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Whole Grain Pasta Nutrients

How These Weight Loss Programs Compare

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Noom and Jenny Craig are two weight loss support programs.

While both share some similarities, including the option for personal coaching, there are some key differences between them.

This article takes a closer look at Noom and Jenny Craig to see how they compare.

Here’s a quick rundown of how these two programs stack up against each other.

Naom

Noom is a mobile health app that promotes long-lasting, sustainable weight loss.

It asks a series of questions and creates a personalized plan for you based on your medical history, activity level, dietary preferences, and weight loss goals.

It also provides access to a virtual support team, including a group trainer, a target specialist, and an online support group.

The app allows you to log your recording and keep track of your daily activities so you can stay up to date.

It also offers additional resources including educational articles and a recipe library.

As a virtual program, Noom is widely used in most countries with access to Google Play or the Apple App Store. Exceptions, however, are China, Cuba, Georgia, Sudan, Serbia, Myanmar, the Solomon Islands, Macau, Iran and Liechtenstein.

Noom is also available in five languages.

Jenny Craig

Jenny Craig is a commercial diet aimed at making weight loss easier by providing a range of fully prepared meals and snacks.

It is available in the United States, Canada, Australia, New Zealand, and Puerto Rico.

Certain plans also offer face-to-face coaching with a Jenny Craig consultant, with either virtual or face-to-face meetings every week.

Here are Jenny Craig’s various plans:

  • Simple menu: offers 7 breakfasts and 7 7 lunches per week
  • Essential menu: offers 7x breakfast, 7x lunch and 7x dinner per week and includes free delivery
  • Fast Results Max Meal Plan: offers 7 breakfasts, 7 lunches, 7 dinners, 7 protein bars and 7 snacks or desserts per week and includes free delivery and personal coaching

Jenny Craig also encourages members to exercise regularly and enjoy one extra healthy snack each day to round out their diet.

Once you’ve met your weight loss goals, you can move on to a maintenance plan that includes moving from eating only Jenny Craig meals to preparing your own healthy meals at home.

Here’s what you can find in the menu for each program.

Naom

Noom encourages users to choose foods with a lower calorie density, that is, those that contain fewer calories relative to their volume or weight.

The company’s website provides detailed information on the calorie density of certain ingredients and foods are categorized as green, yellow, or red.

Foods that are green and yellow should make up the bulk of your diet, including ingredients like fruits, vegetables, proteins, whole grains, and legumes.

Remember, however, that Noom does not eliminate or exclude foods.

Instead, it encourages users to enjoy their favorite foods in moderation as part of a balanced diet.

Jenny Craig

Jenny Craig has a large menu with over 100 prepared items including starters, breakfast dishes, snacks, desserts, bars and shakes.

Each menu item is accompanied by a detailed list of ingredients and nutritional information that can be helpful for people with a food allergy or intolerance.

You can easily mix and match your favorite dishes from the menu to create your own individual menu every week.

The company also offers a low-carb plan specifically for people with type 2 diabetes.

Keep in mind that options for other eating habits can be limited, including vegan, vegetarian, kosher, halal, and gluten-free diets.

Here’s how each program differs in terms of cost.

Naom

Noom is a subscription-based service and offers plans starting at $ 59 for a one-month membership.

You can also pay several months in advance for additional savings.

For example, an annual membership costs $ 199, which is roughly $ 16.58 per month.

The company also offers a 7-day trial. During the trial period, you can pay as much as you want from as little as $ 0.50.

Jenny Craig

Jenny Craig has three plans that vary in price:

  • Simple menu: $ 12.99 per day
  • Essential menu: $ 20.78 per day
  • Fast Results Max Meal Plan: $ 25.99 per day

The Essential Meal Plan and the Rapid Results Max Meal Plan also include free shipping.

With the simple meal plan, shipping is free if you order meals for at least 2 weeks.

Optional add-ons such as protein shakes, snacks and desserts are available at an additional cost.

Studies show that both Noom and Jenny Craig can be effective for long-term weight loss.

Naom

While research on Noom’s effectiveness is specifically limited, some studies suggest that it can be an effective tool for long-term weight loss.

For example, a study of 70 women found that 8 weeks of using a digital coaching program like Noom resulted in significantly more weight and fat loss than a control group (1).

