Developed over 30 years ago, the Jenny Craig program is best known through its recent commercial ads with Valerie Bertinelli and more recently, Mariah Carey. The Jenny Craig program is for anyone who wants to lose weight but doesn’t want to count calories or use a point system.

The program offers prepackaged meals sent to your home and is based on portion control. In addition to regular meals, the Jenny Craig team also provides snacks and desserts, fruits, vegetables, and offers suggestions on what type of low-fat dairy products to buy at your supermarket.

A unique feature in the Jenny Craig program is that once you arrive at the halfway mark of your desired weight, you can start eating normal foods. This is different from other diet plans in that you usually have to wait for the maintenance portion of the plan before you can eat regular foods. As long as you maintain the portion size you will continue to see results. The Jenny Craig program has become a very popular weight loss plan because of this.

Another key element in succeeding on this plan is exercise. Jenny Craig’s recommendation is a five-day exercise routine for 30 minutes a day. While this may take getting used to, the sooner an exercise plan is designed, the sooner you will yield results. 30 minutes a day is also the recommended time frame for health benefits so this is a great habit to form while being on the diet plan.

In addition to the plan itself, there are personal consultants available to help you achieve your goal, answer any questions you may have, and be as supportive as possible while you are in this program. Moreover, you can also take advantage of their weekly consultations, which is not only a great motivator, but tracks your progress as well.

If you are interested in a plan that prepares meals without you having to worry if the portion is correct, try Jenny Craig and see if the results are just as measurable as those touted by celebrities such as Alley, Berninelli and Carey.

There are two ways to look at the Jenny Craig Program. The best scenario is that you will lose weight and inches; while the worst-case scenario is that you run out of room in your refrigerator to store all of the wonderful meals they supply.

Photo credit: o5com on Flickr

When it comes to weight loss, everyone has an opinion on how the latest diet will help you. To their surprise, these diets don’t work for all people. For lasting weight loss it’s time to go back to the drawing board and learn the basics.

Let’s start with how many calories you need to eat on a daily basis. For women, a healthy daily caloric intake is 1,800 calories. For men, the number is slightly higher at 2,200 calories. For either group, ingesting less than 1,000 calories per day is considered dangerous. The body needs at least that many calories for daily maintenance activities.

Most of us ingest more calories than that in a day. The deciding factor in any diet is the number of calories being eaten on a daily basis. The facts are still the facts. To burn one pound of fat, 3,500 calories need to be lost. Dieticians say that a healthy weight-loss program will have you losing no more than two to three pounds a week. That doesn’t seem like much, but it will add up to 104 pounds in a year!

Losing weight is a numbers game. Taking fewer calories in means more weight lost. To lose that weight, a lower calorie diet is combined with some form of physical activity to move fat from your body’s stores and have it be used as fuel for your activities.

If you are active in sports, go to the gym or walk on a daily basis then you have half of the battle started. However, all of this is for naught without a proper eating plan. For that you don’t have to go to the bookstore or turn on the television to learn about the latest fads. Simply school yourself on the basics of nutrition and then formulate your own balanced plan.

One thing that you need to know about fad diets: They are not healthy and won’t lead to permanent weight loss. The infomercials say that they take all of the guesswork out of dieting but they are taking away your right to know the science behind it. There needs to be guesswork, that is part of
the learning process. Learning how your body reacts to certain foods, if you need a higher protein or a little higher carb diet, these are all things unique to your body. Science and others can only tell us how the average person should eat, but there is always a trial and error period.

If you don’t learn anything else, know that all foods are not equal. There are always alternatives to unhealthy foods that you can create. For instance, white bread is made from processed white flour which is not the healthiest for you. Whole grains (foods contain the endosperm, germ and bran) are not processed and contain a lot of fiber which regulates the digestive system. Eating that bread increases your fiber intake and fills you up without raising your blood sugar.

Eating fruits and vegetables in their natural state provides more nutrients and fewer calories. Eat an apple instead of a glass of apple juice. Juice has 100 calories as opposed to 40 calories for an apple. The apple contains fiber which will hold off hunger longer.

Get yourself a good nutrition guide and read it cover to cover. Armed with how food works in the body and which foods give you more bang for the calorie, you can design a weight-loss meal plan within your calorie limits but filled with great tasting foods and no hunger pains.

