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Managing Type 2 Diabetes With Diet & Jenny Craig
Elisa - Jenny Craig commented on Sarah S – Jenny Craig's post in Live Life
Hi Cheryl, We're excited you've chosen Jenny Craig to help you reach your health goals! Good luck on your journey, and feel free to reach out with any questions you may have along the way. -
How's it going @Ms Jam?
-
I loved reading this. I can't wait to follow your journey. I can relate to everything you said.
-
#TransformationTuesday: My Latest Progress Picture
Numea commented on xtine danielle's blog entry in xtine danielle's weight loss writings
Gorgeous! Congratulations on a job well done!!!!! -
Is a Personalized Diet Right For You? Take This Quiz to Find Out!
Elisa - Jenny Craig posted a post in Eat Well
Answer a few simple questions to find out if a personalized diet plan is right for you. -
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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 tip for the week: Move more. Moving doesn’t just help aches and pains from stiff joints — it’s a great way to relieve some stress, gain some clarity and carve out some time to enjoy with friends. Whether you only have a quick break to sneak some movement into your day or find an activity you’re able to enjoy a few times a week, being active is an important part of improving your overall health. Here are a couple of ideas to get started: If you’re strapped for time, try going on a 5 to 10-minute walk on your lunch break — breaking up your activity is just as beneficial as doing it all in one session! If the gym isn’t your thing — find an activity that’s more your style! Get involved in an intramural sports club or grab your friends and start a walking club before work! How much exercise do I need? Paired with a healthy, balanced diet, exercise can be a fun and engaging way to support your weight loss efforts. According to the Physical Activity Guidelines for Americans, adults should aim to get a minimum of 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity aerobic exercise (activities that pump up your heart and breathing rates) for substantial health benefits.1 A combination of the two is fine, and ideally, it would be done throughout the week. A review of multiple studies found that regularly exercising more than the minimum recommendation (150 minutes of moderate-intensity exercise) may be more likely to help with weight loss and maintenance in the long term.2 If you’re just beginning to introduce physical activity into your day, start slowly! You can always increase the length and intensity of your sessions as you get used to being more active. For more exercise tips, check out the Beginner’s Guide to Exercise. 5 exercises for beginners When weight loss is your goal, it’s important to create a calorie deficit: burning more calories than you consume. Paired with a healthy, balanced diet, finding more ways to be active throughout the day can support your weight loss efforts. Here are some quick ways to get started — no fancy gym equipment required! 1. Take a brisk walk. Walking may not seem like the most intense activity, but with a little time and patience, it can be a surprisingly effective way to burn calories. To get the right technique, the Mayo Clinic recommends the following:3 Keep your head held high and look forward, not down. Move your shoulders. Keep your back straight, rather than leaning forward or backward. Move your arms and bend your elbows slightly. Tighten your stomach muscles to work your core. When you take a step, let your heel connect with the ground and roll your foot forward to press your toes against the ground. 2. Hit the stairs. Climbing the stairs uses 8-10 times more energy than when you’re at rest.4 Regularly taking the stairs has been linked to a lower risk of stroke in men5 and when done post- meal, may decrease blood glucose levels in people with Type 2 diabetes.6 Taking the stairs has also been shown to improve fitness and body composition.4 Photo by Artsplav on iStock 3. Try incline push-ups. You can ease your way into strength training by using slightly modified moves. Instead of traditional push-ups, try incline push-ups against a wall, which work the same muscles but don’t require you to get onto the floor. They’re a great way to begin building strength in your arms, shoulders, back and core. Photo by undrey on iStock 4. Plank it out. Holding a plank position works tons of muscles in your core, back, shoulders and arms. If your arms start to shake while you’re holding a plank, lower yourself down and rest before trying again. The more you practice, the easier it will get! Photo by LeoPatrizi on iStock 5. Have a seat. A wall sit helps to strengthen the quadriceps muscles in your legs and your lower abs. 6. Ready, set, stretch! Always remember to stretch after physical activity. Stretching helps to keep your muscles and tendons flexible, which is especially helpful after a workout. Experiment with a variety of stretches to work different muscles. Just remember: You can ease into an exercise routine by gradually increasing your activity. For extra tips to add movement into your day, these six exercises are great for beginners, and you won’t even need to break a sweat! Exercise isn’t the only way to boost your weight loss — what you eat and the support you receive matter, too. Jenny Craig offers delicious, balanced meal plans and the help of a personal weight loss consultant to support you throughout your journey. Looking for more ways to build healthy habits and benefit your weight loss? Get these 10 simple tips! Sources: [1] https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf [2] https://spectrum.diabetesjournals.org/content/30/3/157 [3] https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/proper-walking-technique/img-20007670 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359596/ [5] https://www.ncbi.nlm.nih.gov/pubmed/9756580 [6] https://www.ncbi.nlm.nih.gov/pubmed/27547414 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!) -
Managing Type 2 Diabetes With Diet & Jenny Craig
Guest commented on Sarah S – Jenny Craig's post in Live Life
I have an appointment Monday with a consultant. I have type 2 diabetes and my hga1c keeps increasing. I need health management -
1. Stay hydrated. Post-Thanksgiving, the weather starts to feel more wintery (at least in most states!), so you might not be reaching for your water bottle as much anymore. But there are plenty of good reasons why you’ll want to fill up your cup after Thanksgiving. For starters, drinking water may help support your weight loss goals. One study1 found that dieting adults who drank about 16 ounces of water before their meals lost more weight than those who just focused strictly on dieting. Staying hydrated might also boost your metabolism, one small study found.2 The benefits only lasted about an hour, but drinking approximately two cups of water boosted metabolism by 30% during that time. Drinking H20 also can help break down food that you’ve digested3 — and who wouldn’t want that after a Thanksgiving meal? The amount of water needed is different for everyone4 (for example, if you live in a warm climate, you may need more water than someone lives in a cool climate). A general rule of thumb is to drink a minimum of eight 8-ounce glasses of water a day — however, you may need to drink more if you’re physically active, thirsty or live in a warm environment. 