Healthy Habits

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Recipes

Healthy For The Holidays – Black Forest Brownie

Introducing another one of our #HolidayHacks: a Black Forest Brownie recipe! Now you can satisfy your sweet tooth while focusing your health goals. Ingredients:    Jenny Craig Chocolate Walnut Brownie 1 tbsp. raspberry preserves*  3 fresh cherries, pitted and sliced  2 tbsp. whipped topping*  1 ½ tsp. sugar-free chocolate syrup*  Optional: mint for garnish Instructions:    Slice Jenny Craig Chocolate Walnut Brownie in half lengthwise evenly into layers.  Spread 1 tbsp. of raspberry preserves on the bottom half of brownie.  Lay fresh cherries on raspberry preserves.  Replace top of brownie.  Spread 2 tbsp. of whipped topping on brownie.  Drizzle with 1 ½ tsp. of sugar-free chocolate syrup.  Optional: Garnish with mint and cherry slice.  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!   Chocolate Walnut Brownie (2 starches, 1 fat) Raspberry preserves (1 limited food) Cherries (1/4 fruit) Whipped topping (1 limited food) Sugar-free chocolate syrup (1 limited food) Mint (Fresh & Free Addition)   *Limited Items available on Classic Program.
Inspiration

What Does a Typical Day on Jenny Craig Look Like? Meet Chloe B!

Ever wonder what it’s like to join Jenny Craig? Explore a day in the life of actual Jenny Craig members and read their inspiring stories as we highlight different journeys throughout the year. In their own words, they’ll share their favorite foods, activities and creative tips that help them develop healthier habits and reach their weight loss goals.   Meet Chloe, an aspiring Master’s student, pet parent and all-around amazing member! Chloe lost over 30 lbs.† on Jenny Craig and maintains her weight loss by enjoying Jenny Craig meals, hitting her daily 10K step count and swimming twice a week. See how Chloe spends a typical Tuesday: †Weight lost on Classic program. Members following our program, on average, lose 1-2 lbs. per week. Chloe received promotional consideration. 8:30 - 9:00 a.m.  Start the day off right.  <br>BEEP! BEEP! BEEP! It’s 8:30 a.m. and my alarm is going off. I am definitely not one of those people who wakes up, jumps out of bed and dances their way to the bathroom. After waking up, I continue to lay in bed, check my phone and procrastinate leaving my warm, comfortable sheets. Once I decide it’s time to get up, I slowly make my way out of bed and head to the washroom to start my morning routine.   For breakfast I make my favorite Jenny Craig Maple French Toast with Breakfast Syrup and pair it with a warm drink. I love the flexibility the Jenny Craig Program has afforded me – I still get to indulge in one of my favorite drinks every morning!     After breakfast, I head back to my room for about an hour of study time. 10:30 - 12:00 p.m.  Making time for exercise.  Although the Jenny Craig Program doesn’t require exercise to be successful, it does emphasize a healthy lifestyle. During my weight loss journey, I often left weekly consultations with the goal of completing 10,000 steps a day, as I don’t enjoy the gym or most other forms of exercise. After hitting my goal weight, I became more comfortable in my skin and began swimming weekly.     