is relatively rare: Beyond Celiac, a patient-advocacy and research organization,7 estimates that 1 in 133 people in the U.S., or approximately only 1% of the population, have celiac disease. Researchers at the Harvard School of Public Health,8 meanwhile, estimate that up to 6% of people have non-celiac gluten sensitivity. Q: I don’t have celiac disease or gluten sensitivity. Can I still benefit from a gluten-free diet? Photo by gilaxia on iStock A: Perhaps not. You may have heard that eating gluten might lead to inflammation or other problems among people without celiac disease or non-celiac gluten sensitivity. But several studies have debunked these concerns — and some have actually found the opposite. For instance, one large study on people without celiac disease found that people who ate less gluten had a higher risk of heart disease than those who ate more — which was likely influenced by their reduced consumption of heart-healthy whole grains.2 Because of these risks, the researchers recommended against gluten-free diets for people without celiac disease. Furthermore, according to the Harvard School of Public Health,8 numerous studies have found that eating 2-3 servings of whole grains per day, including whole wheat, can have beneficial effects, significantly lowering the risk of heart disease, stroke and Type 2 diabetes. Reducing your gluten intake may also reduce your intake of other essential nutrients. A small study of people without celiac disease6 showed that participants who followed a gluten-free diet had less-than-optimal intakes of certain micronutrients and fiber, as well as an increase in their fat intake. Other studies have also found that many gluten-free foods may be deficient in several other nutrients, including folate, niacin and riboflavin; many are also higher in trans fats and salt compared with foods that contain gluten.6 Q: Is a gluten-free diet also low-carb? Photo by Melissa Belanger on Unsplash A: Not necessarily. Just because you exclude gluten-containing grains from your diet doesn’t automatically mean you’re eating fewer carbohydrates — especially if you replace those grains with other types. And in some cases, you could actually be increasing your carb intake by switching to gluten-free grains. For instance, 1 cup of all-purpose flour contains 95 grams of carbohydrates,9 while the same amount of rice flour contains 127 grams.10 So if you substitute rice flour for all-purpose flour in your cooking, you could be introducing more carbohydrates into your diet. If, on the other hand, you’re filling up on more fruits and vegetables to replace foods that contain gluten, your diet may indeed be lower in carbohydrates. Q: Can a gluten-free diet help me lose weight? Photo by wragg on iStock A: Most experts seem to agree that gluten-free diets are not terribly helpful when it comes to weight loss. The Cleveland Clinic,17 for instance, says “there’s absolutely no evidence” that simply switching to a gluten-free diet will make you lose weight. The experts at Harvard Health8 agree, adding that because people may think of gluten-free foods as being healthier, they may eat more of them, actually leading to weight gain. Q: Does Jenny Craig offer a gluten-free diet? A: Not currently. We do offer a reduced-carb menu, however. Many people without celiac disease or gluten sensitivity choose this option, especially if their DNA indicates they may process carbohydrates less efficiently than other people. What you need to know about low-carb diets Q: What is a low-carb diet? Photo by Mark DeYoung on Unsplash A: Unlike a gluten-free diet, which excludes certain grains, a healthy low-carb diet doesn’t eliminate any specific types of carbohydrates. Rather, it reduces the amount of all carbohydrate-rich foods, including grains of all types (rice, bread, pasta, flour, etc.) and sugar-laden foods such as candy, pastries and sugar-sweetened beverages. At the same time, a low-carb diet — which is sometimes also known as a high-protein, low-carb diet meal plan — focuses on eating moderate amounts of high-protein foods such as eggs, lean protein and low-fat dairy, moderate amounts of healthy fats and plenty of non-starchy vegetables, while limiting the intake of fruit. Q: Can a low-carb diet help me lose weight? A: It very well might. Research is increasingly showing that low-carb diets can be helpful for weight loss — and that they can help with weight maintenance as well. Although there is some controversy on the subject, some researchers believe that low-carbohydrate diets may produce a greater calorie burn compared with higher-carb diets.12 Regardless of which diet you’re following, your food choices matter most when it comes to losing weight. If you want to start a low-carb diet to lose weight, you’ll want to eat plenty of non-starchy vegetables, a moderate amount of lean protein and a small amount of healthy fats daily. And as with any diet, you’ll want to watch your portion sizes. Jenny Craig’s reduced-carb menu plan includes perfectly portioned meals with the right balance of carbs, proteins and fats — so you don’t have to worry about counting, measuring or prepping! Q: Are there other benefits to a low-carb diet? A: In addition to having the potential to help people lose weight and then maintain it, the experts at the Harvard School of Public Health13 report that low-carb diets may have other health benefits as well. For instance, they say that low-carb diets have been shown to lower triglycerides and increase HDL (“good”) cholesterol, which can lead to better heart health. And the Mayo Clinic14 says that in addition to weight loss, low-carb diets may help prevent such conditions as metabolic syndrome and high blood pressure, or improve them if they’ve already developed. So what are the main differences between a gluten-free and low-carb diet? Gluten-Free Eliminates all sources of gluten It’s vital for those with celiac disease and may benefit individuals with sensitivities to gluten Most experts agree that gluten-free diets do not usually result in weight loss Low-Carb Reduces an individual’s intake of carbohydrate-rich foods Focuses on eating plenty of non-starchy vegetables, moderate amounts of protein and a smaller amount of healthy fats, fruits and whole grains May result in weight loss and other health benefits If you suspect you may be sensitive to gluten, make sure to check with your health care provider. A gluten-free or low-carb diet: Which is right for you? As you contemplate whether a low-carb or gluten-free eating plan is right for you, keep in mind that what makes a diet the most successful is the ability to adapt it to your lifestyle and to maintain it during the weight loss phase and over the long term. And, of course, you want it to be as healthy as possible, and to include foods that not just nourish your body, but that you actually enjoy. We hope we’ve helped you sort it all out! Want to learn more about how Jenny Craig’s low-carbohydrate menu can help you achieve your weight loss goals? View our menu plans today to get started! Sources: [1] https://celiac.org/gluten-free-living/what-is-gluten/ [2] https://www.bmj.com/content/357/bmj.j1892 [3] https://www.health.harvard.edu/staying-healthy/ditch-the-gluten-improve-your-health [4] https://celiac.org/about-celiac-disease/what-is-celiac-disease/ [5] https://newsnetwork.mayoclinic.org/discussion/left-untreated-celiac-disease-can-result-in-serious-complications/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/ [7] https://www.beyondceliac.org/celiac-disease/facts-and-figures/ [8] https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/gluten-free-diet-weight-loss/ [9] https://fdc.nal.usda.gov/fdc-app.html - /food-details/168936/nutrients [10] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169714/nutrients [11] https://link.springer.com/article/10.1007%2Fs10620-017-4583-1 [12] https://www.ncbi.nlm.nih.gov/books/NBK537084/ [13] https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/ [14] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831 [15] https://health.clevelandclinic.org/the-surprising-truth-about-gluten-free-food-and-weight-loss/ Carole Anderson Lucia Carole is an award-winning journalist based in Southern California who specializes in health and wellness topics. Her work has appeared in Parents, Fit Pregnancy, Mom & Baby, Yahoo News, Viv magazine and Lifescript. She's won several national awards for her work including a National Science Award and two National Health Information awards. A frequent contributor to Jenny Craig’s Blog, Healthy Habits, she enjoys gardening, spending time at the beach and adopting far too many rescue animals in her spare time. Favorite healthy snack: jicama dipped in homemade hummus Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
  17. Elisa - Jenny Craig

    Check Out Our New Fall Foods!