2. Be mindful of leftovers. Photo by Amy Newton-McConnel on iStock It can be all too tempting to want to fill your plate sky high with leftovers the days after Thanksgiving. We get it: You don’t want anything to go to waste — especially Aunt Edna’s sweet potato casserole! But with leftovers, it’s important to follow the same guidelines that you would when you’re eating your Thanksgiving meal. For example, you’ll want to choose one protein (like turkey without the skin), one starch (like sweet potatoes or corn), and then two vegetables (like green beans and a salad). Remember to also watch your portion sizes — use this handy visual guide to help. You can also use those leftovers in a super healthy way — try putting some light meat turkey strips on top of a veggie-packed salad. Or throw any leftover green beans into a healthy soup. 3. Eat your veggies. Sure, Thanksgiving dinner is centered around the turkey, but the main dish can easily be out shadowed by all the starchy side dishes (we’re looking at you sweet potato casserole, mashed potatoes, stuffing and rolls!). So why not post-Thanksgiving, make vegetables the star of the show for most of your meals? For lunch, opt for a salad or cooked veggies with a lean protein. For dinner, make veggies the base of your meal, using cauliflower rice instead of the regular variety. Looking for a healthier take on mashed potatoes? Try this simple mashed cauliflower recipe. Here’s why you’ll want to make sure you’re loading up on veggies after Thanksgiving: Eating plenty of non-starchy vegetables and consuming a moderate amount of fruit is an important part of weight management.5 Veggies and certain fruits are typically packed with beneficial fiber that can help you feel satisfied with fewer calories.5 Plus, some high-fiber options like leafy greens and peas might also help balance your blood sugar (which is especially important if you have prediabetes or type 2 diabetes).6 4. Get moving. Photo by Zukovic on iStock After a busy day or two with family, the last thing you probably want to do is hit the gym. You might be feeling sluggish after the holiday meal and exhausted from all the social time. Still, it’s worth it to get your heart pumping (and remember, you don’t have to go to the gym to be active!). Something as simple as a 15 to 30-minute walk around your neighborhood can do the trick. Exercise is a great way to help control your weight7 and get you back on track after the holiday. The health benefits of exercise extend beyond weight management: Being active regularly might also lower your risk of heart disease — by improving your circulation and strengthening your heart.7 Plus, you may also be able to lower your blood pressure and triglyceride levels.7 So post-Thanksgiving, make it a goal to get the recommended amount of fitness. According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate aerobic exercise (like swimming or brisk walking), or a minimum of 75 minutes of vigorous aerobic exercise (like running or taking a dance class), plus strength training two times per week.8 Also, consider starting a fit family tradition next year. Run or walk a “Turkey Trot” race in your hometown, or play a game of catch or flag football outside with your family members while the turkey is cooking (just make sure someone is still keeping an eye on the bird!). 5. Log more zzz’s. Leading up to the Thanksgiving holiday, you likely had a million things going on — whether you were traveling to visit family, hosting relatives, or just whipping up a dish to bring to the festivities. Needless to say, you’re probably exhausted! Even though post-Thanksgiving is still a busy time of year, you’ll want to focus on getting quality sleep after turkey day. One recent study found that overweight and obese people who didn’t sleep well lost less weight compared to those who logged better sleep, when taking part in a weight loss program.9 According to the National Institutes of Health, a lack of sleep can affect a range of essential functions — from your blood pressure and cardiovascular health to your appetite and mood.10 Skimping on sleep might also raise your risk for obesity and heart disease.10 The National Sleep Foundation recommends adults aim for 7-9 hours of sleep per night11 to support your overall health. (Try these sleep hacks like keeping your phone in another room, so you aren’t tempted to scroll through social media before bed.) And while December can be a crazy time, if you make sleep a priority, it may help you stay on track with your weight loss goals and help you feel more rested in the process. Ready to start your healthy post-Thanksgiving detox? Give these tips a try this holiday season! Looking for a weight loss plan that’s science-backed, has delicious food and is easy to follow? Check out the different menu plans that Jenny Craig offers and find the one that works best for you! Sources: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/ [2] https://academic.oup.com/jcem/article/88/12/6015/2661518 [3] https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works [4] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 [5] https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf [6] https://www.helpguide.org/articles/diets/the-diabetes-diet.htm [7] https://medlineplus.gov/benefitsofexercise.html [8] https://health.gov/paguidelines/second-edition/pdf/PAG_ExecutiveSummary.pdf [9] https://www.nature.com/articles/s41366-019-0401-5 [10] https://newsinhealth.nih.gov/2013/04/benefits-slumber [11] https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times Leslie Barrie Leslie Barrie has a health writing and editing background, and holds her master's degree from Columbia University Graduate Journalism School. Over the past 10 years, she has worked at various magazines in New York City, such as Woman's Day, Health, Seventeen, and more. When she's not writing about health, she likes living it — she enjoys running, hiking, swimming, and yoga (even though she's not the best at it, it helps her to relax!). Favorite healthy snack: a piece of dark chocolate with a handful of almonds 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!) - Earlier
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1. Cucumbers Photo by Natalie Rhea Riggs on Unsplash Cucumbers contain quercetin, an antioxidant that may help to reduce inflammation.2 2. Fennel Photo by haoliang on iStock Fennel seeds, brewed into a tea, have been shown to help relieve gas.3 3. Ginger Photo by Pixabay on Pexels If you’re suffering from bloating, gas or constipation, try adding ginger to your next meal. Eating ginger may help to reduce gas, bloating and intestinal cramping.4 4. Lemons Photo by Claudia Crespo on Unsplash Replace salty ingredients with a spritz of lemon juice as an alternative to adding extra salt. Diets high in sodium may be linked to bloating.5 5. Bananas Photo by Daria Shevtsova on Unsplash This tropical fruit may help to reduce bloating. A small study found that women who included bananas in their diet significantly lowered their levels of bloating, compared to a control group that only drank water.6 6. Peppermint Photo by Pixabay on Pexels Peppermint oil could be a powerful tool to help beat bloating. Study participants with IBS enjoyed some relief after taking peppermint oil capsules.7 Peppermint oil has anti-inflammatory, antioxidant and anesthetic qualities, which may help manage IBS symptoms, including abdominal pain and constipation.7 7. Yogurt Photo by Tanaphong Toochinda on Unsplash The probiotics in yogurt may make it an excellent choice to help with bloating. If you’re lactose-intolerant, dairy may not be a good option to reduce your symptoms, however, eating yogurt with certain probiotics (Lactobaccilus acidophilus and Lactobacillus bulgofilu) may be beneficial to people who normally avoid dairy products.8 Feel better, not bloated Feeling bloated can be an uncomfortable, and sometimes embarrassing, experience. To help improve symptoms, give one of the seven foods a try — you might just feel better. Remember to always consult your doctor before making changes to your diet. Want to learn more about how healthy eating habits can help you feel your best? Jenny Craig can help. Enjoy a delicious, balanced diet that fits your lifestyle — choose your menu plan today! Sources: [1] https://www.hopkinsmedicine.org/health/healthy-woman/conditions/bloating-causes-and-prevention-tips [2] http://time.com/85889/the-best-and-worst-foods-for-bloating/ [3] https://www.sciencedirect.com/science/article/pii/S1878535212000792?via%3Dihub [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/ [5] https://journals.lww.com/ajg/Fulltext/2019/07000/Effects_of_the_DASH_Diet_and_Sodium_Intake_on.21.aspx [6] https://www.sciencedirect.com/science/article/abs/pii/S1075996411000424?via%3Dihub [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337770/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350578/ 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!) -
What to Expect At Your First Consultation
Elisa - Jenny Craig commented on Sarah S – Jenny Craig's post in Inspiration
Hello, Yes! Our freshly prepared, simply frozen meals are perfect to take with you on-the-go! We also have delicious shakes that you can enjoy alongside your morning meal. Feel free to chat with us or give us a call at 1-866-706-4042 with any other questions you may have. Thank you! -
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What to Expect At Your First Consultation
Guest commented on Sarah S – Jenny Craig's post in Inspiration
Do you have an option for those crazy grab a smoothie or shake mornings? -
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9 Ways to Avoid Holiday Weight Gain
Elisa - Jenny Craig commented on Jenny Craig's post in Live Life
Hi Tony, We agree! Those are great tips. We wish you a healthy and happy holiday season! -
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Keep to your exercise routine, or take an extra walk if possible.