I swim for about an hour or 1.5 to 2 kilometers twice a week and feel great afterwards! Growing up, I was a synchronized swimmer and loved being in the water! After gaining weight and being uncomfortable in a bathing suit, I lost touch with swimming and hadn’t swum in over 5 years. Since hitting my goal weight, I began swimming again and notice significant improvements in my energy and motivation!   After exercising, I refuel with a Jenny Craig Essential Nutrition bar and lots of water. These Jenny Craig bars are something I will eat for the rest of my life – I love the taste and they are way better than any other protein bar I’ve tried before! 1:30 - 2:30 p.m. Lunchtime Lunch today is the Jenny Craig Beef Merlot . I always love to have a fresh salad with lunch. I usually start with some lettuce and throw in any other veggies I have in the fridge. Sticking to the Jenny Craig Program, I top it with a Jenny Craig dressing and sometimes some freshly ground pepper! Yum!   2:30 p.m. Time to get ready for work.   Juggling two part-time jobs and a full-time Master’s degree, along with other commitments can be a struggle. Jenny Craig has made meal preparation and weight loss easy to fit into any busy schedule!    <br>     Since starting Jenny Craig in early 2018 I have lost over 30 pounds.†  I was inspired to join Jenny Craig and lose weight when my clothes got to the point where they didn’t fit me anymore. It was frustrating, depressing and something I faced every day. Since hitting my goal weight, it’s been so liberating to throw on anything from my closet and head out the door without feeling self-conscious about my body. Being able to fit into my clothes makes getting ready so much easier and faster! 3:00 - 8:30 p.m. Work and Dinner Working part-time at a bakery can make sticking to a meal plan more difficult. The best thing about the Jenny Craig plan is the fact that you get a dessert every single night! Prepared meals and dessert? Sign me up! Knowing I have a delicious treat to eat when I get home helps me stay on track and stick to the Jenny Craig program. Tonight, because of my closing shift I ate my Jenny Craig Margherita Pizza while on break at work. 8:45 - 11:00 p.m. Time to wind down. After work, I make my way home and look forward to eating my dessert. Tonight’s dessert will be the Jenny Craig Pumpkin Spice Cakes. This sweet snack reminds me that just because I’m trying to lose weight, doesn’t mean I can’t treat myself and enjoy the foods I love most!     With a couple more hours before bed, I catch up with my family and talk to them about their days. Depending on how much time I have left before bed, I’ll crack open my books one last time to try to get ahead in my coursework. 11:00 p.m. Bedtime At last, it’s time for bed! I complete my nightly routine, get my pajamas on and grab my eye mask!     Thanks for joining me on my day today – goodnight all! 😊   Feeling inspired by Chloe’s story? Book your free appointment with a Jenny Craig consultant to start your own weight loss journey today!     *Weight lost on Classic program. Members following our program, on average, lose 1-2 lbs. per week. Chloe received promotional consideration.
Live Life