    Elisa - Jenny Craig commented on Elisa - Jenny Craig's post in Jenny Craig News

    Hi Ali, Thank you for your feedback! We're thrilled to hear that you love the new pizzas. We'll pass along your suggestions to our nutrition and food science team. We wish you continued success on the Jenny Craig program!
  18. Guest

    Check Out Our New Fall Foods!

    Guest commented on Elisa - Jenny Craig's post in Jenny Craig News

    Thank you sooooo much for bringing back the margarita pizza! And kudos for making it sooo much better and delicious! I ended up eating for both meals today because I so enjoyed it! Don’t take it away again! Also please consider making something with French fries! And chicken nuggets but fries more! Haha and not sweet potato. I find that I love the program however I cheat for the foods I crave and can’t get on here.. it would be great if you had something that would quench that crave and would definitely keep me on track! I find that Jenny is the only program that works for me, I used it in my twenties with great success and now several years after having a baby and not being able to lose that baby weight Im back here again ! Thank you
  19. Elisa - Jenny Craig

    7 Simple Moves To Add To Your Workout Routine Right Now (No Gym Required!)

    Elisa - Jenny Craig commented on Elisa - Jenny Craig's post in Move More

    Hi Sonia, We recommend working with your health care provider or physical therapist on strengthening exercises. We wish you a speedy recovery!
  20. MarleneV

    Week one: Again

    MarleneV commented on KateSea's blog entry in A PNW Girls trail to Weightloss

    Congratulations for not giving up! It Has helped me to take it one meal at a time. I eat slowly and fill up by adding veggies to my entrees. I also make a broth based veggie soup with shiritaki noodles. I have this before dinner if I’m really hungry or if I’m hungry later in the afternoon. This has helped A lot and has not negatively affected my weight loss (17 pounds so far!) Keep going. It works.
  21. Elisa - Jenny Craig

    Healthy Tip of the Week: Try Time Restricted Eating

    Elisa - Jenny Craig posted a post in Eat Well

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.w-css-reset-button-important{border-radius:0!important;color:#fff!important;} #wistia_grid_31_wrapper{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;font-family:Arial,sans-serif;font-size:14px;height:100%;position:relative;text-align:left;width:100%;} #wistia_grid_31_wrapper *{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;} #wistia_grid_31_above{position:relative;} #wistia_grid_31_main{display:block;height:100%;position:relative;} #wistia_grid_31_behind{height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_31_center{height:100%;overflow:hidden;position:relative;width:100%;} #wistia_grid_31_front{display:none;height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_31_top_inside{position:absolute;left:0;top:0;width:100%;} #wistia_grid_31_top{width:100%;position:absolute;bottom:0;left:0;} #wistia_grid_31_bottom_inside{position:absolute;left:0;bottom:0;width:100%;} #wistia_grid_31_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_31_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_31_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_31_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_31_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_31_below{position:relative;} Video Transcript Hi, I’m Heather Lake, a health and lifestyle contributor for Jenny Craig. This is your healthy tip for the week: Try time-restricted feeding or a Daylight Nutrition Strategy. Follow your body’s natural circadian rhythm and eat the majority of your meals during the daylight hours. The concept is simple: Eat during a 12-hour time period (say 8 a.m. to 8 p.m.) and refrain from food and caloric beverages for the remaining 12 hours (this is when you sleep!). By eating in tandem with your natural rhythm, you’re working with your metabolism when it’s working most optimally and letting it rest when it naturally isn’t working as hard. Jenny Craig’s most effective program, Rapid Results, includes this strategy to help you see results sooner! What is time-restricted eating? Time-restricted eating, also called time-restricted feeding (TRF), is a weight loss strategy that emphasizes eating meals and snacks within a certain time period — but it’s not really as “restrictive” as it might sound. A time-restricted diet, like Jenny Craig’s Rapid Results program, provides a balanced meal plan that offers breakfast, lunch, dinner, snacks and even dessert! Jenny Craig’s take on time-restricted eating is referred to as a “Daylight Nutrition Strategy,” and encourages you to follow your body’s circadian rhythms, natural processes that follow a 24-hour cycle of light and dark.1 On Rapid Results, you’ll eat throughout the first 12 hours of the day during daylight hours and then allow your body to rest and digest during the remaining 12 hours — most of which is spent sleeping. So, if you ate your first meal at 8 a.m., you would enjoy your last meal of the day before 8 p.m. Time-restricted eating and circadian rhythms Photo by Ari Alqadri on Pexels Following a time-restricted eating pattern may help you to work with your circadian rhythms and could play a part in weight loss. Here’s how a time-restricted diet helps to support a healthy lifestyle. Support your metabolism. Your metabolism is a series of chemical reactions that happen in every cell of your body, helping to turn the food you eat into energy. Your body burns calories while it works to digest food, absorb the food’s nutrients, and turn those nutrients into energy; all of this may be impacted by your circadian rhythms, experts say. This process isn’t as efficient at night as it is in the morning, they explain.2 One study found that eating late at night may be linked to a higher risk of prediabetes and high blood pressure,3,4 so enjoying your meals earlier in the day may help bolster better health, too. Feel satisfied throughout the day. “Front-loading,” or eating a higher-calorie meal earlier in the day, followed by a reduced-calorie dinner at night, may be linked to weight loss, one study found.5 Overweight women who ate a high-protein breakfast in the morning and a lighter dinner at night, lost a significant amount of weight compared to those who skimped on breakfast and ate a calorie-rich dinner.5 Rapid Results menus are structured in a similar way — you’ll enjoy a hearty breakfast in the morning (the most important meal of the day!) and your subsequent meals will slightly taper in calories as you approach evening. Sleep well at night. Your circadian rhythms also influence your sleeping patterns,1 which can be affected by when you eat. Eating food close to when you fall asleep may result in negative sleep patterns, one study found.6 And because poor sleep may be connected to weight gain, getting your zzz’s is key! With Jenny Craig’s Rapid Results program, you can structure your meals around your schedule to ensure you have plenty of time to digest before bed. Whether you’re struggling with weight loss or are just starting on your journey, a time-restricted diet like Rapid Results could help you to learn and benefit from healthy habits, all while supporting your weight loss efforts. Looking for more ways to make weight loss work for you? Check out these simple tips! Sources: [1] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx [2] https://www.cnn.com/2017/05/19/health/weight-loss-circadian-rhythms-drayer/index.html [3] https://www.ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p248 [4] https://www.livescience.com/64059-late-night-eating-heart-health.html [5] https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460 [6] http://jcsm.aasm.org/viewabstract.aspx?pid=28375 Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
  22. huynh

    huynh

    Over 40 Keto Solution is a detailed 7-day Keto Carb-Cycling blueprint with 7-pound formula for 7 days created on research and conducted by the author to transform his fat body into a body. firm. It provides step by step down the 7 day weekly cycle for ease of use. With it, you will:

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    Complete with happy hour and weekend flexible guide to prevent “fat-spread”. All while resetting your body’s fat burning hormone every week. No calories, no overwhelming weight, no strict rules, no complicated rules to follow. Just repeat this cycle until you reach your ideal weight. Continue reading

    Over 40 Keto Solution Bonus.jpg

  23. huynh

    huynh

    WP AutoRewriter Review is a WordPress plugin you can use to rewrite WordPress posts, titles and even URL’s to create unique content.

    This makes it super easy to rewrite content on the fly and even mass spin content in bulk. The WordPress plugin gives you full access over the free built-in spinner synonyms database or if you get the Pro version, you can integrate it with your favorite spinner including:

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    The results list will show the phrase used for the search and their status. Clicking the phrase will open a window to the search so you can see the sites that were searched.

  24. Guest
    I’ve had two separate ACL and meniscus surgeries in my left knee. I’ve had rotator cuff surgery on one shoulder 1 year ago and rotator cuff surgery on the other 6 months. I cannot do any of these exercises except maybe #7. Any adaptations?
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  26. Stephanie E - Jenny Craig

    How Much Sodium Should You Have In a Day?