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High-Intensity Workouts: Tips for Beginners and the Benefits for Weight Loss
Elisa - Jenny Craig posted a post in Move More
What does a HIIT workout look like? Photo by Geert Pieters on Unsplash There’s a chance you’ve already done a HIIT workout without realizing it. Many popular interval-based fitness studios use the principles of interval training to give their customers extra-sweaty workouts. If you want to start with one of those programs, check out our guide to trying a new workout class. But you can also create your own HIIT routine. You can do intervals on a bike or treadmill, but it’s more common for people to focus their HIIT workouts on bodyweight exercises like jumping jacks, squats, and burpees. (Find more on the benefits of these exercises with our guide, six tips to start a strength training routine.) There’s no official ruling on how long each HIIT interval should be. According to guidelines set by the American College of Sports Medicine (ACSM), intense intervals can be as short as 5 seconds or as long as 8 minutes — while the entire workout can last for 20-60 minutes.1 A common protocol for people in a rush is to work out for 7 minutes, alternating between 30 seconds of intense exercise and 10 seconds of rest.3 That’s quick, right? Ideally, you’d piece together two or three 7-minute circuits for even greater results, but even one circuit is enough to start working your muscles and get your heart pumping. What are some of the benefits of HIIT training? Photo by Andrew Tanglao on Unsplash According to ACSM, HIIT workouts could improve your blood pressure, cardiovascular health, cholesterol profiles and even your insulin sensitivity.1 And alongside a healthy diet, HIIT workouts also have the potential to help you lose body fat while maintaining muscle mass.1 But one of the biggest reasons people like HIIT is that it’s extremely efficient. In a study of 55 untrained college students, eight 20-second bursts of all-out pedaling on an exercise bike (that’s less than 3 minutes of total work) had as big an impact on cardiovascular health as 20 minutes of moderate pedaling.4 And a year-long study of overweight and obese subjects found that when it came to reducing visceral fat and overall body weight, three HIIT sessions per week were as effective as daily 30-minute sessions of moderate exercise.5 For people with lifestyle-related diseases like obesity, diabetes, and heart disease, HIIT might actually work better than standard workouts. A review published in the British Journal of Sports Medicine looked at 10 studies on people in these groups, and in terms of cardiovascular fitness, HIIT proved to be almost twice as effective as moderate-intensity exercise.6 As a partial explanation for HIIT’s efficiency, the ACSM points to the post-workout recovery. Compared to people who exercise at moderate speeds, HIIT participants burn 6% to 15% more calories during the two-hour period after the workout.1 Because of this, a study from Canada’s McMaster University found that a 20-minute HIIT workout could ultimately burn roughly the same number of calories over a 24-hour period as a 50-minute workout at moderate intensity.7-8 What should I expect? Photo by mirMemedovski on iStock Despite being quick, HIIT workouts are challenging (but don’t worry, you can gradually increase your level of difficulty). Most trainers suggest that you should be working at 70% to 85% of your maximum heart rate during vigorous physical activity.9 A heart rate monitor, like one you’d find on a fitness tracker, can help you out here, but an easier way to gauge intensity is to make sure you’re breathing too hard to carry a conversation. If you’re struggling to muster the motivation, check out these six tips that can change your exercise mindset. And if you’re totally new to working out, start with this beginner’s guide to exercise. How do I get started? Here are five things to consider as you schedule your first day of HIIT. 1. Choose your exercises Plan out the workout before you start the clock. The list below provides some solid options. It’s not comprehensive — you can add or subtract exercises to make the workout what you want it to be. But whatever you choose, consider listing the exercises out on a piece of paper or your phone, so you can check your way down the line without wasting any time. Push-ups Sit-ups Jumping jacks Chair step-ups Bodyweight squats Wall sits Tricep dips on a chair Plank Side plank High-knees Lunges Want to try one of these exercises? Here are seven that you can try right now — no gym required! 2. Schedule a few minutes to warm up and cool down Photo by Panuwat Dangsungnoen on iStock It’s good practice to spend 5-10 minutes before and after a workout, stretching, walking or jogging at an easy pace. Doing so at the beginning of workout primes your muscles for the work ahead by filling them with blood and increasing your range of motion. And afterward, a light cool-down session of less-intense activity can lower your heart rate and core temperature at a gentle pace, helping to prevent the soreness that might otherwise delay future workouts.10 3. Master the basics Start slow: Before going for speed, take time to make sure you understand the range of motion that each exercise requires. You might be comfortable with jumping jacks, but how do you feel about planks, high-knees, and side lunges? You also want to be sure you understand the lingo: Terms like reps, sets, and free weights can be confusing. (This helpful guide explains all the terms!) 4. Don’t be afraid to take breaks Listen to your body. If it’s telling you to slow down or take 10 minutes to rest, then by all means, do it. What’s important in starting a new routine is that you create a consistent and positive relationship with exercise. That won’t happen if you hurt yourself or find yourself feeling miserable. 5. Consider an earlier start time Hormones that drive motivation, specifically one called cortisol, are typically highest in the morning.11 So if you’re struggling to follow through with a new exercise routine, try scheduling your workouts before the day picks up steam. In one study, French researchers asked subjects to commit to stretching in either the morning or evening for 90 days. For those in the a.m. group, the daily task became automatic, indicating the formation of a reliable habit, 30% faster.12 Are you interested in adopting healthier lifestyle habits such as eating better and exercising more? Jenny Craig can help with menu options designed to fit your lifestyle. Set up a complimentary consultation with a weight loss consultant who can help you get started on the path to better health today! Sources: [1] https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf?sfvrsn=b0f72be6_2 [2] https://bjsm.bmj.com/content/53/10/655 [3] https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/ [5] https://www.ncbi.nlm.nih.gov/pubmed/29683919 [6] https://bjsm.bmj.com/content/48/16/1227.short [7] https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment [8] https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory [9] https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates [10] https://extension.psu.edu/warm-up-and-cool-down [11] https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=167&contentid=cortisol_serum [12] https://www.researchgate.net/publication/317927404_Effects_of_Circadian_Cortisol_on_the_Development_of_a_Health_Habit 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!) -
