jonaun06

Start Weight:(13 May 12) 204.0 lb
Current Weight:(13 May 12) 204.0 lb
Goal Weight:135.0 lb
following: Weight Watchers
performance: gaining 0.1 lb a week

FatSecret member since: 30 Jul 09

jonaun06's Weight History


jonaun06's Latest Member Challenges

81
  Get Active
status: Completed
ended: 23 Sep 09
view progress
 
 


jonaun06's Buddies

Lynn Edger
last weighin: steady Steady
 
jradford1203
buddies only
jonaun06 has 2 buddies


jonaun06's Cookbook

cals: 327kcal | fat: 8.33g | carbs: 41.49g | prot: 23.42g
Shrimp Primavera
Deliciously rich pasta recipe loaded with shrimp, fresh veggies and cheese, no guilt here folks.
cals: 240kcal | fat: 7.13g | carbs: 41.04g | prot: 5.01g
Baked Seasoned Fries
A healthier alternative to deep fried french fries without sacrificing taste.
cals: 94kcal | fat: 2.29g | carbs: 12.03g | prot: 5.76g
Baked Crab Rangoon
These crowd-pleasers are baked, not fried, so you don't have to feel guilty about enjoying them.
cals: 265kcal | fat: 11.73g | carbs: 28.26g | prot: 11.97g
Bacon and Potato Soup
A great, very flavorful soup for all year round.
cals: 205kcal | fat: 5.67g | carbs: 31.94g | prot: 12.09g
Bok Choi Salad
A salad you can really mix up with other ingredients like spinach, roasted pumpkin, spanish onion and goat’s cheese.
view complete cookbook

jonaun06's Latest Posts

ABC's of Weight Loss--THIS IS GREAT! CHECK IT OUT!
Weight Loss ABCsShare
Yesterday at 4:20pm
Active – Your weight is a function of a very simple equation. Calories consumed – calories used = Net weight loss or gain. Don’t limit calorie burning to the 30 minutes a day you “exercise" and expect to stay healthy. Be active, not sedentary. Sit rather than stand. Walk rather than ride. Park far rather than close. Bike to the store rather than driving. Join teams and clubs. Get up off the couch and into life.

Buddies – The person you become is profoundly affected by the people you spend time with. Every parent of a teenager (like me) preaches that relentlessly because we know how true it is. It remains true throughout our lifetime. Few things have a larger impact on you than the people you spend time with. So choose active people and line up a variety of activities with a variety of friends. Have a walking partner 3 mornings per week. A weekly tennis partner. A monthly hiking club. Have active friends who want to do something other than chat on the phone or go out to eat.

Carbohydrates – Understand the enormous nutritional difference between healthy complex carbohydrates and unhealthy refined carbohydrates. One simple way to differentiate is color: whole wheat (complex carb) is darker than white bread (refined carb). Unless it’s burnt white toast, darker is almost always better. White is almost always bad news: white bread, white flour, white rice, white sugar, milk.

Dance – I hope you dance, because it’s wonderful for you in spirit, soul and body. Now, I’m not telling you to compete on America’s Best Dance Crew. Instead I’m suggesting you have a collection of upbeat music that you blast while cooking and cleaning. Get that body moving! (I notice that women with super-clean houses are often super-skinny – ever notice that? Could there be a connection? Well, put on your cleaning clothes and some upbeat music and get to work – you’ll be amazed how many calories you can burn just mopping the floors!)

Exercise – First thing in the morning. You can exercise again later in the day, but be sure to start your day with a walk. It’s the perfect way to get yourself in gear and insure that at least you’ve done one thing on your Things I Need To Do Every Day list. Then, no matter what else happens for the remainder of the day, you can feel good about having exercised. If you have a walking partner to pray with or use the time to listen to teaching or worship music, you’ll have benefited spiritually, as well. (Don’t tell yourself: I’ll exercise later because you probably won’t. Besides, it’s better to exercise twice a day than not at all.)

Fruit – Eat a variety of fruit in season. It’s a good idea to combine your fruit with a protein like nuts or seeds. I like to sprinkle fruits and nuts on my salad. Yummy!

Green – Leafy vegetables should be part of your daily diet - the darker, the healthier. Spinach packs far more nutritional value that iceberg lettuce, for example. Green tea is also good in moderation and is certainly better for you than coffee. My favorite way to get my greens is: spinach w/frozen blueberries, fresh strawberries, pecans and pumpkin seeds sprinkled on top w/Newman’s Own Balsamic Vinegar dressing. Look out world!