Tai Chi is a combination of both meditation and a series of slow and deliberate movements that was developed around 2000 years ago in China. You may have seen Tai Chi performed by older adults in your local park, on TV, or perhaps by someone who attends Tai Chi classes.

The benefits derived from Tai Chi have been well known and documented. It not only relieves stress, but enhances one’s balance and flexibility as well. In addition, the moves implemented in Tai Chi are one of the best exercise programs in alleviating health problems in older adults.

Do not let the slowness of the movements discourage you from trying Tai Chi. While you will find many older adults engaging in this beautiful and graceful exercise it is great for all ages. Considered to be low impact, there are no major strains put on the body or joints and is particularly effective for those who suffer from any form of arthritis or joint pain.

Recent studies have shown that Tai Chi, offers calm and balance, dissipates anxiety and depression, helps adults to sleep better. It aids in reducing bone loss in menopausal women, decreases blood pressure, helps in alleviating pain, and prepares one for tasks performed on a daily basis. Performing Tai Chi in the morning will get your joints awake and ready for the day while a few moves in the evening help to alleviate the stress of the day and calm you for sleep.

Considered to be a great form of exercise, Tai Chi requires no equipment, no time table, is very easy to do, has no side effects, and affords adults the opportunity to meet others who love the exercise as well. Once you learn Tai Chi and the proper way to move, there is virtually no chance of injury.

Whether you perform in your home by following Tai Chi exercises on DVDs, or you go to your local park and exercise Tai Chi there, once you begin this art form of exercise you will most likely continue for the rest of your life. Further, you will begin to develop your own moves and may likely advance to the newest form of exercise and meditation known as Qi Gong. Based on the same principle of slow movements, Qi Gong, while new to this country, has been around as long as Tai Chi and will most likely become as popular in the future.

Meditation has long been studied and affirmed to be one of the best forms of relaxation as well as a great stress reducer. Adding this with exercise and you have an unbeatable combination. More importantly, not only will you develop a new exercise routine, but you will begin to feel good about your health, and your overall well-being.

Photo credit: gigiscò

If you want to be in better shape, aerobic exercise is important. Basically, aerobics get your heart going and breathing going at a fast and steady pace. By doing this aerobics are going to benefit everything in your body and especially your overall health.

However, no matter what your level of current exercise is, aerobics can get very boring if you do the same thing a lot. Even things you like such as riding a bike or walking around your neighborhood can get really old after awhile. Then you might be tempted to stop doing them just because you are bored. Don’t let yourself quit, lets just change some things up.

There are many things that you can do that are creative and that can work as aerobic exercise. Remember that aerobic exercise is simply movement that gets your heart beating faster and your breathing increased. This means that when it comes right down to it, there aren’t too many limits on what you can do for your aerobic exercise.

Try using skates and pushing your baby’s stroller. This is something that can be a lot of fun because it can be time that you spend with your child, and it can also be exercise time. Just make sure you have a stroller with a handbrake to be safe. You can skate with a dog, as well. Dogs love to run and if you are skating you’ll be able to go faster.

Something else that you can do that is very creative would be to take a fast paced dance class. This can be a great way to get your work out, because you’re able to get a full workout while you are dancing, and you can learn some great dance moves as well. In fact, if you take enough dance classes, not only can it be a creative way to get your exercise, but it can also turn into a new hobby for you! There are many dance dvd’s, like ballroom, zumba and ballet, so don’t let the lack of local classes hold you back. Zumba is a very popular dance fitness craze right and you can learn everything right at home. It’s a lot of fun and a great workout.

Don’t forget that no matter what you are doing, it can work as aerobic exercise, as long as as you keep your heart rate up for 20-30 minutes. If you can manage to have this level of work out, then no matter what you choose to do, it can be a creative way to do aerobics. Think outside the box and add some fun to your cardio routine.

Photo credit: cherrylet

People have been making juice for centuries. Commercial fruit juices have eliminated the need for us to juice fruits and vegetables by hand. But in light of concerns about pesticides, preservatives and other issues with mass-produced food, juicing has experienced a resurgence in popularity.