So.. I have a new Love - The Peloton Bike. Somehow I was inspired to paint the logo... SO I bought canvas and Paint. Next thing you know I went to an art fair and found an instructor. So we painted pears.. still work in processes....Now I paint at home (and at class) abstracts and Peloton logos.... SO here are a few of my fun paintings. So far I have hung the Peloton Logos and 1 abstract. Love this. And its a good way to focus on something besides eating. Food is fuel - and jenny food over veggies (spiced up) is ok by me.. sure I have excursions - but I must remember life is NOT about the food. There's nature, love, art, friends, family, health, books, Jasper (the cat) and Netflix (binging on Queen of the South at present)... SO guys drink some water, sit back and see the true beginner have some fun with Acrylic. If you want to play - there's a ton of YouTubes out there
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Jenny Craig Online: At Home & On Your Schedule
Elisa - Jenny Craig commented on Sarah S – Jenny Craig's post in Jenny Craig News
Hi Ramon, Please give our Jenny Care Team a call at 1-800-536-6922 and we can get you started on a plan that works for you! -
Jenny Craig Online: At Home & On Your Schedule
Elisa - Jenny Craig commented on Sarah S – Jenny Craig's post in Jenny Craig News
Hi Diane, We can definitely help you out! You can either order directly online by logging into your JennyCraig.com account and purchasing your food through our website here: https://www.jennycraig.com/food-menu. Or, you can give our Jenny Care Team a call at 1-800-536-6922 and we'll get you set up. -
- Ltino817
- ChristiS
Only lost 1.4 pounds first week. Feeling very sad
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Healthy Tip of the Week: Watch Your Portion Sizes
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;} #wistia_grid_82_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_82_wrapper *{-moz-box-sizing:content-box;-webkit-box-sizing:content-box;box-sizing:content-box;} #wistia_grid_82_above{position:relative;} #wistia_grid_82_main{display:block;height:100%;position:relative;} #wistia_grid_82_behind{height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_82_center{height:100%;overflow:hidden;position:relative;width:100%;} #wistia_grid_82_front{display:none;height:100%;left:0;position:absolute;top:0;width:100%;} #wistia_grid_82_top_inside{position:absolute;left:0;top:0;width:100%;} #wistia_grid_82_top{width:100%;position:absolute;bottom:0;left:0;} #wistia_grid_82_bottom_inside{position:absolute;left:0;bottom:0;width:100%;} #wistia_grid_82_bottom{width:100%;position:absolute;top:0;left:0;} #wistia_grid_82_left_inside{height:100%;position:absolute;left:0;top:0;} #wistia_grid_82_left{height:100%;position:absolute;right:0;top:0;} #wistia_grid_82_right_inside{height:100%;right:0;position:absolute;top:0;} #wistia_grid_82_right{height:100%;left:0;position:absolute;top:0;} #wistia_grid_82_below{position:relative;} Video Transcript I’m Heather Lake, a health and lifestyle contributor for Jenny Craig. Here’s your healthy tip for the week: Watch your portion sizes! As portion sizes have nearly doubled and even tripled over the past 20 years, keeping an eye on how much food you’re consuming is becoming more important. Here are a few tips to keep your portion sizes in check: Read your labels (remember, there’s often more than one serving in a package), eat mindfully, listen to your hunger cues, and try pre-packing all of your snacks. Portion control, made easy Thanksgiving is right around the corner — but when the table is piled high with turkey, mashed potatoes, stuffing and desserts, continuing to practice the healthy habits you’ve learned can seem challenging. If you’re feeling a little nervous about navigating your meals during the holiday season, that’s OK — we’re here to help! To help you stick to your weight loss goals, we’ve put together our best portion control tips so you can continue making healthy food choices, no matter the occasion. 5 portion control tips to take the stress out of mealtime 1. Reach for healthy snacks. Their bite-sized appearance can be deceiving: Many of the appetizers you’ll find at holiday meals and dinner parties can have an excess of sodium, added sugar and fat, which may affect your weight loss goals. Did you know: A single pig in a blanket delivers a whopping 18.3 grams of fat and 701 milligrams of sodium!1 For a quick and easy snack you can take along to your next event, grab a bag of Jenny Craig’s sweet and salty Kettle Corn or BBQ Crisps to curb between-meal hunger pangs. 2. Keep an eye on portion sizes. Curious about the difference between a portion and a serving? Portion size: the amount you serve yourself Serving size: the standardized, measured amount of a food or beverage (it’s typically listed on a product’s Nutrition Facts label) But don’t be fooled — many foods that are packaged in a single portion can actually contain multiple servings, making it easier to potentially overeat. 3. Build a delicious, portion-friendly plate. Let your favorite non-starchy vegetable be the star of your plate, then add other smaller portions around it, including protein and starch. Hack your holiday plate with this helpful infographic, or try this portion size chart to get the perfect amounts every time. 4. Try to eat mindfully. Mindful eating is a powerful tool to help you to recognize how your body responds to food. When you eat mindfully, you’ll pay attention to your eating behaviors and are encouraged to be more aware of feelings of physical hunger and fullness.2 Try these mindful eating tips to get started! 5. Love sweets? Go for smart choices. For many of us, the best part of a meal is the sweet treat at the end. But even if you have a sweet tooth (thanks, DNA!), there are plenty of desserts you can enjoy that won’t derail your weight loss goals. These six low sugar desserts are quick to make and can feed a crowd — great news if you’re the one hosting a party! Plus, they’re easy to portion out, so you can satisfy that sweet tooth without overdoing it. Whether you’re enjoying a meal at home or out with friends, being aware of your portion sizes is important. When there’s an amazing spread of food right within your grasp, it can be easy to put more on your plate than you need. Making sure you have the appropriate portions could help support your weight loss by emphasizing fresh (or frozen!) foods that provide a balance of healthy carbohydrates, protein and fat, rather than less nutritious options. Interested in a portion-conscious weight loss program? With Jenny Craig, portion control is built right in! Delicious entrées are freshly made, simply frozen and designed to support effective weight loss. You’ll also enjoy a selection of snacks, shakes and decadent desserts. Choose from a variety of convenient, healthy plans made to fit every lifestyle — and eat 6x a day! Get started by choosing your menu today! Sources: [1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/338709/nutrients [2] https://foodinsight.org/the-science-behind-mindful-eating/ 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!) -
Jenny Craig Online: At Home & On Your Schedule
Guest commented on Sarah S – Jenny Craig's post in Jenny Craig News
I am a life member of jenny craigs but l would like to order food and get it deliver to my house can you help me to do this -
Jenny Craig Online: At Home & On Your Schedule
Guest commented on Sarah S – Jenny Craig's post in Jenny Craig News
I was with Jenny Craig some years ago I didn’t really care for the consultant part of the program. Is it possible That, I can just come in and purchase food. -
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I Tried Jenny Craig’s DNA Weight Loss Plan. Here’s How It Worked for Me.
