Jenny Craig is here to help. Schedule a free appointment with one of our weight loss consultants today!
We can all agree that losing weight is one of the most popular resolutions to make for the New Year! And this is the year you’re ready and committed to making changes every month, not just in January (and we couldn’t be more excited for you!).
But after you’ve clinked glasses, cleaned up the gold and silver confetti, it’s time to get down to business. Having a weight loss resolution for the new year is a great start, but breaking your resolution down into mini-resolutions will help you meet your year-end goal–to be the best version of you! Here’s how:
Make measurable goals
With pen and dedicated notebook in hand, brainstorm and write down a list of measurable goals that will actually help your weight loss journey and help you conquer that weight loss resolution! The more specific the goal, the more attainable it is. Here are some healthy ideas to get you started:
● Commit to taking the stairs wherever possible
● Sign up for a 5K in your city even just walk
● Commit to a 30-minute fitness class at least twice a week
● Rid the pantry of chips, cookies or any unhealthy snacks
● Commit to a weight loss program meal plan with Jenny Craig and stick with a low-calorie diet to help you hit your long-term weight loss goal.
● Support a healthy metabolism by getting at least 8 hours of sleep every night and waking up at the same time each day.
● Ditch the office break room at lunch and go for a 30-minute walk to get your body moving.
● Watch your media content on a stationary bike instead of your couch
● Trade in your soda (which has unnecessary calories) for tea, sparkling water or water with a slice of cucumber or lemon.
If you can give yourself a gold star after accomplishing a goal just as you might have done as a kid, then you'll know it's measurable. And using a chart to track each goal with an accompanying gold star sticker pack isn't such a bad idea!
Take it week-to-week
That long list of goals seems just as overwhelming as the resolution to “lose weight,” doesn’t it? Don’t worry–you don’t have to start doing everything tomorrow. Instead of fretting about changing bad habits to good ones overnight, spread your mini-resolutions throughout the year.
For each week, assign a few goals, and by the time the next week rolls around, you'll be ready to add a new goal, such as trying a new, non-starchy vegetable, testing out a new spice on your meal, or engaging in physical activity at least twice a week. Because you took baby steps and reached smaller, specific goals through the year, not only will you likely lose weight, but you will look and feel your very best!
Because your mini-resolutions are measurable, it’s time to treat yourself. With all of those gold stars you’ve collected, set a non-food reward for the end of each month. Get a manicure in March, pick up new warm-weather workout gear in May, and splurge on a new pair of jeans in October, since we know you’ll be needing a smaller size!
Additional New Year's Resolution Weight-Loss Tips
● Stick with your routine and stay motivated. If this means marking off each day on a calendar to show your progress than go for it! Find a way that works for you to keep yourself motivated toward your weight loss goal.
● Avoid eating out as much. While eating out, you'll most likely be faced with larger portions and unhealthier options. By cooking for yourself, you can monitor your portion size and know the exact ingredients you are consuming.
● Get moving and keep moving. This doesn't have to be a structured gym session or class. Whether it is a walk around the neighborhood or a bike ride, all that matters is you keep your body moving. It is recommended that adults get at least 150 minutes of moderate exercise every week.
● Find a group or a buddy who is working towards the same goal as you. Having support from peers is one of the keys to long-term weight loss success.
So now when mid-January rolls around, instead of giving up on your New Year's weight loss resolution, keep going and make it to the finish line. The next time you think you can't do it, think again. You can do it and the above tips can help you reach your goal and keep the weight gain at bay. We hope that these weight loss resolution tips will help you to build a foundation for a healthy, happy, and successful new year!
Think fresh is always best? Not necessarily! When foods are picked at their peak and flash frozen, their freshness and nutrients are preserved. Find out how frozen foods can be just as beneficial as their fresh counterparts and how they may even retain more vitamins. <br>
Fresh vs. Frozen
The main question between fresh and frozen comes from the common argument that “fresh is best” not just for taste, but for nutritional value. This has been debunked, thanks to a study1 conducted by Dr. Ali Bouzari at the University of California, Davis, where his team evaluated the vitamin content between frozen and fresh foods such as carrots, broccoli, strawberries and more. Dr. Bouzari and his team found no significant differences between fresh and frozen2 and noted that the amount of fiber and minerals like zinc, magnesium, iron and calcium stayed the same.