    Stephanie E - Jenny Craig posted a post in Eat Well

    What is sodium? You’ve probably seen the words “sodium” and “salt” used interchangeably, but they’re actually not the same. Sodium and chloride are the two minerals that help to create table salt, also known as sodium chloride. Sodium is naturally present in many foods, like beets, celery and milk, but it’s consumed most often through salt, the Food and Drug Administration (FDA) explains.4 In fact, the recommended sodium intake for most adults might surprise you. How much sodium should I have in a day? Just keep this magic number in mind: 2,300 milligrams. Based on AHA guidelines, you should avoid eating more than 2,300 milligrams of salt per day. While this might seem like a lot, this amount is about the same as one teaspoon of salt!5 And it’s not just added for flavor, salt also helps to preserve food, enhance thickness or sweetness, and balance flavor while adding intensity.6 More than 70% of the sodium that’s consumed comes from foods eaten outside of the home, one study found.7 When you think about the different foods and beverages you typically eat and drink throughout the day, the sodium total could add up pretty quickly. 4 sneaky sodium-filled foods A surprising number of foods are high in sodium. When in doubt, check out the nutrition label. If you’re trying to lower your sodium intake, try to steer clear of these foods, which can pack a serious sodium punch. Canned entrées, like chili and ravioli Canned vegetables Vegetable juice Olives 7 easy tips to reduce your sodium intake Salt is often used to flavor and preserve food, which can make cutting back on sodium seem challenging. But there are simple ways to eat less of it — try these tips to cut down on the sodium you get at every meal. 1. Opt for fresh and frozen produce and meats, rather than canned varieties. Salt is typically added to canned goods to help extend shelf life, but some frozen produce is usually “flash-frozen” to help preserve freshness and nutritional value, making it a healthy option that doesn’t need extra salt to taste great. Just make sure to check the nutrition label to verify the sodium content. 2. Don’t rely solely on your taste buds. Not all high-sodium foods will taste salty! Some foods, like bread and cereal, can contain a surprising amount of sodium, but you might not notice it when you eat them. Photo by Motortion on iStock 3. Know your “sodiums.” Take a look at the ingredients for ones containing the word “sodium,” Monosodium glutamate (MSG), sodium nitrite, sodium bicarbonate (baking soda) and sodium benzoate all contain sodium and contribute small amounts to the total on a product’s nutrition label.6 4. Sea salt and kosher salt aren’t necessarily better than table salt. Kosher salt, table salt and most sea salts contain around 40% sodium by weight, says the AHA.8 But it’s possible for sea salt to contain less sodium than table salt — take a look at the nutrition label first. 5. Experiment with salt-free seasonings. You can purchase no-salt seasonings or make your own just as easily. Mix a variety of your favorite spices, like garlic powder, onion powder, dried thyme, pepper and dried mustard for a flavorful rub. Or, try squeezing fresh lemon juice over veggies or protein. 6. Take a look at the labels. With so many ways to describe different amounts of sodium in food, labels can get a little confusing. When you’re shopping, keep these common sodium terms in mind:1 Sodium-free — Less than 5 mg of sodium per serving; contains no sodium chloride (salt) Very low sodium — 35 milligrams of sodium or less per serving Low sodium — 140 milligrams of sodium or less per serving Reduced (or less) sodium — At least 25% less sodium per serving than the usual level Light in sodium — If sodium is reduced by at least 50% per serving Jenny Craig has several low sodium menu items that make a delicious snack or dessert, including: Cranberry Almond Barscotti Apple Crisp Lemon Cookies Kettle Corn Chocolate Walnut Brownie 7. Gradually lower your sodium intake. Research suggests that slowly lessening the amount of salt you eat could change your preferences over time. In a 5-month study, researchers found that participants’ preferred level of salt in food relied on the level of salt they consumed.9 During the study, participants lowered their sodium intake and gradually changed their preferred level of salt in soup and crackers: Their perceived intensity of salt in crackers increased, while the maximum salt concentrations they enjoyed decreased over time. Could sodium affect your weight? Photo by Kaboompics on Pexels Research suggests sodium-rich foods may affect how much you eat. In one study, participants ate a lunch of elbow macaroni with sauce that had varying amounts of salt. High-salt meals resulted in participants eating 11% more than when they were offered low-salt meals; they also reported the high-salt meal being more pleasant.10 Overindulging at mealtimes on a regular basis can have a negative impact on your weight loss efforts. These tips can help you get back on track! A separate study suggests there may be a link between high sodium levels and a likelihood of being overweight. In the study, higher sodium levels in adults were associated with an increased likelihood of overweight and central obesity, compared to those with lower sodium levels.11 Being mindful of how much sodium you eat is a great first step to building better eating habits. For a more holistic approach, joining a weight loss program that adheres to sodium intake guidelines and gives you the tools you need to pursue a healthier lifestyle may give you the support you need to reach your goals. Looking for healthy options to support your weight loss efforts? Jenny Craig follows the American Heart Association’s guidelines for daily sodium intake, so you won’t need to decipher complicated food labels. You can skip grocery shopping and cooking: The Jenny Craig program provides dietitian-approved menus that include delicious meals, snacks, shakes and even dessert! Entrées and snacks are made with no artificial ingredients, and entrées are flash-frozen to lock in amazing flavor and great nutrition. Get started by choosing your menu today! Sources: [1] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day [2] https://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf [3] https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.029193 [4] https://www.fda.gov/consumers/consumer-updates/you-may-be-surprised-how-much-salt-youre-eating [5] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 [6] https://www.ncbi.nlm.nih.gov/books/NBK50958/ [7] https://ahajournals.org/doi/full/10.1161/circulationaha.116.024446 [8] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources [9] https://academic.oup.com/ajcn/article-abstract/36/6/1134/4693625 [10] https://academic.oup.com/jn/article/146/4/838/4584922 [11] https://bmcnutr.biomedcentral.com/articles/10.1186/s40795-018-0255-6 Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
  27. Stephanie E - Jenny Craig

    How Does DNA Testing For Weight Management Work?