H20 - Drink more water! You should consume 1/2 your weight in oz of water each day. The typical 12 oz sugared beverage has 140+ calories. Replacing just one sugared beverage a day with water can trim 50,000 calories a year from your diet. Remember our simple equation about calories consumed minus calories burned. Many Americans are overweight, not so much because of what they eat, but because of all the calories they DRINK. Be especially alert to specialty coffees. If you start your day with a 1200-calorie latte, you’ve really set yourself for an uphill battle for the rest of the day.

Intensity – You need to include some intensity in your exercise routine. A slow walk is wonderful and you might want to include one after your evening meal. But to rev up your cardiovascular system, it’s vital to get your heart rate elevated. Perhaps you can add a little 1/4 mile run to your morning walk? Or jump on a mini-trampoline. Or dance like a nut until you fall on the couch. Get that heart pumping at least once a day.

Junk Food – True confession time. I LOVE sweets and I HATE feeling deprived. The answer? The weekly Cheat Day.(I recommend Sunday – it’s your day of rest from everything, including your diet.) I learned this from Bill Phillip’s Body for Life program and it is fabulous. All week long, behave yourself Smile But when you see a bag of Fritos on Tuesday, don’t say “No, I can’t have that.” Instead say, “I can have those Fritos on Sunday.” Then make a note on your weekly calendar or Blackberry for your cheat day. All week long, you can add to the list of things you want to have on your Cheat Day. Hopefully, you won’t go too crazy after working so hard on your health all week long. But even if you do, better to go a little nutty one day a week than every day of the week. This really helps psychologically. You are not saying NO, not ever. You are saying, “Yes, but later.” It’s called delayed gratification and it’s a wonderful soul skill to develop.

Keep Fitness Equipment Handy – Some people love going to the gym. I always feel like a gi-normous whale even when I’m a size 8 because half the women in the gym are a size O. So for me, a gym is just depressing. Instead, I keep fitness equipment readily available around the house. I have a mini-trampoline and hand-weights in front of the TV. I have stretch bands on the banister that separates my kitchen from my living room. I have a pull-up bar outside my bedroom door. A giant trampoline and swimming pool in the backyard. I have a fitness ball in my office. Get into the habit of doing a little exercise through-out the day.

Let the Whole World Know – Announce your fitness goals to the world. Tell your family and friends. Start a blog or your own YouTube channel. Update your twitter and Facebook account every day with reports of your progress. (Would you dare post your weight each morning?!?!?) Put yourself “out there” and invite everyone to hold you accountable to your goals.

Meal Prep – Planning your meals is one of the most powerful weapons in your nutritional arsenal. One reason why people lose weight on those expensive programs like NutriSystem is because the company prepares the meals for you! They understand how vital meal prep is. Have a written meal plan and prepare as much as you can during the weekend. Cook lots of food then store it in small portion-sized ziplock bags that make it easy to have nutritional meals in a hurry. That’s why we pull into fast food restaurants – because we have nothing prepared in advance and suddenly realize, “I’m starving!” One of your best friends can be the crockpot! Get a cookbook like “Healthy Crockpot Cooking.”

Never eat out of a bag or box – That’s just asking for trouble! Take out a small bowl and serve yourself a reasonable portion of food then put the bag or box away.

Outdoors – Get outside as often as you can to enjoy the sun and fresh air. There’s something about getting out of doors that just puts everything into perspective. Cabin fever is no joke! Staying indoors all the time can make anyone nutty! I even like having my daily quiet time outdoors when the weather permits.

Protein – Your body needs lean protein. My favorite protein source is eggs, but lean beef, chicken, fish, tofu, nuts, seeds, legumes and protein powders are also good. I start each day with 2 eggs or a protein shake (I drink Isagenix – the whey protein is sourced from New Zealand grass-fed cows)

Quotes – Fill your house with motivational quotes. Constantly read about health and fitness. Listen to uplifting teachers. Have a quote that you use as your own motto. Mine is from the Apostle Paul, “I beat my body and make it my slave.” Smile

Routine Fasting – It’s sad that Western cultures have moved away from the spiritual discipline of fasting. It is so good for you in spirit, soul and body. John Wesley and the early Methodists fasted twice a week – no wonder they changed the world. So powerful. I try to fast at least two days per month (I drink Cleanse for Life on my fast days and feel absolutely terrific!) I should increase that to once per week. If Sunday is the ideal Cheat Day (and I think it is) then Monday is the ideal Fast Day to flush out all the junk. Eventually, you may get so sick of feeling sick from flushing out the junk on Mondays that you decide to practice a little self-control on Sundays. That’s my plan – so hold me to it.