Elisa - Jenny Craig posted a post in DNA
How the Jenny Craig DNA Testing Program works Just as your DNA influences your height, the color of your eyes, whether your hair is straight or curly, and numerous other traits specific to you, studies have shown that your genetic makeup can influence factors related both to weight loss and weight maintenance.5-6 Through the Jenny Craig DNA Decoder Plan, your own personal DNA is analyzed according to 15 specific genetic markers that may influence your ability to lose weight — and keep it off. These genetic markers are broken down into five areas: 1. How your body may process food. Could carbohydrates help or hinder your weight loss? How does your body likely process protein? How does your body likely process fat? 2. Your body’s likely response to exercise. Could cardio or weight training boost your weight loss efforts? How likely are you to be naturally motivated to exercise? 3. Your sleep. Are you likely to get quality sleep? 4. Your eating behaviors and tendencies. Could you have a natural tendency to overeat? Are you likely to crave high-calorie foods? Do you have a higher likelihood to crave sweet foods? Are you likely to feel satisfied after a meal? 5. Your metabolism. Are you likely to have a normal resting metabolic rate? Is your body likely to be more resistant to losing weight? Do you have a tendency to regain weight after you’ve lost it? Do you have a natural likelihood to be overweight as an adult? Once your DNA is analyzed, you will receive a full report outlining your own personal DNA weight loss profile. This includes not only the results of the 15 different markers that were studied, but also a thorough explanation of how those results can affect your ability to lose weight. Tips related to your results for each specific marker are also included, as are helpful links to more information. Plus, you’ll receive a specific menu plan based on your results designed to help optimize your weight loss efforts — a reduced-fat menu plan, a reduced-carbohydrate menu plan or a balanced menu plan. Once you’ve received your profile, you’ll set up a meeting with your Jenny Craig weight loss consultant (either by phone or in-person), who will provide you with your recommended meal plan and answer any questions you may have regarding the program. Your consultant will guide you along your weight loss journey with helpful strategies and tips to lead a healthier lifestyle. My experience with the Jenny Craig DNA Weight Loss Program To be honest, when I heard about my DNA having the potential to affect, say, the quality of my sleep and whether I have a tendency to crave high-calorie foods — both of which can affect the success of a weight loss program — well, I was a bit skeptical. (Excited at the prospect of what I might discover, yes, but skeptical nonetheless.) After I received my DNA Collection Kit in the mail, I started following the instructions outlined on the kit: I made sure to avoid eating, drinking anything or chewing gum 30 minutes prior to taking the test. I wiped the inside of my cheek with the supplied swabs, returned the swabs in the enclosed postage-paid envelope and then waited about five days for an email announcing that my results were available through a secure portal that I accessed from my Jenny Craig account. (Actual results can take up to 10 days.) Before I looked at my results, I contemplated what they might show. I already knew that unhealthy carbs are a problem for me and I need to limit my intake of them or risk weight gain. I also knew that I’ve got a weakness for homemade chocolate chip cookies and often have cravings for sweets of other varieties as well, but I really didn’t expect the results to confirm either of these. (I mean, how could they?!) I adopted a wait-and-see approach for the 13 other factors I knew had been analyzed. Well, was this an eye-opening experience for me! Not only did my genetic profile show that I do indeed have a low utilization of carbs and an above-average tendency to crave sweet foods, but it also highlighted other areas I hadn’t considered that could play into my weight loss success — or failure. For instance, I have a low utilization of fat (which makes sense considering my experience with keto), an enhanced response to strength-training exercise (which could be helpful since I primarily do cardio workouts now), and a below-average tendency to get high-quality sleep (as my many restless nights could attest). While members can ask questions about their results on a private DNA community monitored by a registered dietitian and Jenny Craig’s customer care team, I was fortunate enough to be able to discuss my profile with Jenny Craig’s own Briana Rodriquez, R.D.N., a registered dietitian nutritionist and certified personal trainer. She said that since my profile indicated that I have a below-average utilization of carbohydrates, she would be putting me on Jenny Craig’s reduced-carbohydrate plan, which is lower in carbs than other Jenny Craig plans. With that in mind, Briana and I agreed that I would test Jenny Craig’s 1,200-calorie reduced-carb plan for two weeks (1,500- and 1,700-calorie plans are also available). While Briana and I discussed all elements of my profile, these are what I found to be the most interesting takeaways from our conversation: The markers are indicative, not definitive. While the DNA analysis looks at 15 different genetic markers related to weight loss, those markers do not necessarily mean that those genes have been expressed. “These markers indicate tendencies,” Briana told me. “They give us insight into your genetic makeup and what might work best for you when it comes to a weight loss plan.” Just because a specific marker might indicate that you are, for instance, less likely to feel satisfied after a meal, that doesn’t mean that gene has actually been “turned on” — although if you find that indicator to be accurate, then it very well may have been activated by your lifestyle such as dietary, exercise or sleep habits, what Briana calls your environment. But, she added, that doesn’t mean that if that gene has been expressed, that you can’t reverse it. And, she added, expression can be turned on or off depending on environmental factors such as diet and exercise. Your DNA markers provide insight into what, specifically, you can do to maximize your weight loss. For me, that means adding resistance