    Stephanie E - Jenny Craig posted a post in DNA

    Common weight loss concerns Photo by Siora Photography on Unsplash Many individuals encounter similar struggles after beginning their weight loss journeys: They might not like the food they’re eating, or they might get frustrated when the scale isn’t budging (or moving in the wrong direction!). Other times, they might question the speed of their metabolism and find themselves overindulging because their diet was too strict. Some weight loss programs may be too time-intensive, involving hours of grocery shopping, meal prep and cooking; others require dieters to track their days in painstaking detail, from calorie amounts to minutes of exercise. Trusted weight loss programs, like Jenny Craig, provide healthy, premade meals that can help save time — and can even get delivered right to your door. With the recent advances in genetic testing for weight loss, healthy approaches to losing weight are becoming more advanced. Now, it’s easier than ever to discover your likelihood of experiencing challenges like these and to learn what you can do about them. How DNA testing could help with weight loss DNA testing for weight loss delves deeper than a traditional one-size-fits-all weight loss approach by examining your unique DNA. A weight loss plan that’s tailored to your DNA test results, like Jenny Craig’s DNA Decoder Plan, may boost your efforts to lose weight by helping you to understand the genetic tendencies that might be holding you back — and which ones you can use to your advantage. The DNA Decoder Plan adds additional benefits to Jenny Craig’s Rapid Results program, which was developed using the science behind your body’s natural circadian rhythms to support healthy, effective weight loss. The DNA Decoder Plan makes it easier to navigate the complex world of weight loss, one genetic marker at a time. Here’s what the DNA Decoder Plan can tell you about weight loss So, what are genetic markers and how are they used to help with weight loss? A genetic marker tells scientists where a DNA sequence is located on each chromosome.2 (Confused about DNA and genetics? Don’t worry, it’s complex! Learn the basics with our Genetics 101 Guide.) All humans share the same genes, but not all genes are expressed, or “turned on.” Everyone has a unique set of genetic markers that are expressed differently. For example, if your DNA Decoder Plan results reveal that you’re likely to regain weight, that doesn’t mean it’s set in stone. Although your DNA could indicate a tendency to regain weight, that may not happen — as your environment and lifestyle factors play a role as well. However, with this knowledge, you can take the steps you need to live a healthier lifestyle. The DNA Decoder Plan focuses on 15 genetic markers that may affect weight loss. These are some of the DNA Decoder Plan markers and what you can expect to learn from them. How your body processes carbohydrates, fats and protein Photo by Eaters Collective on Unsplash Ever wonder how the foods you eat could affect your body? Carbs, fat and protein are the three macronutrients your body needs for energy. Getting the right amount of macronutrients in your diet could help support your health. You’ll find out how effectively your body processes each of these nutrients, along with healthy options to try. You’ll also receive a recommended meal plan, designed to work optimally with your unique results and help to maximize your weight loss efforts. What science says: Some genotypes may be more efficient at processing specific macronutrients than others, which may contribute to weight loss. In one study, individuals with a certain genotype who followed a low-calorie, high-carbohydrate, low-fat diet were able to improve their body composition and reduce visceral fat around the abdomen.3 In a separate study, individuals with a different genotype were able to reduce body adiposity by enjoying a low-fat diet.4 Another study found that individuals with a specific genotype, when placed on a high-protein diet, showed a greater reduction in whole body total fat mass, compared to those who followed a low-protein diet.5 Your metabolism efficiency Your metabolism is the result of many complex chemical reactions within each of your cells and helps to turn what you eat into energy. Your resting metabolic rate is the number of calories your body burns while it’s at rest. This DNA marker outlines how likely your body is to respond to healthy eating habits and exercise, along with easy tips to support your metabolism. What science says: The resting metabolic rate (how many calories the body burns at rest) makes up about 70% of energy expenditure in people with sedentary lifestyles.6 Research suggests certain genes may influence your resting metabolic rate and may be linked to obesity.6 But don’t worry: Jenny Craig’s plan comes with an action plan to keep your metabolism humming — no matter your metabolism’s efficiency. Your sleep quality If you can’t get through the night without tossing and turning, it could be affecting your weight loss. The National Sleep Foundation recommends adults get 7-9 hours of sleep each night.7 This DNA marker will explain your likelihood of getting quality sleep, plus helpful tips to get a good night’s rest. What science says: While certain genes may influence your sleep duration,8 environmental factors play a larger role when it comes to getting quality zzz’s. Too little sleep may result in overeating,9 and may even increase cravings for high-calorie foods.10 Practicing sleep hygiene, also known as good sleep habits, can help you get the rest your body needs. Your overweight risk Your behavior, environment and genetics all play a part in your overweight risk, according to the Centers for Disease Control and Prevention.11 This DNA marker will tell you your likelihood of becoming overweight as an adult and offers examples of healthy lifestyle changes you can start making right away. What science says: Some genes may be associated with increased odds of being overweight.12 Body mass index (BMI) is often used as a tool to help determine if someone could be considered overweight, according to the Centers for Disease Control and Prevention.13 However, your lifestyle plays a much larger role when it comes to your overweight risk. Weight loss-specific behaviors You’ll also get insight into several DNA markers related to weight loss, including how your body responds to certain types of exercise, if you’re prone to overeating, how likely you are to feel satisfied after a meal, and more. Plus, you’ll learn simple ways to develop healthier eating and exercise habits to help support your weight loss. What science says: There are a variety of genes that may be associated with different behaviors linked to weight loss. For example, individuals with a certain gene may lose more weight following a cardio exercise program, compared to others.14 If you’re struggling to lose weight, DNA testing for weight management paired with a top-ranked weight loss program, like Jenny Craig,15 could make all the difference. Using helpful tips and a scientific approach to weight loss, Jenny Craig’s DNA Decoder Plan will provide specific insights to help support a healthier lifestyle. With the DNA Decoder Plan, you’ll receive all the benefits of the Rapid Results program, plus: Detailed insights into your weight loss tendencies Weight loss-related genetic markers — and what they mean Easy-to-follow strategies to support your weight loss goals Access to a Registered Dietitian Nutritionist for nutrition and weight loss advice Sign up to get notified for early access to the DNA Decoder Plan today! Sources: [1] https://foodinsight.org/one-third-of-americans-are-dieting-including-one-in-10-who-fast-while-consumers-also-hunger-for-organic-natural-and-sustainable/ [2] https://www.genome.gov/genetics-glossary/Genetic-Marker [3] https://care.diabetesjournals.org/content/39/11/1909 [4] https://academic.oup.com/ajcn/article/96/5/1129/4577058 [5] https://www.nature.com/articles/s41366-018-0046-9 [6]https://academic.oup.com/ajcn/article/84/6/1527/4649195 [7] https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times [8] https://www.nature.com/articles/mp2014133 [9] https://academic.oup.com/ajcn/article/91/6/1550/4597153 [10] https://www.nature.com/articles/ncomms3259 [11] https://www.cdc.gov/genomics/resources/diseases/obesity/index.htm [12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646098/ [13] https://www.cdc.gov/obesity/adult/defining.html [14] https://www.ncbi.nlm.nih.gov/pubmed/11509533 [15] https://www.jennycraig.com/corporate/news/jenny-craig-ranked-among-best-diets-us-news-world-report-ninth-consecutive-year Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
  28. Sarah S – Jenny Craig