And while more studies need to be conducted, Dr. Bouzari noted that his studies showed frozen broccoli had more riboflavin and frozen blueberries had more vitamin C! Some of this comes down to how their fresh counterparts sit on the shelf (berries tend to be most potent when freshly picked, but when sitting on the shelf lose nutrients quickly), so it comes down to a matter of timing and how the food has been frozen—and when.
Double Check Your Labels
You’ll also want to be mindful about the freezing process. Frozen fruit and veggies are typically picked at their peak, and flash frozen, or individually quick frozen3, to preserve their freshness. This process also helps to avoid those pesky ice crystals that form when your freezer fluctuates in temperature (again, be mindful of how active your freezer is).
At Jenny Craig, we work with over 40 professional chefs who demand quality ingredients, meaning they are able to capture the fresh tastes you love in a convenient, ready-for-you meal whenever you need it. We also encourage our members to add Fresh & Free Additions, an assortment of non-starchy vegetables, so that they can explore the fresh tastes of the season that can perfectly complement their meal, too!
For more information about our over 100 delicious frozen and pantry ready options, and to learn more about Jenny Craig, contact us for your free appointment.
Jenny Craig is here to help. Schedule a free appointment with one of our weight-loss consultants today!
The holidays are full of food, and it can feel like you have to pile your plate high to help your host (or yourself) with leftovers! However holidays can go on for days, and before you know it, you’ve gained some holiday weight.
If you have put on a bit of weight after the holidays, that’s okay! Here are some holiday weight loss tips to act as your guide for how to lose holiday weight gain.
Now is the time to move a bit more, and take advantage of the chilly weather wherever you are. A brisk walk during your break allows you to feel refreshed. If you’re in an area with snow, make a snowman with your kids or spend some time shoveling your driveway. <br> <br>
You can also make small changes in your movement opportunities, like parking farther away from the grocery store or taking the stairs instead of the escalator. When you find small opportunities throughout the day to move, you are moving one step closer to holiday weight loss.
Don’t skip meals.
You may think that the extra calories you ate during the holidays can be diminished by skipping a meal, but that sets you up for failure. Since you’re denying your body food, you’ll lose energy and potentially binge on treats or make rash decisions about your next meal. <br>
Cook at home.
Oftentimes, the meals we get at restaurants are much larger portions, and are often cooked in fattier preparations. Take vegetable side dishes, which are typically sautéed in butter. When you cook at home, you control everything—from the ingredients to the oil to the cooking method, it’s all in your hands to make the healthiest choices possible. <br>
Control your portions.
Portion control may have gone out the window when the holidays were around, but it needs to come back into play to reverse holiday weight gain. One way to retrain yourself in regards to portions is to use a smaller plate so that you can focus on portioning out your meal. <br>
Be picky about what’s on your plate.
You don’t have to eat every side with every meal. Fill your plate with protein and vegetables first to ensure you’re filling up on nutrient-dense options that will help you stay fuller longer, then go for the sides that are more calorie-dense, like dinner rolls, mashed potatoes, stuffing, etc. <br>
Have snacks on hand.
You may have gotten used to that stuffed feeling, but now that you’re focusing on healthier options and portion control, you may get hungry sooner. This is why it’s a great idea to have snacks on hand to encourage positive decision-making versus going to the vending machine or being lured by the leftover candy in the break room. Keep some veggie sticks on hand to pair with Classic Hummus & Wheat Crackers, and look for pre-portioned snack bags like our Ranch Snaps and Cheddar Cheese Crisps that allow you to satisfy your snack craving without going overboard. <br>
Holiday weight loss is possible, especially when you have a strong sense of motivation. And if you’re looking for support and other pieces of advice for weight loss, look no further than Jenny Craig—our Perfect Portion blog considers everything from inspiration to strategies to help you find success, and you can join your local neighborhood Jenny Craig center to talk with a Jenny Craig consultant and create personalized strategies for weight loss throughout the year!
By Monica Ropar, Jenny Craig Corporate Nutritionist
Lately, there has been a lot of not so sweet news that despite years of knowing sugar isn’t healthy, people are consuming more and more of it. The typical American diet is loaded with excessive amounts of added sugars and you can find them in just about anything on the grocery store shelves. On the road to healthy eating habits, one notable indulgence to drop is eating empty calorie foods, which are foods typically very high in sugar and lacking nutritional value, such as sweetened drinks, donuts, candies and more. When consumed in excess, empty calories can be attributed to weight gain.
