Healthy Habits

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5 Morning Routines That Could Benefit Your Health, According to Science

Buzzz. It’s 6 a.m. and your alarm just went off — what’s the first thing you do (besides reach for the nearest cup of coffee)? No pressure, but what you choose to do next could help set the tone for the rest of your day. To help you get a productive start, we’ve compiled five morning routines that could help improve your overall health, according to science. And don’t worry, you won’t need to wake up hours before the sun rises to reap the benefits — these tips are simple changes you can integrate into your week — no matter how busy you may be.  <br> If you’re tired of waking up on the wrong side of the bed, here’s how to make the most of your morning! #1. Eat Breakfast & Follow Your Rhythm Your body’s circadian rhythm is your 24-hour internal clock, which helps to naturally regulate your body’s chemical processes. These processes affect your physical, mental and behavioral health.1 Your metabolism follows this natural rhythm by being most efficient during the morning and then winding down in the evening. Here’s a simple way to stay in tune with your circadian rhythm and set yourself up for success: Ensure you eat a healthy and sustainable breakfast to start your morning (your first meal really can be the most important meal of the day!). Research indicates eating earlier in the day, rather than reaching for late-night snacks or meals, may help you stay in sync with your metabolism and could also support your weight loss efforts.2   #2. Get Active If you have trouble squeezing in a workout after a long day, make exercise part of your new morning routine. If hitting the gym first thing in the morning isn’t your cup of tea, try some alternative activities — yoga, dancing, tai chi, and weight lifting are just a few great options you can try. Your workout doesn’t need to take up the entire morning either. Just 30 minutes a day can help you reach the 150 to 300 minutes of moderate-intensity exercise recommended by the U.S. Department of Health and Human Services.3   <br> <br> Physical activity is just one of the ways your body releases stress, and it’s one of the healthiest outlets you can choose.4 Even something as simple as a short walk may help to lift your spirits and get you ready to <br> take on the day.5 #3. Don’t Miss Out on “Me Time” Feeling stressed? It may be time to take a break — and do something for yourself. Experiencing chronic stress can lead to a number of negative side effects, including weight gain.6 With the hustle and bustle of every day, it’s easy to lose sight of what you need to relax and recharge. Whether it’s getting a soothing massage, soaking up a little sunshine, or simply listening to your favorite podcast, there are plenty of ways to squeeze in a little “me time” before your day begins. Remember to take the time to treat yourself — you deserve it!  #4. Just Keep Sipping Every cell in your body depends on water to thrive. Without proper hydration, you may feel fatigued, dizzy, or even experience lowered blood pressure.7 The amount of water you’ll need will vary each day for a variety of reasons, including your weight, exercise level and the temperature. In addition to helping you feel <br> your best, research shows that staying hydrated may even help you lose weight.8  Jumpstart your morning with a delicious infused water that you can enjoy sipping all day long. Simply cut up fresh cucumber or your favorite fruit, add to a pitcher of water to soak overnight and enjoy!  #5. Try a “Digital Detox” If you’re one of the many people who reach for their smartphone first thing in the morning, you may be setting yourself up for a stressful day. A recent study showed more than four out of five adults in the U.S. constantly or frequently check their social media accounts, email and text messages.9 A digital break may be just what you need to avoid early-morning stress, but it doesn’t mean you need to abandon your devices completely.    If you’re already nervous about leaving your phone alone, don’t worry — here are a few easy ways to dial down your tech usage:10   Use your devices mindfully. Schedule certain times to check apps and messages. Recharge your devices in another room. Set limits on certain apps you tend to frequent – some phones now offer this feature.    Get Ready for a Great Morning! Let’s face it — unless you’re a self-proclaimed “morning person,” the first few hours of the day can be difficult. Slowly introducing simple morning routines can make a huge difference to your health and well-being without disrupting your regular schedule. The key is to find a routine that works best for you. When you create a healthy, consistent morning routine, you may find more ways to be positive and productive all day long.11   <br> The hardest part is getting started. Try choosing one or two of these routines to start, and add on others as you get more comfortable. Which morning routines do you want to try? Let us know in the comments below!   Sources: [1] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx <br> [2] https://www.ncbi.nlm.nih.gov/pubmed/23357955 <br> [3] https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf <br> [4] https://www.health.harvard.edu/staying-healthy/exercising-to-relax <br> [5] https://www.medicalnewstoday.com/articles/317451.php?sr <br> [6] https://health.clevelandclinic.org/why-self-care-isnt-selfish-advice-for-women/ [7] https://www.nytimes.com/2018/07/09/well/hydration-thirst-water.html <br> [8] http://www.annfammed.org/content/14/4/320 <br> [9] https://www.apa.org/news/press/releases/2017/02/checking-devices.aspx <br> [10] https://news.usc.edu/139642/simple-digital-detox-tips-can-curb-phone-addiction-habits/ <br> [11] https://www.forbes.com/pictures/gglg45gfd/benefits-of-early-risers/#6d0294971eb7  
Eat Well