    7 of the Best Foods to Balance Blood Sugar

    Sarah S – Jenny Craig posted a post in Eat Well

    What is blood sugar? Glucose, or blood sugar, comes from the food you eat and is your body’s main source of energy.1 When your blood sugar levels rise, your liver produces insulin, a hormone that stimulates your cells to absorb blood sugar. Blood sugar can then be used as energy or stored in the body.2 If your body’s cells stop responding to insulin, it’s known as insulin resistance. Over time, these insulin-resistant cells can’t absorb glucose as well as before. This may cause your sugar levels to greatly increase and may eventually lead to the development of Type 2 diabetes, and contribute to other health complications such as heart disease and kidney damage.3 Foods to eat (and Avoid) to Balance Blood Sugar Levels Having balanced blood sugar levels may provide you with more consistent energy, help you remain alert throughout the day, and may even support your weight loss efforts. When you eat sugary foods and simple carbohydrates (think: pastries, candy and soda), they’re rapidly broken down into glucose, causing blood sugar to spike. While this might give you a short burst of energy, it will eventually lead to a crash, causing you to reach for other quick fixes like junk food or caffeine to stay awake. But reaching for healthier foods can actually help stop this cycle! Check out seven foods that can help minimize sugar crashes and are packed with nutrients to help keep you on track with your weight loss goals. While none of these foods should be used as replacements for blood sugar-regulating medications, they’re healthful options for those looking to maintain their blood sugar balance. Bonus: You’ll see all of them in meals from Jenny Craig or on our Fresh & Free Additions list. Enjoy! 7 Foods That Balance Blood Sugar 1. Asparagus Maintaining healthy blood sugar levels is a crucial step for people with diabetes. These tasty green stalks contain chromium — an essential mineral that helps insulin transport glucose and may help with insulin regulation.4,5 2. Cinnamon While research on this spice rack mainstay is mixed, there are studies that indicate it may help lower blood sugar levels. One analysis of eight clinical studies and trials found that cinnamon lowered fasting blood sugar levels in those with Type 2 diabetes.6 3. Club soda Soft drinks sweetened with sugar and syrups may cause your blood sugar to rise. Avoid this by making your own low-calorie sparkling drinks with club soda instead! Staying hydrated is a great way to support your overall health. Aim to drink at least eight, 8-ounce glasses of water a day. 4. Greens Low in carbohydrates and high in fiber, green vegetables are not only nutrient-dense but may also help balance blood sugar levels. The fiber in green veggies may help regulate blood sugar and potentially reduce your risk of developing Type 2 diabetes.7,8 5. Healthy fats Research shows the monounsaturated fats found in nuts, avocados and olive oil and the polyunsaturated fats in fatty fish, seeds and other vegetable oils may reduce HbA1c, a long-term measure of blood sugar levels.9 A little goes a long way! If you’re looking to lose weight, make sure to enjoy these foods in small quantities to stay on track with your goals while enjoying their benefits. 6. Peas These legumes are complex carbohydrates — which digest more slowly than simple carbs, helping you to avoid a blood sugar spike.10 One of the main reasons why complex carbs digest slower — they’re rich in soluble fiber. Soluble fiber may help improve blood sugar levels and slows the absorption of sugar, according to the Mayo Clinic.11 7. Apple cider vinegar Apple cider vinegar may help to lower blood sugar, according to some studies.12 The vinegar’s sweet-tart flavor makes it a delicious choice for salad dressings without the added sugar of store-bought brands. By making healthier food choices, you may be able to better support balanced blood sugar levels. Did you know that Jenny Craig offers a Type 2 diabetes menu plan for better glycemic control? To learn more about developing healthier eating habits and start working toward your weight loss goals, book your free appointment with a Jenny Craig consultant today! Nicki Miller Nicki is a journalist with expertise in healthy eating and exercise. She is the former editor-in-chief of Competitor Running and managing editor of Women's Running magazines and writes articles and crafts recipes for a variety of websites and publications. She also loves cycling, making music and is wild about cats, dogs and other animals. Favorite healthy snack: anything with nut butter! Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) Sources: [1] https://medlineplus.gov/bloodsugar.html [2] https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [3] https://www.webmd.com/diabetes/glucose-diabetes#2 [4] https://www.livescience.com/45295-asparagus-health.html [5] https://www.ncbi.nlm.nih.gov/pubmed/15208835 [6] https://www.ncbi.nlm.nih.gov/pubmed/21480806 [7] http://www.joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html [8] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [9] https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087 [10] https://www.thediabetescouncil.com/are-peas-good-for-diabetes/ [11] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [12] https://onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.12434
  29. Elisa - Jenny Craig