There are two types of sugars, naturally occurring or added sugars. Naturally occurring sugars can be found in fruits and milks, while added sugars are found in packaged foods and are one of the biggest culprits of empty calories. The 2015 Dietary Guidelines for Americans advised limiting added sugars to less than 10% of total calories. The good news is that the Jenny Craig Menu has been designed to align to this limit so if you are following any of our planned menus, you can feel rest assured that you are not consuming too many added sugars.
Here are some of the most common sugary items to avoid and our suggestions for what you can easily add to your meal plan and not your waistline.
Avoid These: Cereals & Sweetened Yogurts
Despite sounding healthy, many cereals, flavored instant oatmeal, breakfast bars and flavored yogurts can contain as much sugar as a cookie. We all know that starting the day off with a sugary breakfast does not provide us with the fuel our bodies need and crave to have a healthy day.
Enjoy These: Unsweetened versions of cereals, oatmeal and yogurt. Sweeten them with a dash of honey, or best yet, fresh fruit and spices. You’d be surprised how delicious a diced apple sprinkled with cinnamon, nutmeg or cardamom pairs with plain yogurt or oatmeal.
Avoid These: Energy Bars
If you’re not making an educated selection, you could just be eating a ‘glorified’ candy bar. Some options on the market can contain as many calories and added sugars as a typical candy bar, but they are marketed as ‘healthy’ claiming they can ‘give you energy’. Don’t be fooled because they contain healthy ingredients like oats, nuts and grains. You must look at all of the added ingredients.
Enjoy These: Get natural energy from whole foods. Healthy fats, whole grains, proteins and fruits make great snacks. Eat snacks like string cheese and a fruit; or a piece of whole-grain toast with mashed avocado. You can also make deviled eggs out of one hard-boiled egg and use a little mashed avocado or Dijon mustard with the yolk instead of mayonnaise. Top it with smoked paprika for a satisfying snack.
If you’re on our program, Jenny Craig Anytime Bars contain less than half the amount of sugar and calories compared to some popular energy or protein bars.
Avoid These: Specialty coffee drinks & Smoothies
If you want to reduce your sugar intake, your morning routine is the first place to start. Many specialty dessert-sounding coffee drinks can contain as much sugar as a slice of cake or a bowl of ice cream.
Enjoy These: Create a specialty drink yourself! Pre-make flavored ice by throwing cooled coffee into ice cube trays. Combine 3-4 coffee ice cubes into a blender with a half-frozen banana, one scoop of protein powder (experiment with assorted flavors, my favorite is salted caramel) and about a ½ cup milk or plain yogurt. If using alternative milks, such as almond milk, be sure to use unsweetened versions. Make it more decadent by adding a teaspoon of cacao powder or instant espresso powder.
If you want more of a fruit flavor, just replace the banana with 1 cup of frozen fruit of your choice, protein powder, milk and ice. Top it off with a splash of coconut water and blend. Just be sure to measure the fruit since typical fruit smoothies can contain over the recommended 2 fruit servings a day. Remember, 1 cup fresh/frozen fruit counts as 1 fruit choice.
Even quicker: Our Ready-to-Drink Shakes. They contain perfectly portable protein, fiber and essential vitamins and minerals and nearly half the amount of sugar and calories of a typical shake or smoothie.
Avoid These: Cookies, Cakes & Candies
This seems like a no-brainer, however the food industry has gotten smart and has tried to market many of these sugar-laden treats as healthy by using terms like ‘gluten free’ or ‘all-natural’.
Enjoy These: Enjoy a single-serving of sugar-free pudding or a small piece of angel food cake with fruit coulis. Make your own fruit coulis sauce by blending 1 ½ cups unsweetened fruit of your choice, ½ tsp orange liqueur (or orange juice) and a pinch of sugar substitute. Store for up to a week in the fridge and use as a topping for pancakes, plain yogurt or anything you want to make a little sweeter. Jenny Craig’s Breakfast Syrup is a sweet topping alternative to get your pancake or waffle fix.
Avoid This: Sugar-sweetened beverages
It’s not just regular soda. Sugar-sweetened bottled ice teas, sports drinks and even the now popular coconut waters can contain an entire days’ worth of sugar.