Stop Eating 3-4 hours before bedtime - This will give your body a jumpstart on the challenging task of digestion. (Remember: digestion is the toughest job your body undertakes each day) This alone will reduce your weight rather significantly. Take a cleansing tonic shortly before sleeping. I currently drink a combination of Cleanse for Life and Ionix Supreme, both from Isagenix. I have also used unsweetened Cranberry juice mixed w/psyllium husks and ground flaxseed or hot lemon water. These are also excellent cleansers. Isagenix: http://donnapartow.isagenix.com/us/en/areyoutoxic.dhtml

Trainers and Personal Coaches – You may be thinking, “I’m not Oprah Winfrey! I can’t afford a personal coach.” But think again: books, CDs, DVDs, teleseminars – these are all your coaches! Television shows like The Biggest Loser can also serve as a coaching experience. My personal nutritional coach, She-She Killough, has offered to provide a free coaching session to anyone who mentions this article. Email: Sheeztrue@cox.net Learn more about the IsaBody Challenge.

Use Smaller Plates – One of the major causes of weight gain in America (besides toxicity from all the chemicals in our food) is Portion Distortion. Portions are completely out of control. What used to be a platter to serve a family of 4 is now considered a plate for one person. It’s crazy. Use an 8-inch plate. I use a salad bowl or desert plate for almost all of my meals. Obviously, if you go for seconds you will have defeated the purpose. Serve yourself reasonable portions on a smaller plate and you will lose weight, for sure.

Vegetables – Eat as many fresh, raw or lightly steamed vegetables as you possibly can. Fill yourself with veggies. They are low in calories and high in nutrition. More veggies; less of everything else. It’s just that simple! If you don’t like eating veggies, consider buying a juicer so you can drink your veggies. If you add an apple or carrot to any combination of veggies, you’ll produce a fairly palatable concoction! Cut up your veggies ahead of time and store them in ziplock bags so they are easy to grab and go. Also make a big pot of vegetable soup on the weekends to store and eat throughout the week.

Weight Training – Everyone, no matter the age, should perform resistance or weight training at least 3 days a week. Even my children’s 105 year old great great grandfather does resistance training! So what’s your excuse?!?!? Remember: muscles burns fat. So anything that you can do to build muscle is a powerful ally in the war on fat. Stretch bands, mini-trampolining, dumb-bells, circuit-training at Curves – whatever you do, be sure to do it 3 days a week.

X marks the chart – Set clear goals with interim milestones and REWARDS for each milestone achieved. (So important to reward yourself!) Buy a large posterboard and map out your intended destination and your step-by-step plan for getting there. Then post your goals along with a check-box for each step along the journey. Post it in your kitchen or living room where you –- and everyone else – can see it. Your Ultimate Reward should be something that benefits your entire family so they will be cheering you along.

YOU are not the only one affected by your weight – If you are out-of-shape to the point that it affects your energy level and ability to perform your responsibilities, your family, friends and co-workers are also affected. Remember: feeling chronically depressed when you look in the mirror or in your closet affects everyone who cares about you. Do it for yourself, but also do it for the people in your life who are counting on you! Watch this powerful video that illustrates how our health affects everyone who cares about us. http://donnapartow.isagenix.com/us/en/isavideos_isabody08.dhtml

zzzzzzzzzzzzzzzzzzzzzzzzz—Get the right amount of sleep, neither too much nor too little. The vast majority of people need from seven to eight hours of sleep. We need less as we age. Start with 8 hours and see how you feel. Back down to 7 ¾…how do you feel? Down to 7 ½….still feeling fabulous? Maybe even a little better? Okay great! If you can get by on 7 hours, wonderful. You’ve just gained an extra hour to exercise or pray. Experiment until you find the amount of sleep that enables you to wake up feeling refreshed and ready to face the day. It might be more or less than you typically get.

You can listen to my Weight Loss Teleseminar:

http://www.blogtalkradio.com/Donna-Partow/va/2009/09/21/weight-loss-tips-part-2






posted 22 Sep 2009, 07:15
jonaun06 has submitted 1 post

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jonaun06's journal

05 November 2009

I can begin again! I can do all things through Christ who strenghtens me! Phil. 4:13
on diet Weight Watchers  gaining 0.6 lb a week

24 September 2009

Yuck! Yuck! Yuck! I just want to give up. I don't even care today. I feel up and down, just like my weight!
on diet Weight Watchers  

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