Hit Your Goal? Learn How You Can Keep the Weight Off with the Jenny Craig Maintenance Program

You’ve finally done it. You’ve hit your goal weight! *Virtual high five!* You’ve been dedicated and focused and put time and energy into reaching this achievement — so now what?   When you’ve accomplished something this important, the last thing you want to do is to lose that progress you’ve made by falling back into old habits — which is why the Jenny Craig maintenance program can help keep you on the right track. On the program, you’ll move away from weight loss and begin focusing on maintaining your goal weight. The Jenny Craig maintenance program is designed to teach you how to sustain your goal and show you how you’ll apply what you’ve learned to your everyday life. And you won’t have to do it alone — a dedicated consultant will provide you with one-on-one support every step of the way. What is the Jenny Craig maintenance program? Once you’ve reached your goal weight, your new journey begins. Maintaining your weight and healthy lifestyle are the keys to your long-term success. Jenny Craig’s maintenance program aims to support you at your goal weight with a combination of personalized consultations and nutritionist-designed menus. This program is the best tool to help you build your confidence and knowledge of the healthy strategies you’ll continue using long after you’ve achieved your goal. Why it’s important to maintain your weight Whether your goal was to lose 16 pounds or 60, there are plenty of health benefits associated with weight loss. New research suggests gradually losing even 5 to 10 percent of your weight may provide these and other benefits, especially for those who are overweight or obese:1-3 Reduce risk of Type 2 diabetes Lower blood sugar levels Ease joint pain By actively maintaining your weight, you’re giving yourself the best opportunity to continue enjoying all the benefits of your weight loss, now and in the future. Here’s what you can expect from the Jenny Craig maintenance program: Receive personalized weight maintenance consultations Jenny Craig’s ability to offer private, one-on-one consultations sets them apart from other weight maintenance programs. Your consultant is the strong support system you’ll need to learn new maintenance strategies and continue using the ones you’ve already put into practice.   During your first month: You’ll meet with your consultant once a week to monitor your transition from weight loss into weight maintenance. Two months and beyond: Once you feel confident maintaining your weight, you may only need to meet with your consultant once per month.   Enjoy a new maintenance menu Once you reach your goal weight, you’ll want to stabilize it. Continue eating fresh, healthy foods and be mindful of your portion sizes. You can also continue to enjoy Jenny Craig meals and snacks as part of your daily menu planning for both the convenience and an ongoing model of portion control. You’ll gradually move away from a combination of weight loss and maintenance menus that include Jenny Craig meals and snacks to seven days of maintenance menus that focus on your own foods.   You’ll learn these and other helpful tips: How to plan your meals and build your own maintenance menu How to shop smart and understand food labels How to make the most of your Fresh & Free Additions How to make healthy choices while dining out   Learn helpful ways to manage your stress High levels of stress can potentially derail the healthy habits you’ve adopted. You’ll learn tips on how to manage it with the Jenny Craig maintenance program. One of the key techniques you’ll learn is how to practice mindfulness, which involves paying attention to your thoughts and feelings. It’s not just a great tool for weight loss — engaging in mindfulness exercises allows you to tune into the present to handle your stress head-on without being distracted by the past or future.6 Add physical activity to your day Physical activity is another important part of the equation when it comes to successfully maintain your weight. For weight maintenance, we recommend 45 to 60 minutes of activity on most days with a combination of cardio, strength training and stretching for the best results. If you’re just beginning to add exercise into your routine, take it slow – these videos are a great place to start. Remember to always consult your physician before starting a new exercise program. Beyond weight maintenance, regular exercise may help you to:7 Reduce your risk of heart diseases Manage your blood sugar and insulin levels Strengthen your bones and muscles Improve your sleep Research indicates that individuals who are less active are more likely to gain weight over time, compared to people who exercise between 150 and 300 minutes each week.8   Transform your way of thinking Hitting your goal weight is an incredible achievement, and maintaining that weight is just as profound. Sustaining your goal weight takes planning and practice. You’ve made positive changes to your health and lifestyle, so go ahead and celebrate (try these non-food rewards) – you deserve it! This is a great time to reflect on your “before” and “after.” What are some physical or emotional changes you’ve experienced after your weight loss? Do you have a new favorite outfit? Do you feel like you have more energy? Is it easier to be active? Savor these victories and use them to help you stay motivated throughout your weight maintenance journey.     Want even more tips from successful weight maintainers? Check out these tips for more inspiration.  Are you interested in joining the Jenny Craig maintenance program? Contact us today!       Sources: [1] https://www.hopkinsmedicine.org/digestive_weight_loss_center/conditions/diabetes.html [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3120182/ [3] https://www.obesityaction.org/community/article-library/what-your-weight-means-for-your-bones/ [4] http://www.nwcr.ws/Research/default.htm [5] http://www.nwcr.ws/Research/default.htm [6] https://greatergood.berkeley.edu/topic/mindfulness/definition [7] https://medlineplus.gov/benefitsofexercise.html [8] http://spectrum.diabetesjournals.org/content/30/3/157 [9] http://www.nwcr.ws/Research/default.htm
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5 “Healthy” Weight Loss Mistakes You Might Be Making