Can Self-Compassion Boost Your Physical Health?

Making a change to develop healthier habits is never a perfect process. Instead, there are highs, lows, twists, setbacks, small and big wins. We know this, yet so often we expect ourselves to be perfect — and then beat ourselves up when we deviate from our plan. But rather than criticizing yourself, try some self-compassion. Doing so may help improve your physical health — find out how. What is self-compassion? Self-compassion is being a supportive, good friend to yourself when you struggle or notice something you don't like about yourself.1 There are three components of self-compassion:2   Common humanity: Recognizing that all humans suffer and feel inadequate, so you are not alone. Mindfulness: Observing your thoughts and feelings without judgment. Self-kindness: Being gentle with yourself when you experience difficulties, because you know it's inevitable.   Every one of us is deserving of compassion. And even if you struggle to practice self-compassion, you can learn to do so. What’s more, being kinder to yourself transcends beyond having a more positive attitude, it may also help you reach your health goals. The benefits of self-compassion  You may tell yourself that you need to “try harder” when you enjoy food that's not on your meal plan or if your schedule gets thrown off and you don’t have time to exercise. But research indicates that practicing self-compassion may be more effective at helping you reach your goals — and be better for your health than being hard on yourself.   One study found that people who are self-compassionate reported lower levels of stress, better overall physical health, and practiced healthy behaviors such as exercising regularly, practicing stress management and making healthy food choices. 3   Being more accepting of your struggles may also fuel your motivation to improve.4 In fact, one study found when adults experienced an exercise setback, those who were more self-compassionate were less likely to ruminate over their situation and more likely to try again or focus on a new goal.5   Accepting a set-back and pausing to reflect on it is key, as it allows you to not only assess if your current goal and plan are right for you, but it also means you may master a new skill in order to achieve your aspirations, which can give you a sense of accomplishment and confidence.6 Self-compassionate people also tend to have a better handle on stressful situations, which means they may feel less depleted and can put more energy toward managing their health and any medical problems that may arise.7 3 ways to be compassionate toward yourself The next time you find yourself being critical or thinking negatively, pause and consider one of these self-compassion practices.   1. Think about a friend If you were talking to a friend who was in your situation, how would you speak to him/her? How does that differ from what you are saying to yourself? Turning around negative self-talk takes time, but continue practicing, and you will find your inner voice becoming more like a friend and less like a judge.   2. Take a break In our fast-paced world, it can be all too easy to keep moving and ignore our feelings. Instead, pause and acknowledge how you are feeling emotionally and physically. Some steps you can take can start with accepting that you’re experiencing something difficult or challenging right now. Then try to ask yourself, “How can I express kindness to myself?” You can make a declaration that you may feel stressed, that you are not alone in feeling this way and try to repeat a positive phrase such as, “May I give myself the compassion that I need.” Repeat as often as you need.8   3. Put yourself first Sometimes the demands of taking care of a family, a job and managing the stress of everyday life can make self-care take a backseat. But self-care not only helps you manage stress, it can also help you be a better caregiver, employee, boss, parent, and friend. So take that bubble bath, enjoy a short walk in nature, get that massage — do whatever would be an expression of love toward yourself.   Sometimes we need a friend to help us be a better friend to ourselves. Jenny Craig consultants are there for you every step of the way. Contact us to book a free appointment and speak with a personal consultant today.     Sources: [1] https://centerformsc.org/learn-msc/ [2] https://self-compassion.org/the-three-elements-of-self-compassion-2/ [3] http://journals.sagepub.com/doi/pdf/10.1177/2055102917729542 [4] http://journals.sagepub.com/doi/abs/10.1177/0146167212445599?cookieSet=1 [5] https://www.ncbi.nlm.nih.gov/pubmed/29580155 [6] https://cpb-us-e1.wpmucdn.com/sites.northwestern.edu/dist/0/63/files/2013/03/03-PSPB-Self-regulation-of-unattainable-goals.pdf [7] https://www.tandfonline.com/doi/abs/10.1080/15298868.2011.558404?src=recsys&journalCode=psai20& [8] https://self-compassion.org/exercise-2-self-compassion-break/
Live Life

10 Ways to De-Stress This Holiday Season: Infographic

Looking for a few ways to relax this holiday season? Check out these 10 simple tips to de-stress!  
Eat Well