Participants also experienced greater improvements in emotional eating behavior (1).

Another study of nearly 36,000 people found that about 78% of Noom users achieved weight loss over an average of 9 months while using the app (2).

Noom also encourages eating healthy, low-calorie foods, which can be an effective strategy for weight loss (3, 4).

It also focuses on diet and lifestyle changes that can help support long-term, sustainable weight loss (5).

Jenny Craig

According to Jenny Craig, members can expect to lose an average of 0.5-1 kg per week while following the program.

Several studies have found that Jenny Craig can help with weight loss.

For example, a study of 133 women observed that those who followed Jenny Craig for 12 weeks lost an average of 11.8 pounds (5.3 kg) (6).

Another large review of 39 studies showed that people who followed Jenny Craig for 1 year experienced 4.9% more weight loss than those who received brief training or behavioral counseling (7).

The program can also be effective in maintaining weight loss for an extended period of time.

In a 2010 study, women who used Jenny Craig weighed almost 8% less than their original body weight 2 years after starting the program (8).

Both diets can also come with a few other benefits.

Naom

Noom provides access to online health coaches and support groups, which can be useful for those who prefer personal advice and have a team to hold them accountable.

Unlike other diet programs, it also creates a customized plan tailored to your needs and goals based on the information you provide when you sign up.

Additionally, Noom is much less restrictive than other diets and doesn’t cut out any food groups or ingredients.

While it encourages dieters to focus on foods with a lower calorie density, it also allows you to enjoy other high-calorie foods in moderation.

Jenny Craig

Like Noom, Jenny Craig can be a great option for those who prefer social support as certain plans offer in-person coaching sessions with a Jenny Craig consultant.

It’s also convenient and easy to follow as there is little to no food to prepare or cook.

It can also be linked to improvements in other aspects of health.

For example, some studies have found that Jenny Craig can help improve blood sugar control in people with type 2 diabetes (9, 10).

In addition, a study of 417 women found that a 24-month Jenny Craig diet significantly reduced inflammation and cholesterol, high levels of which are risk factors for heart disease (11).

It is important to note, however, that while this study was independently collected and analyzed, this study was endorsed by Jenny Craig.

There are several disadvantages associated with any program.

Naom

Although Noom offers an extensive library of recipes, it does not offer meals or snacks as part of its program, which can be a disadvantage for those looking for the convenience of a weight loss program.

It also takes a little more time and effort than other programs as dieters are encouraged to track and log their physical activity and food intake each day.

With custom monthly plans starting at $ 59, Noom can also be a little pricey when compared to similar programs.

Also, because it is completely digital and requires the use of a tablet or smartphone with internet, it may not be the best option for those who do not have access to these devices or are not tech savvy.

After all, all communication with your support team is completely virtual, which may not be ideal for those who prefer face-to-face interactions.

Jenny Craig

Jenny Craig relies primarily on highly processed, pre-portioned foods and ingredients.

High intake of processed foods has been linked to a higher risk of obesity, heart disease, type 2 diabetes, and depression (12, 13).

In addition, eating mostly packaged foods can make it difficult to switch to your typical diet and increase the risk of weight gain.

The program can also be expensive and difficult to follow long term, with plans starting at $ 12.99 per day.

Additionally, the program offers limited choices for certain dietary restrictions, including vegan, vegetarian, gluten-free, halal, or kosher diets.

Offering a range of prepackaged, fully cooked meals and snacks, Jenny Craig is a convenient and easy option for weight loss, especially for those short on time or hoping to minimize their weekly meal prep.

Noom, on the other hand, is focused on making changes to your diet and lifestyle to aid weight loss and better health.

Although it takes a greater amount of time, it can be more effective in promoting long-term, sustained weight loss.

In addition, Noom is more widely available internationally.

Jenny Craig and Noom are two diet programs designed to increase weight loss.

Jenny Craig offers pre-cooked meals and snacks and offers personal coaching with specific plans.

Noom is now a mobile health app with tools to aid weight loss, including access to a virtual support team.

While both can be effective at weight loss, Noom focuses on diet and lifestyle changes, which can be a better option for long-term weight management.

Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners

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Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

3.Fat
Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

5.Water
The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism

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Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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