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Obeziteden Kurtuluş Günlüğüm 3.Hafta

Bu hafta ne bir doğumgünü ne de bir tatil vardı. (Yemek için en güzel bahaneler) Dolayısyla, sadece 1 gün, olması gerekenden daha kuvvetli beslenerek günlük kalori kotamı büyük ölçüde tutturdum. Bunun ödülü olarak da tartım 1 kilo daha az gösteriyor.Yuppiii!

obezite

Başlangıç kilosu: 97
3. hafta başındaki kilo: 96,2
3. hafta sonundaki kilo: 94,8
Bu hafta verilen kilo: 1 kilo 400 gram
Toplamda verilen kilo: 2 kilo 200 gram
Egzersiz: 19 Nisan: 20 dakika, 24 Nisan: 10 dakika
Günlük kalori hedefi: 1.590
Kalori hedefinin tuttuğu gün sayısı: 6

İtiraf etmeliyim ki bazı günler açlıktan başım ağrıdı. Mutfağın kileri daha önceden aldığımız muzur şeylerle dolu. Onlardan avuç avuç yememek için kendimi zor tuttum. Ama başardım. Bu nedenle kendimle gurur duyuyorum.

Tartım 90 kilonun altını gösterdiğinde Kuzey beni Arjantin restoranına götürmeye söz verdi. Diyette olan birine ödül olarak restoran. Nasıl ama 🙂 Belki 90 kiloya ulaştığımda pek bir motive olurum da o ödülü başka bir  ödüle çeviririm. Mesela güzel bir giysi. Neyse… Şimdiden peşin peşin konuşmayayım…

Bu hafta egzersiz konusunda tembelliğim devam ediyor. Hafta sonları elbet alışverişe çıkıp yürüyoruz, ama, yürüyüş maksadıyla yapmadığımız ve tempolu bir yürüyüş olmadığı için onları saymıyorum. Yakında daha sıcak günler gelecek. Can’ı sitemizin havuzuna götürmeyi planlıyorum. Orada egzersiz haneme  yazılacak şekilde daha aktif olmayı umuyorum.

İşte bu hafta lüplettiklerim:

April 18, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Great Value – Whole Milk, 0.5 Cup (8 oz) 75 6g 4g 4g 18mg 60mg 6g 0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1/2 cup 45 8g 1g 1g 0mg 75mg 8g 1g
Central Market – Organics Original Instant Oatmeal, 1 Packet 150 27g 3g 6g 0mg 0mg 0g 4g
Seitenbacher Musli #5 – Choco Max German Cereal, 1 cup 180 28g 5g 5g 1mg 9mg 13g 3g
Generic – Dried Turkish Apricots, 4 pieces (40g/1.4oz) 44 12g 0g 0g 0mg 13mg 8g 1g
Lunch
Homemade – Meat Sauce With 95% Lean Ground Beef for Spaghetti, 1/2 cup cooked 115 8g 3g 13g 0mg 462mg 0g 1g
Noodles – Egg, cooked, enriched, with added salt, 150 g 200 37g 2g 7g 50mg 248mg 0g 2g
Stonefield – Oikos – Organic Greek Yogurt [Plain], 1 oz container 15 1g 0g 3g 0mg 11mg 1g 0g
Dinner
Homemade – Tarhana Soup, 1 cup 290 56g 4g 13g 0mg 0mg 0g 0g
Stonefield – Oikos – Organic Greek Yogurt [Plain], 0.25 oz container 4 0g 0g 1g 0mg 3mg 0g 0g
Noodles – Egg, cooked, enriched, with added salt, 100 g 133 25g 1g 5g 33mg 165mg 0g 1g
Homemade – Meat Sauce With 95% Lean Ground Beef for Spaghetti, 0.05 cup cooked 12 1g 0g 1g 0mg 46mg 0g 0g
Generic – Ciabata Bread, 1 oz Slice 43 12g 0g 2g 0mg 127mg 1g 1g
Cathy’s Homemade – Roasted Brussel Sprouts (Olive Oil), 1 cup cooked 104 10g 8g 3g 0mg 0mg 0g 3g
Snacks
Generic – Orange, 1 Medium 62 10g 0g 1g 0mg 0mg 9g 2g
Strawberries – Raw, 100 g 32 8g 0g 1g 0mg 1mg 5g 2g
TOTAL: 1,504 249g 31g 66g 102mg 1,220mg 51g 21g

April 19, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4g 0g 1g 0mg 5mg 2g 1g
Black Pearls – Black Olives (Medium), 4 olives 25 1g 2g 0g 0mg 95mg 0g 0g
Bulk Green Olives – Large, 4 green olives large 5 0g 0g 0g 0mg 28mg 0g 0g
Home – 1 Egg Omlette, 1 egg 130 0g 10g 6g 285mg 0mg 0g 0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz. 110 29g 0g 2g 0mg 10mg 22g 0g
Bagel – Sesame, 0.75 bagel 188 35g 3g 7g 0mg 270mg 2g 2g
Lunch
Cathy’s Homemade – Roasted Brussel Sprouts (Olive Oil), 1 cup cooked 104 10g 8g 3g 0mg 0mg 0g 3g
Danon – All Natural Plain Yogurt, 1 cup 150 11g 8g 8g 20mg 115mg 11g 0g
Generic – Ciabata Bread, 2 oz Slice 87 25g 0g 5g 0mg 253mg 1g 1g
Dinner
Generic – Oven Baked Salmon, 150 g 224 0g 6g 39g 101mg 129mg 0g 0g
Homemade – German Potato Salad , 1 -/2 cups 163 31g 3g 4g 10mg 512mg 0g 3g
Wegmans – Organic Baby Arugula, 2 cups 20 3g 1g 2g 0mg 25mg 2g 1g
Snacks
Strawberries – Raw, 100 g 32 8g 0g 1g 0mg 1mg 5g 2g
Generic – Orange, 1 Medium 62 10g 0g 1g 0mg 0mg 9g 2g
TOTAL: 1,317 167g 41g 79g 416mg 1,443mg 54g 15g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 2.0 mph, slow pace 81 20
TOTALS: 81 20 0 0 0