training 2-3 days per week in addition to continuing with my regular cardio work; reducing my carb and fat intake; maintaining a moderate protein intake; and doing everything I can to maximize my sleep, as poor sleep quality has been linked to weight gain.7 How Jenny Craig’s reduced-carb menu worked for me The first thing I have to say about Jenny Craig’s reduced-carb menu is that the meals are absolutely delicious. The flavors are complex, the textures are interesting, and there’s a huge array of different foods to enjoy: everything from a Garden Vegetable Frittata or Cranberry Almond Barscotti for breakfast, to Chicken Margherita or Homestyle Meatloaf and Vegetables for lunch, to a Chicken Fajita Skillet or Rotini Pasta & Meat Sauce for dinner. Many items also include “simple inspirations” you can add to the meal for more variety, such as topping your Cheesy Egg & Steak Quesadilla with diced tomatoes, onion, cilantro, serrano peppers, and lime juice. And there are several different tasty items for dessert! As for my favorites? Well, it’s hard to choose, but the Crustless Chicken Pot Pie and the Roasted Turkey with Gravy & Cauliflower Mash were definitely at the top of my list. (Yeah, I’m a comfort-food type of gal.) For dessert, the Peanut Butter Cookies take the cake! Along with the four to five Jenny Craig meals/snacks I ate each day, I also added one or two of my own snacks daily, such as a small serving of almonds or light string cheese, as well as a small amount of healthy fat such as avocado, hummus or nut butter. And, of course, extra non-starchy vegetables and salads that I supplied were also on my daily menu. I found the weekly menus super simple to follow, with all meals and snacks specified for all seven days. They also feature areas where I recorded my daily exercise, my daily weight (Jenny Craig suggests weighing yourself every day) and the times when I started and stopped eating for the day — so all information for the week was self-contained in one place. Why is it important to keep track of the number of hours when you eat? Well, the reduced-carb menu, like most Jenny Craig menus, incorporates the Rapid Results program, which uses scientific findings8 to help fuel weight loss. In a nutshell, Rapid Results employs a daylight nutrition strategy (also known as time-restricted eating) to take advantage of your natural circadian rhythms; this means that you eat more calories earlier in the day, when you’re most active, and fewer calories later in the day, when you begin to wind down in preparation for sleep. It also means that you eat during a 12-hour nourishment period and take a break from eating during the 12-hour rejuvenation period to work naturally with your metabolism. Other perks of the Jenny Craig Program In addition to the meals being delicious and nutritionally balanced, there were several other features I liked about the program. Photo by Brandless on Unsplash 1. It includes plenty of fiber. I’ve always been a fan of fiber, not only for my gastrointestinal health but because it helps me feel satiated. Getting adequate amounts of fiber also has been shown to have a number of health benefits, from reducing the risk of diabetes, heart disease, hypertension, obesity and stroke; to helping lower blood pressure and cholesterol levels; to improving insulin sensitivity and controlling blood sugar levels.9 Unfortunately, not all diet plans popular today include enough fiber. But I’m happy to report that Jenny Craig’s plans do. For instance, most of my meals contained at least 4 grams of fiber per serving — with some boasting as many as 6 grams. Add in your additional servings of vegetables and salad and you’re well within the U.S. Food and Drug Administration’s minimum recommendation of 25 grams per day.10 2. I wasn’t hungry. I did expect to be hungry on the plan, but as long as I stayed on top of my meals and snacks, I really wasn’t. If I started feeling like I needed to nosh on something, I’d have a few celery, carrot or jicama sticks or a snappy dill pickle. (I found I was craving some crunch, and they helped satisfy that.) 3. It helped me watch my snacking. I’ve always been a grazer rather than a three-square-meals type of eater, but one thing I realized is I had been doing a fair amount of grabbing and eating, almost without realizing it. Before starting the plan, if I found myself hungry (or, I’ll admit it, bored), I would often pick up a few nuts, a spoonful of peanut butter or a few whole grain crackers, even if I’d just eaten a little while before. Now that I think about it, even though those snacks were healthy, they were adding extra calories to my day that I wasn’t even considering! The plan definitely helped me pay attention to my drive-by grazing. 4. It helped me with portion control. I realized that even though I’m a pretty healthy eater, my portions were often too big. Now I definitely have a better idea of proper portion control. 5. I loved the simplicity of it. Everything is properly portioned and calorie-balanced and has the proper amount of various nutrients. This takes the guesswork out of what you should eat — as well as how much and when. 6. Yes, it worked! After two weeks, I lost six pounds — twice the amount of weight I lost on four weeks of keto. Even better, I felt good, I had energy, and I was never bored. I hope reading about my experience with Jenny Craig’s DNA Weight Loss Program has been instructive for you, and perhaps even helped you decide whether you’d like to try it yourself. I found it fascinating, accurate and enlightening, and I’m so glad I had the opportunity to test it firsthand. Want more information on the Jenny Craig DNA Decoder Plan? Learn more here. Sources: [1] https://www.ncbi.nlm.nih.gov/pubmed/27581055 [2] https://europepmc.org/abstract/med/29568104 [3] https://www.ncbi.nlm.nih.gov/pubmed/12740450 [4] https://www.ncbi.nlm.nih.gov/pubmed/24898142 [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646098/ [6] https://www.ncbi.nlm.nih.gov/pubmed/?term=23628854 [7] https://www.nih.gov/news-events/nih-research-matters/molecular-ties-between-lack-sleep-weight-gain [8] https://www.ncbi.nlm.nih.gov/pubmed/27304506 [9] https://www.ncbi.nlm.nih.gov/pubmed/19335713 [10] https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/dietary-fiber.html 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!) -
Genetics vs. Lifestyle: Which One Affects Your Health Most?