Stop us if any of this sounds familiar: you’ve read all the weight loss tips in magazines. You’ve made changes to your diet, and bumped up your exercise regimen. You feel like you’re living a pretty healthy lifestyle. But you still find yourself wondering, “Why can’t I lose weight?”  <br> As it turns out, there are a handful of sneaky weight loss mistakes that are incredibly common — they’re habits that might seem healthy, but may derail your weight loss journey. If you’re having problems losing weight, you might be accidentally sabotaging your goals. Check out these common weight loss mistakes and use our quick tips to help get back on track.  1. Skipping breakfast Even if you’re not hungry first thing in the morning, skipping breakfast could be one of the reasons you’re having problems losing weight. While it might seem like you’re simply eliminating the calories you’d consume during your morning meal, studies suggest1  that eating earlier in the day can potentially help you make healthier choices throughout the day.  <br>Fuel up with a protein-rich breakfast that includes fiber and carbohydrates (like whole grains or a small fruit). These good-for-you foods will help you feel satisfied and less likely to overeat during lunch and dinner. 2. You’re only focusing on exercise  Should exercise be part of your weight loss journey? While strenuous daily workouts aren’t necessary to lose weight, adding physical activity to your day may help you to shed pounds, avoid plateaus and stay healthy and strong for the long run. But if “sweat equity” is the only focus of your weight loss strategy, you may be setting yourself up for frustration.  <br>Why? Weight loss experts have found that slim-down success is approximately 80 percent diet and a mere 20 percent exercise – also known as the “80/20 rule.”2 One part of healthy, gradual weight loss is consuming fewer calories than you burn. And ultimately, it comes down to physical efficiency: it’s much easier to thoughtfully portion your meals than to try working them off by running 10 miles.  <br> Not sure where to start? Check out our beginner’s guide for helpful tips on adding activity into your routine. 3. “Saving” calories  If you’re considering swapping out a balanced meal for an unhealthy treat — perhaps thinking they have similar calorie counts — you’re only cheating yourself. Balanced meals will help nourish your body, keep you feeling satisfied and fuel you for the day ahead. Your body will convert a nutritious meal of lean proteins, non-starchy veggies and whole grains to energy you can use (and feel!), while a bowl of ice cream will likely have you feeling sluggish and hungry again only a couple hours after consuming it.  <br> If you’re in the mood for something sweet, there are usually healthier ways to indulge. Check out these sweet treat alternatives that will leave you feeling satisfied and keep you on track with your weight loss goals.   4. “Free” falling If your pantry is full of foods labeled “gluten-free,” “fat-free,” or “sugar-free,” you may be in a “free-fall”: the misconception that you’re making healthy choices, when you’re really being persuaded by clever buzzwords. However, there are many foods that naturally fall into these “free” categories, such as non-starchy fruits and vegetables. For example, zoodles (zucchini noodles) are free of gluten, fat and sugar. Top them with a homemade marinara sauce, and you’ve got a nutritious weeknight dinner.  5. Denying yourself It may seem counterintuitive, but one of the most pervasive weight loss mistakes is completely cutting out the foods you love. In moderation, many foods can fit into your weight loss journey without hurting your progress.   Instead of swearing off entire food categories like dairy or pasta, look for healthier ways to enjoy your meals. So, in place of eating cookies straight from the pack, try a delicious, calorie-smart treat like Jenny Craig’s Chocolate Lava Cake. If you’re looking for more healthy ideas, along with easy ways to dress up your Jenny Craig entrées, make sure to check out the recipe section on our blog.      Don’t worry if you’ve made any of these common weight loss mistakes; you can easily get back on the right track. If you’re ready to start your weight loss journey, Jenny Craig offers delicious, balanced meals and the personalized support you need. Book your free appointment to get started today.  <br>             Sources: [1] https://www.cnn.com/2017/05/19/health/weight-loss-circadian-rhythms-drayer/index.html <br> [2] https://www.womenshealthmag.com/weight-loss/a19982520/weight-loss-80-percent-diet-20-percent-exercise/  
Inspiration