Why Breakfast is Actually the Most Important Meal of the Day

You’ve probably heard the saying, “breakfast is the most important meal of the day.” (Thanks for the tip, Mom!) But does it really matter if skip your morning meal? We sat down with Jenny Craig Registered Dietitian, Briana Rodriquez, to get the inside scoop on breakfast — and why it actually is the most important meal of the day, especially if you’re trying to lose weight. Breakfast Basics Simply translated, breakfast means “breaking the fast.” Rodriquez explains, “During sleep, your body is relaxing and your cells are rejuvenating. When you wake up after 7-9 hours of sleep, your blood sugar is naturally low. Blood sugar, also known as glucose, is used to power your muscles and brain. When you abstain from food overnight, you need fuel to replenish your energy stores.”   But what if you’re running late to a morning meeting and don’t have time to eat? Rodriquez continues, “Skipping breakfast means that the body will start to pull from its reserves (such as your muscles) and has been linked to an increase in consuming unhealthy foods and overeating later in the day.1” What’s more, overeating, especially late at night, has been linked to weight gain as well as other health issues.2 But rest assured, there are quick and easy breakfasts that you can grab on-the-go. And taking a few minutes to prep the night before can help. Why Breakfast Matters When It Comes to Weight Loss Rodriquez points out, “In today’s fast-paced world, many people don’t have time to sit down to eat something nutritious in the morning. Typically, what ends up happening when you skip breakfast is that you’ll overcompensate later — eating more than you intend to because you’re extremely hungry. This usually means your largest meal ends up being in the evening, right before bed. And that’s not good if your intention is weight loss.”   Rodriquez notes that studies show eating breakfast and making it your largest meal of the day can lead to a healthier weight and potentially reduce risks of certain diseases.3 Why? When you eat earlier in the day and avoid eating large meals at night, you’re working with your body’s natural rhythm, known as your circadian rhythm. Circadian rhythms follow a 24-hour cycle that is dictated by light and dark.4  Your metabolism follows this cycle by being most efficient in the morning and then slowing down as the day goes on,5 until it reaches its slowest point in the evening. “Since digestion slows down when you sleep, your body will have a harder time metabolizing food consumed in the evening hours. This means that late-night calories are likely to be stored instead of being used as energy,” Rodriquez explains. By enjoying a balanced and substantial breakfast to start your day, you’ll be working with your metabolism when it’s working optimally, which in turn may help support your weight loss efforts naturally.   Jenny Craig’s newest program, Rapid Results, combines this science-based research around the body’s natural circadian rhythm and chef-crafted, nutritious meals to help optimize your metabolism and accelerate weight loss. Why More Calories in the Morning? Although skipping meals or drastically cutting calories may seem like a sure-fire way to lose weight, Rodriquez is quick to disagree. Eating a hearty breakfast can also help you feel more satiated throughout the day, which may make you feel less inclined to reach for late-night meals or snacks.   Rodriquez says, “Consuming more of your calories earlier in the day, also known as “front-loading,” has been linked to greater feelings of fullness throughout the day. And weight loss isn’t the only benefit; studies suggest there may be other health gains, such as a decreased risk for obesity, heart disease, and Type 2 diabetes.6” Not only could your waistline benefit from your morning meal, but your overall health could improve as well. How Should My Day Look? What should a typical day of eating look like if your goals include weight loss and better health? Rodriquez emphasizes choosing healthy foods at every meal, “Eating breakfast is a key component to weight loss, but the quality of your food also matters.” Here’s an example of what Rodriquez suggests your day should look like to stay on track with your health goals:   Breakfast and lunch should be satisfying and substantial, protein-rich (examples include lean meats, eggs, beans, fat-free or low-fat cottage cheese), and include a blend of a small amount of healthy fats (seeds, nuts, avocados, olive oil) and carbohydrates (whole grains, veggies, or a small fruit).     Dinner should be light and lean. This can include a lean source of protein and lots of non-starchy vegetables. Rodriquez suggests decreasing the amount of carbs in the evening.     Snacks are still an important part of the equation! Rodriquez recommends selecting a snack under 200 calories and to space them between your meals. Try to choose something that has protein and fiber to help keep you feeling full.     No matter if your goal is weight loss or simply focusing on improving your lifestyle, including breakfast in your routine may help your health in more ways than one. The next time you’re in a rush in the morning, try to grab something to eat — your body will thank you!   Do you need help on your weight loss journey? Jenny Craig’s program is based on scientific research and proven results. Contact us today to book your free appointment with a personal weight loss consultant to get started!     Sources: [1] https://academic.oup.com/cdn/article/2/11/nzy074/5085354 [2] https://www.pennmedicine.org/news/news-releases/2017/june/timing-meals-later-at-night-can-cause-weight-gain-and-impair-fat-metabolism [3] https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460 [4] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/ [6] https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460  
Recipes