Stephanie E - Jenny Craig posted a post in DNA
How your lifestyle could affect your weight loss efforts While many different factors can influence weight loss, a DNA weight loss tool, like Jenny Craig’s DNA Decoder Plan, can help to identify areas of your health that may be linked to your genes and your lifestyle. “Your genes can give you insight into your likelihood of developing or exhibiting certain health conditions,” says Dr. Mark Sarzynski, Ph.D., FAHA, FACSM, Director of Genomics Research at a genetics-based health management company. While all humans share the same genes — genes are expressed differently in every individual. Whether or not a gene is expressed, or turned “on” or “off,” can be impacted by your external environment (your lifestyle choices and what’s around you) and your internal environment (including factors such as hormones and metabolism).1 “Although your genetic markers can give you a better understanding of certain weight loss-specific traits that you may exhibit — they’re only one part of the picture. Your lifestyle, behaviors, and the environmental factors you’re exposed to have a substantial impact,” explains Sarzynski. Regardless of your genetic makeup, making healthy lifestyle choices can benefit your weight loss goals — and your overall health. These are some of the weight loss-related markers you’ll find with Jenny Craig’s DNA Decoder Plan, common lifestyle factors that could affect them, and healthy habits you can start practicing to support your goals. Overweight risk Photo by Valeria Boltneva on Pexels What this marker indicates: Your genetic predisposition to become overweight. Lifestyle factors that may contribute to this marker: Certain eating habits, like overeating or consuming fast food on a regular basis, can add unnecessary calories and high amounts of saturated fat, sugar and processed carbohydrates to your diet, which could all contribute to weight gain. If combined with an inactive lifestyle, it can be difficult for your body to burn off the majority of the calories you consume.2 Healthy habits to try: Following a balanced meal plan that includes complex carbohydrates, healthy fats and lean proteins in healthy portions is a great first step. One large study involving adults in the United States found that the types of foods and beverages eaten influenced the quantity of what was consumed. In the study, changes in the amounts of refined foods and liquid carbohydrates (including alcohol) consumed were associated with long-term weight gain, while changes in the amount of unprocessed foods (including vegetables, whole grains, fruits and nuts) were linked to weight loss.3 To help make mealtimes healthier, try these tips: Use this portion size guide to help build your plate Drink plenty of water Load your plate with fresh or frozen non-starchy vegetables (think: broccoli, asparagus, cauliflower, and more) Eat a moderate amount of lean protein (think: chicken, fish and legumes) Include a small amount of high-fiber carbohydrates in your diet (think: whole grains and fruit) Consume a small amount of healthy fat (think: avocado, nuts and olive oil) Additionally, try to increase the amount of physical activity you do in a day. One study found that regularly jogging or practicing yoga helped to decrease participants’ genetic predisposition to certain obesity measures.4 The study also determined that walking, mountain climbing and dancing could help lessen the effects of participants’ genes on body mass index, or BMI.5 Take a walk around the block, park farther away from your destination, or check out this Beginner’s Guide to Exercise for more tips. Your metabolism’s efficiency Photo by JESHOOTS.com on Pexels What this marker indicates: Information about your resting metabolic rate (the number of calories your body burns at rest), your tendency to regain weight, and more. Lifestyle factors that may contribute to this marker: If your test results suggest you have a slower metabolism, don’t worry — some factors that influence your metabolism simply happen naturally, like aging. Other elements that could impact your metabolism include a less active lifestyle, an unhealthy diet, a lack of sleep and poor-quality sleep. Although your resting metabolic rate (RMR) may gradually decline throughout your life,5 you can take steps to support it. One study indicates that RMR is greatly influenced by physical activity, because the boost it provides to your metabolic rate partially carries over, even when you’re finished exercising.5 As a result, the study concludes, people who are physically active may maintain a higher RMR than those who are sedentary.5 Your metabolism may also be affected by what — and when — you eat. Healthy habits to try: Try to eat in alignment with your circadian rhythm, the daily changes that happen to your mental, behavior and physical states over a 24-hour cycle.6 These patterns are typically divided into two 12-hour periods, which are dictated by daytime and nighttime. To follow this natural rhythm, you’ll consume most of your meals during daylight hours when your metabolism is working more efficiently, and refrain from consuming food and caloric beverages at night, so your body can focus on other processes besides digesting food. Jenny Craig’s Rapid Results weight loss program integrates a circadian rhythm-based “daylight nutrition strategy,” where you’ll eat your meals and snacks during the first 12 daylight hours, and then use the remaining 12 hours of the night to allow your body to rest. So, if you have breakfast at 8 a.m., you’ll finish dinner before 8 p.m., and have breakfast the next day at around the same time. And if going 12 hours without eating sounds intimidating, don’t worry — you’ll spend most of this time sleeping! Your sleep quality What this marker indicates: Whether or not you’re prone to getting quality sleep on a regular basis. Lifestyle factors that may contribute to this marker: Too little sleep and poor-quality sleep can both affect your weight loss efforts. But what could be keeping you up at night? Environmental factors play a large role when it comes to getting restful sleep. From high levels of stress to eating certain foods, there are a variety of factors that could potentially spell trouble for your zzz’s. When you miss out on sleep, your hormone levels of leptin (which helps to suppress appetite) and ghrelin (which helps to stimulate appetite) may be affected,7 which could influence eating habits. One study found that men who were sleep-deprived were more likely to crave high-carbohydrate foods that were sweet, salty or starchy.7 Healthy habits to try: The National Sleep Foundation recommends that adults get between 7-9 hours of sleep per night.8 You can also try these 10 sleep hygiene tips to get a better night’s rest. Eating a balanced diet, getting regular exercise and finding healthy outlets to help de-stress may all support restful sleep. Genetics vs. lifestyle: What’s more important for weight loss? Your genetics can play a part in your weight loss, but the way you live your life may have more of an impact. Learning about your genetic tendencies can be a helpful tool to support you during your weight loss journey, but your results don’t have to dictate your lifestyle. So, what’s the biggest benefit of taking a DNA weight loss test? Using these insights, it may be easier to spot habits that you can improve. You can focus on different areas of your lifestyle — like your eating, sleeping and exercise habits — and begin making healthy changes. Want to learn more about how your genetics, lifestyle and weight loss are all connected? Try the DNA Decoder Plan to help jump-start your weight loss today! Sources: [1] https://www.nature.com/scitable/topicpage/environmental-influences-on-gene-expression-536/ [2] https://www.cdc.gov/obesity/adult/causes.html [3] https://www.nejm.org/doi/full/10.1056/NEJMoa1014296?query=TOC#t=articleTop [4] https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277 [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645618/ [6] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/ [8] https://www.sleephealthjournal.org/article/S2352-7218(15)00160-6/fulltext 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!) -