How Katrina R. Lost 178 lbs.* and Became an Inspiration to Her Patients

*Members following our program, on average, lose 1-2 lbs. per week. Katrina received promotional consideration.   Jenny Craig member Katrina R. was featured in PEOPLE magazine’s annual “Half their Size” issue! She shares her incredible weight loss story, as told to PEOPLE:   As an emergency medicine physicians assistant, Katrina R. typically worked long hours which left her little time to meal prep and too exhausted to frequent the gym. Instead, she would turn to food to deal with stress. After leaning down to help a patient, she fainted, and knew that it was time for her to make a change.     Knowing she could no longer let her weight affect her career and life, Katrina immediately ordered a starter kit from Jenny Craig.  The program was convenient for Katrina’s hectic schedule, as the Jenny Craig food was sent to her home. She didn’t have to meal plan or cook, and would bring her food to work.     Click here to read her story on PEOPLE.com and learn how Katrina lost 178 lbs.* and transformed her mindset with Jenny Craig.    *Members following the program, on average, lose 1-2 lbs. a week.   Feeling inspired by Katrina’s story? We’re here to help you take the first step. Start your journey toward better health today by booking your free appointment with a personal weight loss consultant.   
Recipes

Simply Inspired Chilaquiles

A delicious and easy way to enjoy your Jenny Craig Blue Corn Tortilla Chips. 1 cup per serving, makes 2 cups.   Ingredients:  1 bag Jenny Craig Blue Corn Tortilla Chips ½ cup of your favorite salsa verde Cilantro, chopped 1 tablespoon fat-free queso fresco or fat-free sour cream* Instructions:  Bring salsa to a boil in small pan.  Add in Jenny Craig Blue Corn Tortilla Chips and stir until consistency reaches the desired softness.  Top with queso fresco/sour cream and cilantro. Enjoy!   If you are on the Jenny Craig program, use the guide below when considering your other meals for the day. Check with your consultant before making any swaps or changes to your plan to ensure you stay on track!   Jenny Craig Blue Corn Tortilla Chips (1 starch, 1.5 fat) Salsa verde (Fresh & Free Addition) Cilantro (Fresh & Free Addition) Fat-free queso fresco or fat-free sour cream* (1 limited food)   *Limited Items available on Classic Program.
Eat Well

Quiz: How Much Do You Know About Breakfast?

How much do you know about the most important meal of the day? Take our quiz and find out!