Enjoy These: Reach for seltzer with a splash of no-sugar added juice. Try infusing your own water by adding cucumber and crushed mint, lemon and chopped basil, and slices of mixed citrus.
Avoid This: Margaritas & mimosas
Margaritas and mimosas—typical happy hour and brunch drinks. Many of these drinks include sugary-mixes on top of the empty calories that alcohol already provides.
Enjoy This: Order a ‘skinny’ margarita that is made with just tequila, fresh lime juice, soda water and a splash of agave or fresh orange juice. If you like it spicy ask for a jalapeño-infused one, which will make you sip it even more slowly. Avoid pre-mixed mimosas, which are typically half champagne and half orange juice. Ask for plain champagne or a wine spritzer with a small glass of fruit juice on the side so you can control how much juice you add. A tablespoon should be enough and top it off with ice if you like it very chilled. Be smart about your beverage selections and always consume in moderation. Cheers!
You don’t have to eliminate sweets entirely, but see where you can cut down or cut out sweetness in your day. If you can get down to 1 or 2 items daily, you’re on the right path!
Dietary Guidelines for Americans 2015, 8th Edition. U.S. Department of Health and Human Services and the U.S. Department of Agriculture.
More than 100 million U.S. adults are now living with diabetes or prediabetes, according to a recent report released by the Centers for Disease Control and Prevention (CDC). However, these statistics of people with diabetes could change in a positive direction. It all starts with understanding diabetes and making positive steps toward a healthy living. And knowledge is power. Boost your power with these seven facts about diabetes.
1. The most common type of diabetes is Type 2.
Type 2 diabetes, also known as adult-onset diabetes, develops when your body's ability to use insulin becomes impaired. Insulin is the hormone that helps move glucose (sugar) from your bloodstream into your cells where it's used to produce energy. When those cells become insulin resistant-meaning they don't respond to insulin as they should, it causes glucose to build up in your bloodstream.
2. Your body is producing too much of a good thing.
Glucose is a good thing. It's your body's primary source of energy, but when you have high blood glucose levels there's too much in your bloodstream, it can damage blood vessels, nerves and organs and over time, can lead to serious complications such as kidney disease.1 This is why you want to identify the symptoms, especially of undiagnosed diabetes early and take care of it immediately before your blood glucose levels get out of control. According to The American Heart Association, people with diabetes are at a higher risk for developing heart disease.2
3. Lifestyle is often the root cause.
Being overweight and sedentary can be significant risk factors in the development of Type 2 diabetes. A lack of physical activity and excess weight, can lead to an insulin resistance. You can help prevent diabetes by maintaining a healthy weight with a well-balanced diet and exercising regularly. It is important to find an activity you enjoy and that fits easily into your schedule so that you'll keep doing it and incorporate it into your lifestyle. If you need to drop extra pounds, a weight loss plan like Jenny Craig helps you manage portion control, good nutrition and plenty of produce intake. You can reduce your risk of developing diabetes by getting moving and healthy eating.
4. Metabolic syndrome can increase your risk of developing Type 2 diabetes.
Metabolic syndrome is a constellation of symptoms common among people who are insulin resistant. These include higher-than-normal blood sugar levels, a large waist measurement due to excess abdominal fat, high blood pressure, and abnormal levels of cholesterol and triglycerides in the blood. If you have metabolic syndrome, you should be working closely with your primary care physician to treat these issues.
5. More than 84 million people in the United States have prediabetes.
Prediabetes is defined as having high blood sugar, but not at the level that meets the diagnosis for diabetes. If the prediabetes is left untreated, individuals will likely develop type 2 diabetes within 5 years. The CDC website offers a 7-question quiz to help you assess your risk. If you know you have high blood sugar, take steps to start living a healthy lifestyle through diet and exercise to decrease your risk of developing diabetes.
6. You can reverse prediabetes.
A large study known as the Diabetes Prevention Program, involving more than 3,000 people with prediabetes, found that those who dropped their weight by 7 percent and got 150 minutes of physical activity each week reduced their risk of developing diabetes by 58 percent. Weight loss and exercise can even bring blood sugar levels back to normal without medication.