Benefits of Juicing

By making your own juice, you control what goes into it. There are no hidden ingredients that may cause allergic reactions, and if you grow your own fruit or buy organic, you can ensure that there are no pesticides or growth hormones present. You can take comfort in knowing that your juice is just juice, and nothing more.

Fresh juice is very high in nutrients such as amino acids, minerals, enzymes and vitamins. These nutrients are not extracted and added back in, they occur in their natural state. This makes them more beneficial to us.

By volume, juice is higher in vitamins and other nutrients than the fruits or vegetables it comes from. To make one glass of carrot juice, we must juice about a pound of carrots. We couldn’t eat that many carrots in one day, much less in a single sitting.

Getting Started

To get started juicing, you’ll need a good juicer. There are several different types, each with its own benefits and shortcomings. Types of juicers include:

Centrifugal juicers – This type of juicer uses a grater or shredder that revolves at a high speed. When the produce is added, it is shred up and the juice is released. The pulp is caught by a strainer, and the juice is captured in a container. These juicers are often hard to clean, and they create oxidation that can deplete nutrients over time.

Masticating juicers – Masticating juicers use a slow-turning motor to grate the pulp, chew it up, and then press the juice out. They may be difficult to use, but they produce very little oxidation.

Press juicers – These juicers shred or crush the produce and then press out the juice. They tend to make the most nutrient-rich juice.

Once you’ve chosen a juicer, it’s time to try it out. Don’t do anything too complicated at first. Start with a fruit that makes good juice on its own, such as apples, oranges or grapes. This will help you master the technique before trying recipes with multiple ingredients.

When you’re comfortable using your juicer, seek out recipes that suit your tastes and purposes. There are recipes for juices that are good for the heart, skin, digestive tract, and even brain function. Juicers often come with recipe books, and you can also find lots of juice recipes online. You can create your own recipes as well.

Freshly made juice is a wonderful addition to our diets. It tastes great, and it packs loads of nutrition into a single glass. Once you try it, you’ll see why store-bought juice just doesn’t compare.

Photo credit tuareq

The new year brings resolutions right? Or is it goals? Oh heck, what’s the difference anyway?

Websters dictionary defines a goal as “the end toward which effort is directed”.  Where a resolution is best defined I think by the definition of resolve itself “to reach a firm decision”.

This year I’m going against everything I’ve ever believed in and was trained to do. I’m not setting any personal goals. I am going to set a resolution this year.

Why in the world would I do that?

I mean what’s the point right? A resolution is nothing more than a statement.  There’s no steps to see an end result.

Your right. But when there is no clear end result to state, then there really aren’t specific steps I need to be taking. Huh? Did I just make that clear as mud for you?  Let me be specific and it will probably help.

My resolution is to do something specifically for myself every day. It may be making a healthy choice for a meal, exercising, going to a movie with friends, anything that is directly related to me and making me emotionally or physically healthier. This does not however include having a glass of wine or treating myself to a meal. Yes, I did say it needed to be a healthy option.

Can you see how this really can’t be set as a goal? I am not going to map out my week with exactly how I’m going to treat myself each day. That wouldn’t be a treat anymore, that would make it more of a chore and defeat the purpose. lol

Where did this idea come from? I mean it sounds so selfish. Yes and no. I and the family were really happy when I did this years ago. I went on weekends away with my girlfriends 2-4 times a year. I was at the gym 4-6 times a week and there were no excuses. I was eating only healthy foods.  Sure weight loss came along with all of it which is a definite plus, but I really felt good about myself. It’s time to put some of that back into every day again.

I’ve been sick for a few days so this is a perfect time to start implementing it. I started this morning off with a massage and then promptly fell asleep when I got home. See, told you I was sick. The massages have been making me feel so much better. My health issues have been ganging up on me again and pain is starting. The massages help keep that pain at bay so it’s really preventative along with being something I can enjoy. Ok, some days if my back is really tweaked it’s not as enjoyable. lol

I’m trying to think ahead to tomorrow and the rest of the week. This week has a pretty busy evening schedule for my daughter’s wrestling so it will be a big test of finding the time.

I won’t be posting all the time on how I’m doing with this resolution, but I will try and check in weekly or monthly about it. Since it can be something little or big I feel good about being able to keep this New Years resolution.