    Thanksgiving Survival Guide: Quiz

    Elisa - Jenny Craig posted a post in Eat Well

  30. Elisa - Jenny Craig

    Healthy Tip of the Week: Go To Bed Early

    Elisa - Jenny Craig posted a post in Live Life

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#wistia_grid_31_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_31_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_31_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_31_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_31_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_31_below{position:relative;} Video Transcript Hi, I’m Heather Lake, a health and lifestyle contributor for Jenny Craig. Here’s your healthy tip for the week: Tuck in early! Did you know that getting enough rest is an important part of maintaining your overall health? Getting the sleep you need allows your body to recover from the events of your day and prepare for the next. If you don’t get enough sleep, you may be more tempted to reach for a sugary pastry to get you through your morning meetings or a candy bar to power you through the afternoon — instead of sticking to your healthy eating plan for the day. How many hours is enough? The National Sleep Foundation recommends aiming for 7-9 hours of sleep per night for adults.1 To sleep or not to sleep? When you’re juggling a busy schedule with a long list of things to do, making sure you go to bed early might not be a priority. But no matter how jam-packed your day is, try not to skimp on sleep! These are some of the biggest benefits of sleep, plus tips to help you go to bed early. 5 health benefits of sleep Photo by Daria Shevtsova on Pexels 1. Sleep can support your weight loss efforts. If you’re looking to lose weight, there’s a good reason to get plenty of shut-eye: It might help lower the number on the scale. Study participants who followed a reduced-calorie meal plan and slept 8.5 hours per night found that more than half of the weight they lost was fat, compared to those who slept 5.5 hours per night.2 2. It may help you manage your appetite. The “hunger hormones,” leptin and ghrelin, play a part in appetite management. While leptin encourages feelings of satisfaction, ghrelin helps stimulate appetite. One study found that participants who had short sleep periods experienced higher levels of ghrelin and lower levels of leptin.3 Another study found that people who slept 5.5 hours per night ate more snacks than those who slept 8.5 hours.4 3. It could boost your memory. Sleep may help with easier memory recall, one study found.5 In the study, participants were asked to remember made-up words they’d been told after staying awake for 12 hours, or after sleeping at night. Those who had slept overnight were much better at recalling words than those who stayed awake.6 Try these eight tips to help sharpen your memory. 4. A good night’s sleep could improve your motor skills. Study participants who learned a simple task and followed it with a night’s rest gained a 20% increase in speed without losing accuracy.7 Researchers think this may have a significant impact on real-life skills, like learning a sport or how to play an instrument. 5. Sleep may support a healthy immune system. T cells are a type of white blood cell that’s crucial to the immune system — they help to protect the body from infection.8 Study participants who slept through the night had T cells with a boosted response when samples of their blood were taken. Those who stayed awake all night did not have the same results.9 Here are 5 more tips to boost your immune system before flu season hits. To get the most out of all these sleep benefits, the National Sleep Foundation advises getting 7-9 hours of shut-eye every night.1 If you’re not sure how to go to bed early (trust us, that endless to-do list can wait!), these tips can help. Practice great sleep hygiene. “Sleep hygiene” is a broad term that refers to healthy sleep habits. Here are 10 easy sleep hygiene tips you’ll definitely want to include in your nighttime routine. Plan for your travels. If you’re taking a vacation soon, these surprising tips could keep you feeling well-rested. Try something nutritious. These seven delicious, good-for-you foods could help you snooze all night long. Weight loss might be one of the benefits of sleep, but eating nutritious foods in proper portions is key when it comes to reaching your health and weight loss goals. Jenny Craig offers a balanced approach to weight loss to help support a healthy lifestyle. Choose your menu to get started! Sources: [1] https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ [4] https://www.ncbi.nlm.nih.gov/pubmed/19056602/ [5] https://www.sciencedirect.com/science/article/pii/S0010945215002099?via%3Dihub [6] https://www.theguardian.com/lifeandstyle/2015/jul/27/sleep-sharpens-recall-power-memories-study [7] https://bit.ly/2MKxwtR  [8] https://www.cancer.gov/publications/dictionaries/cancer-terms/def/t-cell [9] http://jem.rupress.org/content/216/3/517 Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
  31. Elisa - Jenny Craig
    The beginning of sleep woes Photo by twinsfisch on Unsplash Starting with perimenopause — the gradual period of time before your periods officially come to a permanent halt — your sleep might take a big hit. It’s no wonder, with all the major hormonal and physical changes happening to your body. The Centers for Disease Control and Prevention (CDC), in their 2017 National Health Interview Survey, stated that “women may be particularly vulnerable to sleep problems during times of reproductive hormonal change, such as the menopausal transition.”2 Research indicates that as women approach menopause, sleep disturbances can become more common.3 As if going through menopause isn’t enough of a challenge, disrupted sleep can make things worse. If you’re struggling with insomnia and menopause, you’re not alone. Read on to learn what may be behind your sleep struggles and some science-backed tips to help you get the rest that you need. Estrogen This hormone helps your body use serotonin and other neurochemicals that promote sleep.4 When estrogen is higher, it can spread its wealth with benefits like positive moods, skin elasticity and — you guessed it — sound sleep.5,6 With menopause, estrogen begins to decline, which can impact your sleep. One of the common early signs of menopause is insomnia.2 Photo by yacobchuck on iStock Hot flashes and night sweats, hitting at the most inopportune times, another fallout of declining estrogen levels, affect up to 85% of women around menopause, according to the National Sleep Foundation.1 And when they hit at night, it’s especially problematic. Many women wake up before they even feel that power surge; that’s when their body temperature begins to rise. Before too long, they’re drenched in sweat, with a pounding heart and a burning desire to jump into a bathtub filled with ice. And even though your total sleep time may remain the same eight hours or so, your sleep quality due to frequent wakings throughout the night — will likely suffer (a good reason you feel like you’re dragging the next day). Progesterone is also at work here. Higher levels may promote a sense of calm, which can boost feelings of relaxation, and in turn, facilitate sleep.7 But when progesterone’s production wanes — as with menopause — you may suffer from anxiety and restlessness, leading to insomnia and frequent night wakings. Bathroom breaks Maybe you’ve noticed your sleep is interrupted by an overactive bladder. Waning levels of estrogen can cause changes in your urinary tract and reduces its ability to control urination.8 Studies confirm that bladder symptoms are associated with women in menopausal transition.9 While researchers concur that waking up to urinate (nocturia) one time per night is within normal limits, anything more than that can wreak havoc on your sleep.10 Get better rest with these 5 sleep hygiene tips If you’re experiencing insomnia during menopause, there are tips that can help you sleep more soundly. Getting good rest goes beyond waking up feeling refreshed in the morning: It’s a key part of maintaining a healthy weight and lifestyle. With a little planning and self-care, better sleep can be within your reach: Photo by Eva-Katalin on iStock 1. Avoid large meals, especially around bedtime. Experts at the Mayo Clinic say there’s evidence that eating a large meal prior to bedtime — especially if it’s a fatty meal — can make it harder to fall asleep.11 Check out the four worst foods for sleep. 2. Watch your alcohol and caffeine consumption. Alcohol may make it easier to fall asleep, but it will prevent you from sleeping soundly and may cause you to wake up during the night (not only that, but it can derail your weight loss goals). The stimulating effects of caffeine can take as many as 20 hours to wear off, reports the North American Menopause Society.12 To avoid feeling restless, try to taper your beverage intake a few hours before bed and stick to sipping water. 3. Mind the light. According to the National Sleep Foundation, blue light from devices like laptops, phones and tablets can interfere with sleep by delaying the release of melatonin, a natural sleep-promoting hormone.13 So power down (or dim the screen) at least an hour before bed. A dark room also helps signal your body it’s time to sleep. Photo by FatCamera on iStock 4. Manage your hot flashes. A bedside fan, light pj’s and bedding can help; so can stashing an ice pack underneath your pillow (when you flip it, you’ll get cool relief!). 5. Quiet your mind. Techniques like guided imagery, progressive muscle relaxation and yoga can help promote sound sleep.14 Another way to calm your thoughts: diaphragmatic breathing. Research indicates this type of breathing may help reduce anxiety and stress as well as promote weight management.15,16 Want more ways to get a better night’s sleep? Check out these 10 sleep hygiene tips and hit the hay early tonight! If you’re struggling with menopausal weight gain — Jenny Craig can help. Check out our different menu plans and get started on the path to better health today. Sources: [1] https://www.sleepfoundation.org/articles/menopause-and-sleep [2] https://www.cdc.gov/nchs/products/databriefs/db286.htm [3] https://www.sciencedaily.com/releases/2015/06/150616131534.htm [4] http://jcsm.aasm.org/articles/010312.pdf [5] https://www.eurekalert.org/pub_releases/2012-01/sicp-tio010912.php [6] https://www.medicalnewstoday.com/articles/277177.php [7] https://thesleepdoctor.com/2018/01/05/menopause-affects-sleep/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4352916/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876519/ [10] https://www.sleepfoundation.org/articles/nocturia-or-frequent-urination-night [11] https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/foods-that-help-you-sleep/faq-20057763 [12] https://www.menopause.org/docs/default-source/2015/mn-sleep-problems.pdf [13] https://www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed [14] https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726 [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/ [16] https://www.ncbi.nlm.nih.gov/pubmed/23627835/ Sheryl Kraft Sheryl has penned hundreds of print and online articles for publications and websites, including Parade, AARP, Chicago Tribune, Family Circle, Woman's Day, Everyday Health, WebMD, HealthyWomen, CNBC and many others. Her writing reflects her deep passion and curiosity about nutrition, health, beauty, fitness, and wellness. Favorite healthy snack: watermelon (a big bang for the buck!) Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
  32. Elisa - Jenny Craig
    1. Set a “process goal” Photo by KucherAV on iStock In the world of motivation, there are two types of goals: outcome goals and process goals. As it pertains to exercise, the former puts all the emphasis on the weight you hope to lose, and the latter focuses on the precise strategies for doing so. “I want to lose 50 pounds,” is an example of an outcome goal. But a process goal would be more like, “I want to work out three times a week, for one hour at each session.” Which one sounds more attainable? If you guessed option two, you’re correct! A study published in the International Journal of Sport and Exercise Psychology found that people who set process goals were significantly more likely to stick with their workouts.4 At six months, only a little over a third of people with outcome goals were still hitting the gym. Whereas the group that set process goals had 50% greater adherence — meaning they were more likely to follow through with their exercise commitments. 2. Find your workout tribe Photo by Rawpixel on iStock Researchers in Brazil followed a group of new exercisers for a year. Some of the exercisers bailed; others stuck with it. And as the researchers realized, one of the major differences between the two groups was socialization: People who expected to have human interactions during their workouts were more likely to continue showing up for each sweat session.5 One evolutionary explanation here, the researchers state, is that exercise sessions resemble the hunts our ancestors went on to acquire food for their tribes. Those hunters didn’t head out into the wilderness alone — they went in groups. While there’s no longer a need to hunt for food today, the comradery that a fitness class or workout group may bring is similar. You can tap the impulses of your ancestors by finding a group of pals to work out with or by joining a gym or studio where you see familiar faces. And don’t be shy: Say hello and make some friends! The more social you are, the more deeply the workout may embed into your life. Check out these 5 other benefits of having a fitness buddy. 3. Start early People who commit to working out in the morning may have more success than those who try to exercise in the evening, according to a study published in the journal Health Psychology.6 For the a.m. group, the routine calcified quickly into a habit. The p.m. group, on the other hand, may have just wanted to head home after work. The reason may be attributed to a stress hormone called cortisol. Your body produces more of it in the morning. Researchers believe that cortisol may give you a deeper well of motivation. But as cortisol drops throughout the day, so may your willpower. So if you’re not sure when to schedule that workout, try before work. You may be more likely to get it in, and by accomplishing something big first thing in the morning, you’ll be starting your day off on a high note. 4. Consider chunking To hit your 2.5-hour weekly workout quota, you only need to exercise for half an hour, five days a week. If you’re struggling with the idea of 30 minutes of sweat, consider breaking your day’s workout into smaller, more manageable pieces. First thing in the morning, before you get ready for the day, try and go for a 10- or 15-minute walk. That’s half your workout! Then at lunchtime, knock out 15 minutes of jogging, bike riding, or resistance training in the gym. If you do that Monday through Friday, you’ve met your week’s 2.5-hour goal — and as you progress, you can add more time to each session. 5. Find the exercises you love Photo by Neda Krstic on iStock You might find yourself gravitating toward running, yoga, or bike riding. If so, follow your bliss! There’s no one-size-fits-all program. One of the keys to long-term workout success is to find activities you like. One study from Kansas State University found that people who claimed to enjoy their workouts from the beginning were more likely to still be at it months in the future.7 If that means playing tennis with a pal, go for it. That’s exercise! Once you’re in the swing of things (with a racket or otherwise), you can begin experimenting. By discovering new exercises you enjoy, you’ll get a better workout variety, and that will help you maximize the benefits. (There are actually five types of exercise — aerobic, anaerobic, strength, balance, and stretching — and you can learn more about each exercise with our Beginner’s Guide to Exercise.) If you need exercises to start with now, try a few of these best exercises for men: Bodyweight squats Photo by skynesher on iStock Stand with your feet shoulder-width apart, and begin to slowly bend your knees like you’re trying to sit into an imaginary chair. Try to keep your torso lifted and keep your heels flat on the ground. Stop when your knees are at a 90-degree angle. Pause, and then return to standing. Start with three sets of 10 squats. Squats like this work your posterior chain, meaning the large muscles along the back of your body — including your hamstrings, glutes, and obliques. By strengthening these muscles, you may actually reduce your risk of experiencing lower back pain.8 Once bodyweight squats start feeling comfortable, add some dumbbells or a kettlebell for a little more resistance. Once you’ve built your strength and confidence, you can begin adding more weight. Push-ups Photo by Mikolette on iStock Get into a high-plank position, and lower yourself slowly until your chest hits the ground. The key is to keep your back flat. If it sags down or tents upward, you won’t experience full muscle activation. And once your chest touches the ground, push up with force. Aim for three sets of 12 push-ups, or whatever you can manage. If starting in a plank position is too challenging, you can always drop down to your knees! It’s better to focus on proper form, especially when you’re just starting out. The payoff is more than just upper body strength. In addition to toning your arms and chest, push-ups work your core and glutes, as well.9 Crunches on a Swiss ball You’re probably familiar with standard crunches: You lay on the ground with your feet flat on the floor, put your hands behind your head, and lift your shoulders a few inches off the ground, squeezing your core tight in the process. Photo by twinsterphoto on iStock And crunches are great, but according to a study published in the Journal of Applied Research, you can engage about 50% more muscle when you do them with your back against a Swiss ball, that big rubber inflatable you sometimes see rolling around the gym.10 For a complete ab burn, aim for three sets of 10 Swiss-ball crunches. And if you need more inspiration for your first day at the gym, check out these 6 Tips to Start a Strength Training Routine. Finding the best men’s fitness routine may feel intimidating, but as you continue on your weight-loss journey, you’ll find it easier and easier to make time for workouts. To find out how Jenny Craig can help keep you motivated and give you a tailored weight loss meal plan to help reach your goals, schedule your free appointment. Clint Carter Clint Carter is a reporter with more than a decade of experience in health, nutrition, and fitness, and his stories have appeared in Men's Health, Women's Health, Shape, and other fitness-driven magazines. His reporting is driven by the belief that foods are rarely ever "good" or "bad," but rather, their value depends on how they fit into an overall diet. His favorite meals are those consumed at a campsite, and much of his time is spent cycling and hiking around his home in New York's Hudson Valley. Favorite healthy snack: Sardines and avocado on toast Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: Peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) Sources: [1] https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf [2] https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html [3] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 [4] https://www.academia.edu/8012754/Effect_of_Goal_Setting_on_Motivation_and_Adherence_in_a_Six_Week_Exercise_Program [5] https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00648/full [6] https://www.ncbi.nlm.nih.gov/pubmed/28650196 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129110/ [8] https://journals.lww.com/acsm-healthfitness/Fulltext/2017/07000/Posterior_Chain_Exercises_for_Prevention_and.13.aspx [9] https://www.medicalnewstoday.com/articles/323640.php [10] http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.506.1145&rep=rep1&type=pdf
  33. Stephanie E - Jenny Craig
    The 4 worst foods to eat before bed Photo by Elli O on Unsplash 1. Spicy foods Step away from the hot sauce — overdoing it with spicy foods before bed might result in a restless night. Spicy foods may cause heartburn and indigestion, and this discomfort could spell trouble for a good night’s sleep. Heartburn can also become worse when lying down — if stomach acid makes its way up the esophagus.3 Photo by Adam Jaime on Unsplash 2. Alcohol A nightcap might sound like a good idea before bed, but it might not be the best choice for a restful night (or weight loss). While alcohol might help you to fall asleep initially, it doesn’t help to sustain deep, restful sleep. A recent study found that drinking alcohol as little as four hours before going to bed can significantly disrupt sleep continuity.5 Photo by David Mao on Unsplash 3. Coffee If you’re sensitive to caffeine, you may want to skip a late-night cup of coffee. Experts at Healthline report the effects of caffeine peak within 30-60 minutes of consuming it, and you may start to feel jittery depending on how much you’ve sipped.7 Research suggests that your genes may play a role in your reaction to caffeine, and that people can fall into one of three categories of caffeine sensitivity: high, regular or low.8 Those who are more easily affected by caffeine may experience sleep problems — so you may benefit from monitoring your consumption of caffeine, particularly in the afternoon and evening. If you do need your morning cup o’ joe, that’s OK! Research suggests coffee may be good for your health. But for a better night’s sleep, try to avoid drinking several cups of coffee at least six hours before bedtime.9 Photo by Caleb Oquendo on Unsplash 4. Fatty, sugary foods High-fat, sugar-filled meals and snacks are unhealthy foods to avoid before bed. A recent study found that low-fiber diets that emphasized saturated fat and sugar were associated with more disrupted, less restful sleep.10 In the study, participants fell asleep faster after eating nutritionist-provided meals that were higher in protein and lower in saturated fat, compared to when they chose their own food and drinks. Skip sugary, greasy fast food at mealtimes and aim for a balanced diet with a healthy mix of fiber-rich vegetables and fruit, lean protein and healthy fats. With Jenny Craig, you’ll enjoy a delicious, balanced menu that’s complete with entrees, snacks, shakes, and even dessert. And the good news is, you won’t have to avoid any of these before bed! Get started now — choose the menu that’s right for you. Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed By: Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) Sources: [1] https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times [2] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6476615/ [4] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410292 [5] https://academic.oup.com/sleep/advance-article-abstract/doi/10.1093/sleep/zsz136/5535848?redirectedFrom=fulltext [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/ [7] https://www.healthline.com/health/how-long-does-caffeine-last [8] https://www.eurekalert.org/pub_releases/2018-06/k-nrs060518.php [9] http://jcsm.aasm.org/viewabstract.aspx?pid=29198 [10] http://jcsm.aasm.org/ViewAbstract.aspx?pid=30412
  34. Stephanie E - Jenny Craig