7. If you have diabetes, you can keep it under control.
There isn't a cure for diabetes, but you can take the steps necessary to manage this disease and prevent its complications. Once you've been diagnosed, you'll work with your doctor, diabetes educator, a dietitian, pharmacist and possibly other specialists as needed to develop the best treatment plan for you. You and your team will focus on controlling your blood glucose levels as well as maintaining healthy blood pressure and cholesterol levels to prevent further complications of cardiovascular disease. Weight loss with diabetes is critical to minimizing and potentially reversing the impacts. Stay committed to your plan-to taking your medications as prescribed, eating healthfully, getting physical activity regularly and losing weight. You are the most important person in your diabetes care. Control your diabetes and you can control the quality of your life.
Diabetic Meal Plans by Jenny Craig
Jenny Craig has a special program for type 2 diabetes that has been clinically proven to result in weight loss and improved diabetes control†. We have a customized meal plan which helps you manage blood glucose levels and can help guide you to make a long-term lifestyle change. Learn more about the Jenny Craig Diabetes Program. We are here to help you on your journey to health!
†Diabetes Care 2014;37:1573-80. Doi:10.2337/dc13-2900
Getting moving during your work day can is a good way to help renew your focus and get your heart pumping! However, if you’re like 80% of the working population, your job is sedentary or requires only very light activity,1 so you know firsthand how difficult it is to get quality physical activity during the workday. What you may not realize is that a lack of movement during work marks a dramatic, and very recent, change in our behavior. As recently as fifty years ago, nearly 50% of jobs were physically demanding, requiring an additional 120-140 calories per day in physical activity.1 While that might not seem like much, it’s nearly enough to account for the steady weight gain that has America has seen since 1960.1
So the question becomes, how can we add in physical activity during our day—without disrupting the workflow or heading out to the gym and working up a sweat? This is where NEAT (Non-Exercise Activity Thermogenesis) comes into play. NEAT is, essentially, calories burned outside of eating, sleeping, or sports-like exercises.2 This includes simple tasks like walking, typing, performing yard work, taking out the garbage, and even fidgeting. These types of activities, if performed consciously throughout an otherwise sedentary day, can accumulate an impressive calorie burn, with some researchers estimating it’s possible to burn an additional 350 calories each day.3
In fact, recent research from the American Council on Exercise shows that “low-intensity movement interruptions are an effective means of combating sedentary behavior...[impacting] dramatic swings in HDL, triglycerides, and blood glucose.”According to ACE, significant health benefits can be seen by simply getting up once per hour and moving for five minutes, or getting up every two hours and moving for ten minutes.4 The types of activities they suggest include standing, walking and folding laundry. In other words, low-intensity and easy-to-perform activities can be simply weaved into your day.
Use the following strategies to add more movement into your workday, and you could reap significant health benefits, without breaking a sweat.
1. Park in the back of the parking lot
You know that one parking spot that’s way in the back of the parking lot? The one that’s always open because nobody wants to park that far from the door? Consider this spot reserved for you and all the extra steps it will allow you to get in over the next days, weeks, and months.
2. Take planned movement breaks at work
There’s an unlimited number of ways to do this, but here’s a few ideas to get you started. First, instead of keeping a large water bottle at your desk, use a regular sized glass. Then set an alarm on your phone to go off every 30-60 minutes to remind you to head to the kitchen and fill it up. Second, only use the bathroom furthest from your desk. Third, go to your co-workers desk and have a conversation instead of emailing them. With just these three ideas you’ll be able to easily get extra steps—multiple times per day. Bonus points if the bathroom and/or water cooler are up or down a flight of steps.
3. Have walking (or standing) meetings
If it works for everyone in the meeting, consider heading outside for a breath of fresh air while you work through the agenda. If the weather isn’t agreeable, you can also walk through the hallways. If you have to be confined to one room for a meeting, consider standing for all or part of the meeting.
4. Take a walking lunch.
If there’s a park you can walk to, grab your lunch and head over there for a quick picnic. Alternatively, just getting outside after lunch and “stretching your legs” for a few minutes can make a bigger impact than you think. Buddy up with a friend to make it more fun and to add some accountability.
5. Get a standing desk.
As more companies see the health and wellness benefits, standing desks are becoming more commonplace in workplaces across the country. Put in a request with your company. You might be surprised at how they respond.
Are you looking for a little more support? Set a free appointment and see if Jenny Craig is right for you.
4. https://www.acefitness.org/education-and-resources/professional/certified/december-2017/6825/ace-sponsored-research-what-is-the-optimal-fit-to-reduce-sedentary-behavior-to-improve <br>