What is diabetes? Photo by AzmanJaka on iStock Diabetes is a disease that involves having too much glucose, or sugar, in your blood. It occurs when your body either does not produce enough (or any) of a hormone called insulin — or, if it does produce the correct amount, your body cannot use it properly. Since insulin helps move glucose out of your bloodstream and into the cells of your body, low amounts or ineffective action of this hormone causes glucose from the food you eat to remain in your blood, rather than being moved to the cells of your body to be used for energy.1 Over time, diabetes can lead to a number of serious health conditions, including heart disease and stroke, nerve damage, kidney disease and some types of cancer. That’s why it’s important to take steps to prevent diabetes from occurring.2 While there are different forms of diabetes (Type 1 where your body doesn’t make insulin, and gestational diabetes which can occur during pregnancy), the most common form of diabetes is Type 2.1 Type 2 diabetes occurs when your body doesn’t use insulin properly; this is largely related to lifestyle factors (primarily, your diet and activity levels).3 We’ll focus on Type 2 diabetes here. How common is Type 2 diabetes? Unfortunately, it is very common — and getting increasingly more so both in the U.S. and throughout the world. In fact, experts agree that the disease has reached epidemic levels: An estimated 451 million people had the disease worldwide in 2017, and researchers estimate those numbers will reach 693 million by 2045.3 Experts say they have seen a rapid increase in Type 2 diabetes in conjunction with the global increase in rates of obesity, an increasingly sedentary lifestyle and a shift toward less-healthy dietary patterns.4 Yet, they add, these are all “modifiable” risk factors: You can reduce some risk factors by changing your lifestyle. What puts you at risk for Type 2 diabetes? According to the National Institute of Diabetes and Digestive and Kidney Diseases, certain factors can increase your risk of developing Type 2 diabetes, some of which you can control and some you cannot. They include:5 Being 45 or older Being overweight or obese Having a family history of diabetes Having a history of heart disease or stroke Having low levels of HDL (“good”) cholesterol or high levels of triglycerides Having high blood pressure Not being physically active In addition, the Centers for Disease Control and Prevention says that having prediabetes, a precursor to diabetes, increases your risk, as does having insulin resistance.6,7 A poor diet — especially one high in sugar, refined carbohydrates and trans fats, and low in healthy foods like whole grains, vegetables and fruits — may also increase your risk of diabetes.8 Are there any specific foods that can help prevent or reverse diabetes? While there are no foods that can reverse diabetes if you’ve already developed it, a good number have been shown to potentially reduce your risk of developing the disease. Here are eight. Photo by Shelley Pauls on Unsplash 1. Apples: Rich in a variety of phytochemicals that have been shown to decrease the risk of Type 2 diabetes,9 apples are widely recommended as a top food for helping prevent this disease. One large study found that people who ate one apple per day had a 28% lower risk of Type 2 diabetes, compared with those who didn’t eat any.10 Photo by Shelley Pauls on Unsplash 2. Beans: The American Diabetes Association (ADA)11 calls beans a diabetes superfood, and for good reason: They’re loaded with magnesium, a mineral that has been linked to a reduced risk of diabetes. In fact, the Office of Dietary Supplements (ODS)12 at the National Institutes of Health says that diets high in magnesium are associated with a dramatically lower risk of diabetes. Beans are also high in fiber, another important nutrient that may help head off diabetes. Photo by Shelley Pauls on Unsplash 3. Berries: Bursting with phytochemicals and other nutrients, berries — whether fresh or frozen — have been shown to improve blood glucose and insulin measurements in people with metabolic syndrome or insulin resistance, both of which can be precursors to diabetes. Citing cranberries, blueberries, raspberries and strawberries as the best berries in this regard, researchers13 say these fruits have beneficial effects on diabetes prevention, particularly as part of a healthy, balanced diet. Photo by Miguel Maldonado on Unsplash 4. Whole grains: Whole grains, in general, have been shown to be a powerhouse when it comes to helping prevent diabetes. A review of multiple studies14 showed a “strong inverse relationship” between whole-grain intake and the risk of Type 2 diabetes: The more whole grains that were eaten, the lower the risk of developing the disease. But you don’t have to consume copious amounts of whole grains to reap the benefits — simply try to opt for whole-grain versions of your favorite foods to start. Photo by Irina Grigoraş on Unsplash 5. Dairy products: Numerous studies have found that low-fat dairy products are linked to a reduced risk of developing Type 2 diabetes. For instance, one large study of post-menopausal women,15 found an inverse relationship between the consumption of low-fat dairy products and the risk of diabetes: The greater the intake of low-fat dairy products, the lower the risk of diabetes, particularly for women who were obese. Photo by Christine Siracusa on Unsplash 6. Fish: While research on the topic seems mixed, several studies have indicated that including fish in your diet may help prevent Type 2 diabetes.16 One study,17 for instance, found that a high intake of fatty fish, such as salmon, may prevent or at least delay the development of Type 2 diabetes. The ADA seems to agree, naming fish, particularly ones that are high in omega-3 fatty acids, a diabetes superfood. In fact, the organization recommends that people with diabetes eat fish — preferably fatty fish — twice per week, citing its positive effects on heart disease and inflammation.11 Photo by Adolfo Félix on Unsplash 7. Green leafy vegetables: Virtually all vegetables play an important part of a healthy diet, but when it comes to preventing Type 2 diabetes, leafy greens may be particularly important. Several studies have pointed to their role in helping prevent the disease, including a review of research18 that found people who had the highest intake of these veggies — in this case, 1.35 servings daily — reduced their risk of diabetes by 14%, compared with people who ate just 0.2 servings per day (the lowest intake). So, what’s the bottom line? While there are some uncontrollable factors that may increase your risk of developing Type 2 diabetes, there are other factors within your control that may reduce your risk. Tuning up your diet can have dramatic positive effects not only when it comes to potentially preventing diabetes, but for your overall health as well. Do you need help reaching a healthy weight? Jenny Craig can help. View our different menu plans that can help you reach your goals today. Sources: [1] https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes [2] https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153574/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114340/ [5] https://www.niddk.nih.gov/health-information/diabetes/overview/risk-factors-type-2-diabetes [6] https://www.cdc.gov/diabetes/basics/prediabetes.html [7] https://www.cdc.gov/diabetes/basics/insulin-resistance.html [8] https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/ [10] https://www.ncbi.nlm.nih.gov/pubmed/16192263/ [11] https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods [12] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ [13] https://www.ncbi.nlm.nih.gov/pubmed/31591634 [14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5506108/ [15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192458/ [16] https://www.ncbi.nlm.nih.gov/pubmed/22591895 [17] https://www.ncbi.nlm.nih.gov/pubmed/28606215 [18] https://www.bmj.com/content/341/bmj.c4229 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!) -
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! Serving size – 1 serving Per serving: 1 ½ starch, 1 fat, ½ fruit Ingredients: Jenny Craig Classic Waffles ½ cup mixed fruit (ex. Grapes, raspberries, diced apple) Instructions: Preheat oven to 350 F. Prepare Classic Waffles according to package. Flatten waffles slightly, by gently pressing with fingers between parchment paper. Wrap waffle into cone shape and secure with toothpick. Place waffle cones in oven for 7 minutes or until firm. Let cool on cooling rack and fill with fruit to make your cornucopia. Enjoy!
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