    Simply Inspired Baked Pear Crumble

    Stephanie E - Jenny Craig posted a post in Recipes

    If you are on the Jenny Craig program, check with your consultant before making any swaps or changes to your plan to ensure you stay on track! Makes 8 servings. Ingredients: 1 Jenny Craig Apple Cinnamon Oatmeal 1 packet Jenny Craig Breakfast Syrup ½ cup walnuts ½ cup unsweetened shredded coconut 2 tablespoons flax seed ½ teaspoon ground cinnamon ½ teaspoon vanilla extract 4 ripe pears Whipped topping, for serving Instructions: Preheat oven to 350 F. In a food processor, combine the oats, walnuts, shredded coconut, flax seeds, and cinnamon. Pulse until finely ground. Add the vanilla, and pulse until just combined. The mixture should hold together when squeezed between your fingers. Cut the pears in half lengthwise. Using a tablespoon, scoop out the cores. With a paring knife, cut a “v” shape around the edges of the stem, cutting downward on an angle. Remove the stems. Set the pears in a baking dish, cut-side up. Fill each with ¼ cup (30 grams) of the crumble topping, pressing lightly into the pears. Bake for 15 minutes, or until the topping is golden brown and the pears are tender when pierced with a paring knife. Add whipped topping and a drizzle of Jenny Craig syrup, if desired. Serve immediately. Enjoy!
  35. Patty Hassouneh Patty Hassouneh changed their profile photo
  36. Serena - Jenny Craig