Chiropractors can be found in every city. Their job is to check and see if the source of your pain arises from improper alignment of the vertebrae or problems with the spinal cord. It’s actually more than that as your body being out of alignment can be causing all sorts of health issues. But some wonder if such manipulation is actually safe to do.

I say it’s absolutely safe and beneficial to your health, but do your research.  I recommend going in for a free consultation first to get to know the doctor. If they won’t do a free meeting for you to ask questions then I say move on to the next office quick.

Chiropractic healing has gotten a bad rap over the years. Some feel that they are just playing around and doing more harm than good.  That once you go, you have to go more often and go forever.

We’re talking about a healthcare branch that totally concentrates on finding the natural balance in your body through non-surgical manipulation. From their training, they can use various tools to assess your problem and whether or not they can help you. Chiropractic professionals use scans, x-rays, your symptoms and an exam to determine the root cause of your discomfort and fix the problem.

This is not a wonder drug. Any chiropractor that tells you they can fix your problem in one visit is taking you for a ride. Manipulation of the spine and vertebrae is a process that involves more than one step as well as maintenance to keep your spine aligned properly.  Daily we put stress on our back and neck so yes, you should go in regularly as maintenance and it should go on for the life of your back.   In other words, forever.  But that’s not daily or even weekly, you and your chiropractor will determine the schedule necessary for your needs.

When bones are out of position, it takes gentle manipulation to bring them back where they are supposed to be. Gentle pressure from hands, body exercises, machines and certain positions are all used to relieve pain.

Spinal manipulation is a delicate procedure. Some people are scared of it because they think they will become paralyzed from it. When working with the spine there is always a danger of issues arising. Even with surgery, there are no guarantees that something won’t happen. Doctors explain this to you before you agree to the surgical procedure. Chiropractic is no different, but a skilled professional can help you without paralyzing you in the process. It is scarier to have someone walk on your back at home to stop back pain. Goodness knows the drugs a medical doctor will hand out for the pain isn’t healthy at all.

To be sure that you are getting a qualified professional, check his or her credentials. Are they licensed? Where did they go to school? Chiropractic colleges have rigorous coursework and train their students in the same basic courses as in medical school. The main concentration is on how the body works (biomechanics), how to use diagnostic tools (x-rays) and how to carefully manipulate the spine and vertebrae. Don’t be afraid to ask about training before allowing someone to manipulate your body.  Also, feel free to ask them how they stay up to date on the latest information. These are all things any good doctor will be happy to share with you. The more comfortable you are with them, the easier it is for them to treat you.

Ask for a rundown of how they will manipulate your spine back into alignment if it is the recommended course of treatment. Ask if there will be any pain or discomfort. With gentle manipulation of the spine there should not be any lasting pain. That is why you have come. Tell your chiropractor if anything they are doing is hurting you.

Chiropractic care and spinal manipulation are safe to use. Find a reputable chiropractor, learn about their techniques for care and give them a try to see if they can help you to feel better.  If you are in the Bonney Lake, WA area I highly recommend the office I go to. All three doctors are great and the amount of information I have learned is amazing. They have a class for new patients and incentives to go to the class as well. Henschell Chiropractic is very committed to your health.

Photo courtesy bixentro

No, I’m not getting as many workouts in as I’d like. In fact last week I really slacked. It’s such a crazy time of year and I’ve had a lot of business stuff to work on in the last couple of weeks. Look at all those excuses piling up fast lol

It’s wrestling season and this means the kids dropping weight. The youngest’s season is over already, but the oldest has just really gotten going. She’s at a little standstill right now with the weight loss so that means she wants to go to the gym to workout after practices or on Sundays. There is just no way I can ever say no to driving her to the gym. So that means me getting there on some days I wouldn’t have and I’m thankful for it. Even if I do barely anything and mostly play on my phone, it was more calories than I would have used up at home.

I’ll be honest that the eating right now is not on target. I need to work on being a little better so I can maintain that 10 pound weight loss I had.

workouts 12/16

• bike 12 min, 2.2 mile, 60 calorie
• elliptical 15 min, 1.25 mile, 143 calorie
• total 27 min, 3.45 mile, 203 calorie

workouts 12/18

• bike 40 min, 7.17 mile, 188 calorie