These 5-Minute Healthy Side Dishes are Perfect for Your Next Family Dinner

Need a quick way to include more veggies on your plate? Try one of these tasty ideas that take five minutes or less to make. Whip up a serving for yourself or triple the recipe to feed your family — they’re great for bringing to potlucks, parties or including in your holiday spread. An added bonus: All of them keep well in the fridge if you make extras — so can have a healthy side prepped to pair with your lunch the following day.    For Jenny Craig members, all the ingredients are on the Fresh & Free Additions list, so you can enjoy knowing each bite is packed with nutrients and low in calories. Bon appétit!  Colorful Broccoli Slaw The next time you’re at the supermarket — grab a package of broccoli slaw in the produce section to make this simple and colorful recipe. Not only is broccoli slaw packed with vitamin A and C, it also contains calcium and iron, all of which are great for bone health. 1,2 If you want to add even more greens to your meal, use butter lettuce to make “tacos” with this as the filling.   1 cup broccoli slaw  ¼ cup chopped yellow pepper 1 tablespoon chopped cilantro  1 teaspoon lime juice  1 teaspoon olive oil, optional  Dash of hot sauce, optional    Cooking instructions: Put slaw, peppers and cilantro in a bowl. Squeeze lime juice and toss with a touch of olive oil and hot sauce, if using.  Super ’Shroom Sauté Not only is this dish delicious, but mushrooms are chock-full of antioxidants, which can protect your body against oxidative stress.3 Oxidative stress is believed to be one of the factors responsible for a host of health concerns including cancer, and cardiovascular disease, among others.3   Choose pre-sliced mushrooms, such as baby portabellas or button mushrooms, so you can save yourself the prep work. You can use this as a salad topping with a hearty green like kale. Prep the kale by removing the leaves from the stems. Tear the kale leaves into bite-sized pieces and spritz them with some olive oil spray, massaging it with your hands to make it softer. The sauté mixed with the kale is an ideal warm salad for a cold day.   1 cup sliced mushrooms 1-2 tablespoons sliced shallots Cooking spray (use sparingly)  1 tablespoon chopped basil    Cooking instructions: Warm skillet over medium heat. Add sliced mushroom and shallots, and spray lightly with cooking oil. Cook thoroughly and toss in basil.   Gingery Cucumber Slices Cucumbers are not only great for snacking, but they’re also the perfect veggie to use as a base for a healthy side dish. Plus, they’re extremely low in calories and hydrating.4 The other star of this recipe, ginger, has been shown to potentially reduce pain in people with osteoarthritis.5   Check the Asian food section of your grocery store to find a jar of pickled ginger. Pickled ginger makes this dish bright and flavorful — and one tablespoon comes in at only 20 calories.6 To make a bigger salad, add arugula. The greens are tempered by the cucumbers and sweet and zingy ginger.   1 cup cucumber slices  1 teaspoon chopped pickled ginger 1 teaspoon lemon or lime juice  1 teaspoon olive oil, optional   Cooking instructions: Toss cucumber slices and small pieces of ginger together. Squeeze lemon or lime juice on top and a small amount of olive oil, if using. Toss gently to mix and refrigerate or let sit at room temperature before serving. Green Savory Stir-Fry The variety of nutrients contained in bok choy, such as potassium, vitamin C and B-6, can all help to maintain a healthy heart.7 What’s more, this cruciferous veggie is a great source of fiber, which can support your weight loss goals by helping you feel satisfied.8   One of the best things about stir-fry is how quickly it cooks. Bok choy is the only ingredient you’ll need to chop, which makes your prep work a breeze! At first, it may seem like you’re using too much bok choy, but don’t worry, it’ll cook down quickly. Feel free to add other veggies you may have on hand, like the broccoli slaw and mushrooms from the other recipes, or serve this on a bed of baby spinach for a warm and wonderful salad.   ½ tablespoon sesame oil 1 small head bok choy, washed and chopped (about 1 ½ cups) 5-10 snow peas 1-2 teaspoons low-sodium soy sauce ¼ teaspoon red pepper flakes, optional   Cooking instructions: Heat a small amount of sesame oil in a wok. Add bok choy and snow peas and toss. Sprinkle with soy sauce and red pepper flakes, if you want a little heat. Toss till cooked through.   We hope you enjoy one or all of these healthy, quick side dishes! For more delicious recipes and personalized support during your weight loss journey, contact Jenny Craig to book your free appointment with a consultant today.     Sources: [1] https://nutritiondata.self.com/facts/custom/1071173/2 <br> [2] http://www.berkeleywellness.com/healthy-eating/nutrition/article/diet-and-supplements-bone-health <br> [3] https://www.sciencedaily.com/releases/2017/11/171109100409.htm [4] https://www.livescience.com/51000-cucumber-nutrition.html <br> [5] https://www.sciencedirect.com/science/article/pii/S106345841401276X <br> [6] https://bit.ly/2TkQs3D <br> [7] https://www.medicalnewstoday.com/articles/280948.php <br> [8] https://www.verywellfit.com/carb-information-for-bok-choy-2241765 <br>