    Jenny Craig Online: At Home & On Your Schedule

    Serena - Jenny Craig commented on Sarah S – Jenny Craig's post in Jenny Craig News

    We can definitely help you set up your online account. Give our Jenny Care Team a call at 1-800-536-6922 and we can renew your program as well. Thanks!
  37. Guest

    Jenny Craig Online: At Home & On Your Schedule

    Guest commented on Sarah S – Jenny Craig's post in Jenny Craig News

    Hello, I am currently in Jenny Craig client but I haven’t gotten food in a while I’d like to try the online ordering also want to pay for my renewal fee.
  38. Elisa - Jenny Craig started following 6 Healthy Low Sugar Desserts to Satisfy Your Sweet Tooth
  39. Elisa - Jenny Craig

    6 Healthy Low Sugar Desserts to Satisfy Your Sweet Tooth

    Elisa - Jenny Craig commented on Stephanie E - Jenny Craig's post in Eat Well

    Hi Cindy, We're glad you like the recipes! Let us know if you try one. Enjoy!
  40. Guest

    6 Healthy Low Sugar Desserts to Satisfy Your Sweet Tooth

    Guest commented on Stephanie E - Jenny Craig's post in Eat Well

    Thank you for the the awesome healthy recipes. I plan to work them into my eating plan.
  41. Online Health Link Online Health Link changed their profile photo
  42. Stephanie E - Jenny Craig

    Healthy Tip of the Week: Avoid Eating Late at Night

    Stephanie E - Jenny Craig posted a post in Eat Well

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.w-css-reset-button-important{border-radius:0!important;color:#fff!important;} @keyframes VOLUME_SMALL_WAVE_FLASH { 0% { opacity: 0; } 33% { opacity: 1; } 66% { opacity: 1; } 100% { opacity: 0; } } @keyframes VOLUME_LARGE_WAVE_FLASH { 0% { opacity: 0; } 33% { opacity: 1; } 66% { opacity: 1; } 100% { opacity: 0; } } .volume__small-wave { animation: VOLUME_SMALL_WAVE_FLASH 2s infinite; opacity: 0; } .volume__large-wave { animation: VOLUME_LARGE_WAVE_FLASH 2s infinite .3s; opacity: 0; } #wistia_grid_31_wrapper{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;font-family:Arial,sans-serif;font-size:14px;height:100%;position:relative;text-align:left;width:100%;} #wistia_grid_31_wrapper *{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;} #wistia_grid_31_above{position:relative;} #wistia_grid_31_main{display:block;height:100%;position:relative;} #wistia_grid_31_behind{height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_31_center{height:100%;overflow:hidden;position:relative;width:100%;} #wistia_grid_31_front{display:none;height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_31_top_inside{position:absolute;left:0;top:0;width:100%;} #wistia_grid_31_top{width:100%;position:absolute;bottom:0;left:0;} #wistia_grid_31_bottom_inside{position:absolute;left:0;bottom:0;width:100%;} #wistia_grid_31_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_31_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_31_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_31_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_31_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_31_below{position:relative;} Video Transcript Hi, I’m Heather Lake, a health and lifestyle contributor for Jenny Craig. Here’s your healthy tip for the week: Avoid eating late at night. Our metabolism naturally functions best during the morning and afternoon via a 24-hour cycle referred to as our circadian rhythm.1 The patterns are typically divided into two 12-hour periods, which are dictated by daytime and nighttime. Since your metabolism peaks toward mid-day and tapers off towards the early evening, your body isn’t primed to process large meals at night. By eating your last meal at a decent hour, you’ll be working with your metabolism, naturally! Is late night eating bad for you? New research suggests that the effects of eating late at night could affect your health, potentially leading to a higher risk of prediabetes and hypertension (high blood pressure).2 In one study, participants who ate 30% or more of their daily calories after 6 p.m. were 19% more likely to develop prediabetes and 23% more likely to develop hypertension, compared to those who ate at an earlier time.2 So, rather than reaching for a midnight snack, here’s how to stop overeating at night and how you can practice healthier habits — starting tonight. 5 tips to stop overeating at night 1. Stick to a schedule So, what time should you stop eating at night? To work with your body’s natural rhythms, you can try time-restricted feeding: Eat within the first 12 hours of the day and allow your body to rest during the remaining 12 hours by avoiding food and caloric beverages. For example, try having breakfast at 7 a.m. and finishing your dinner by 7 p.m. As a rule of thumb, try to eat dinner at around the same time each night to maintain consistent eating habits. To get dinner on the table and avoid late night eating, make mealtime simpler by prepping ingredients ahead of time — here are 13 meal-prep tips to get you started! 2. Don’t forget about breakfast Although there’s plenty of time between breakfast and dinner, eating breakfast may help to prevent unhealthy snacking in the evenings, one small study found.3 In the study, women who ate a high-protein breakfast experienced increased fullness and reduced their high-fat and high-sugar snacks in the evenings, compared to breakfast skippers or those who had a normal amount of protein during their first meal.3 Here’s how you can lay out your meals for the day, plus delicious ideas for breakfast. 3. Eat a well-balanced dinner Photo by Trang Doan on Pexels Enjoy a dinner that includes all three macronutrients: carbohydrates, lean protein and healthy fat. Fiber, protein and healthy fats may help you feel more satisfied between meals and prevent mindless munching. This helpful portion size infographic can help you get the right amounts of each of these food groups at every meal. Here are some delicious options to make a healthy (and satisfying) dinner plate: Fiber-rich sources of carbohydrates, like non-starchy vegetables, fruits and whole grains, are more nutritious than simple carbohydrates like white bread and soft drinks. A small portion of lean protein, like fish, chicken or turkey, is a great choice over more fatty cuts of meat. If you avoid eating meat, check out these 14 vegetarian-friendly, protein-rich foods. A small portion of unsaturated fat, found in avocado, nuts and olive oil, provides important nutrients that may be beneficial for heart health and “good” HDL cholesterol levels.4 4. Try sipping water or herbal tea The next time you feel hungry at night, try drinking a glass of water or a cup of tea, which could help you feel full. Some symptoms of mild dehydration, including headaches, difficulty concentrating and feelings of tiredness, may be easily mistaken for hunger pangs.5 To stay hydrated, a general rule of thumb is to aim to drink at least eight 8-ounce cups of water daily. Check out these 10 easy ways to start drinking more water. 5. Try a low-calorie snack that could help you sleep Try to avoid high-fat, high-sugar foods before bed that could leave you feeling weighed down all night long. Pass on the late-night ice cream or fast food and opt for a more nutritious option, like one of these seven healthy, sleep-friendly foods. Now go ahead, catch those zzz’s! Ready to put a stop to late-night eating? Although it might be tempting to grab a sugary or salty late-night snack, following these tips can help you to make better choices when hunger pangs hit. Want even more healthy tips? Stay tuned for next week’s healthy tip of the week by signing up for our health and wellness newsletter. You’ll also receive 10 ways to jump-start your weight loss right now! Sources: [1] https://www.cnn.com/2017/05/19/health/weight-loss-circadian-rhythms-drayer/index.html [2] https://www.ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p248 [3] https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21185 [4] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [5] https://www.seattletimes.com/life/wellness/hunger-vs-thirst-are-you-eating-when-you-should-be-drinking/ Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)
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