April 20, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Cucumber – Raw Peeled, 6 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4g 0g 1g 0mg 5mg 2g 1g
Quaker Oatmeal – Pancake Mix, 0.5 cup mix prepared (about two 4″ pancakes) 330 47g 3g 18g 6mg 698mg 20g 6g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Market Pantry (Target) – Light Maple Syrup, 1/8 cup 50 14g 0g 0g 0mg 58mg 12g 0g
Lunch
Homemade – German Potato Salad , 2 -/2 cups 326 62g 6g 8g 20mg 1,024mg 0g 6g
Stonefield – Oikos – Organic Greek Yogurt [Plain], 1 oz container 15 1g 0g 3g 0mg 11mg 1g 0g
Dinner
Kirkwood Kitchens – Spanakopita, 4 pieces (57 g) 300 24g 18g 10g 40mg 540mg 2g 2g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Celery – Raw, 1 cup chopped 14 3g 0g 1g 0mg 81mg 2g 2g
Lettuce – Cos or romaine, raw, 4 cup shredded 32 6g 1g 2g 0mg 15mg 2g 4g
Generic – Lemon Juice Raw 30ml (1floz), 60 ml 14 4g 0g 0g 0mg 0mg 2g 0g
Crisco – All Natural Pure Vegetable Oil, 1 tablespoon 120 0g 14g 0g 0mg 0mg 0g 0g
Snacks
Yogurt – Plain, low fat (1% fat), 1 cup (8 fl oz) 154 17g 4g 13g 15mg 172mg 17g 0g
Generic – Turkish Delight, 20 g 57 0g 0g 0g 0mg 0mg 13g 0g
TOTAL: 1,528 200g 49g 57g 81mg 2,756mg 89g 23g

April 21, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Bulk Green Olives – Large, 4 green olives large 5 0g 0g 0g 0mg 28mg 0g 0g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Black Pearls – Black Olives (Medium), 4 olives 25 1g 2g 0g 0mg 95mg 0g 0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz. 110 29g 0g 2g 0mg 10mg 22g 0g
Generic – Ciabata Bread, 4 oz Slice 173 49g 1g 9g 0mg 507mg 3g 3g
Generic – Egg Large- Hardboiled, 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
Lunch
Mc Donald’s – Premium Grilled Chicken Club Sandwich Without Cheese, 8.8 oz 400 42g 12g 31g 75mg 1,010mg 9g 3g
Generic – Califlower With Ground Beef, 203 ( 200g cauliflower+200 beef ) 170 9g 7g 19g 0mg 0mg 4g 3g
Dinner
Costco Food Court – Chicken Ceasar Salad With Half Dressing, 1 bowl 566 28g 10g 48g 68mg 1,340mg 9g 4g
Snacks
Stoneyfield Organic – Oikos Greek Yogurt-Plain 0%, 5.3 oz 80 6g 0g 15g 0mg 60mg 6g 0g
Casa Giulia – Sour Black Cherry Jam, 60 g (1tbsp) 138 39g 0g 0g 0mg 0mg 39g 0g
TOTAL: 1,746 205g 37g 130g 328mg 3,122mg 93g 14g

April 22, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Cucumber – Raw Peeled, 3 slices 1 0g 0g 0g 0mg 0mg 0g 0g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup 35 1g 3g 3g 12mg 180mg 0g 0g
Generic – Ciabata Bread, 3 oz Slice 130 37g 0g 7g 0mg 380mg 2g 2g
Milk – Whole, 3.25% milkfat, 1.5 cup 220 17g 12g 12g 37mg 146mg 19g 0g
Nescafe Clasico – Instant Coffee, 2 g 1 0g 0g 0g 0mg 2mg 0g 1g
Lunch
Tyson – Grilled & Ready Chicken Breast Fillet (98g), 1 breast 110 1g 2g 24g 60mg 330mg 1g 0g
on the Border – Mexican Rice (Side), 1/2 cup 280 55g 5g 5g 0mg 630mg 0g 1g
Mia Familia – Mexican Style Refried Beans, 1/2 cup 130 21g 3g 7g 21mg 490mg 1g 6g
Fresh Vegetables – Green Bell Pepper Sauteed, 0.5 whole pepper 10 5g 0g 0g 0mg 1mg 2g 1g
Onion – Sauteed Chopped Onion, 1/2 cup 75 4g 5g 0g 0mg 0mg 0g 0g
Cabot – Monterey Jack Cheese, 1 Cubic Inch (28g) 110 1g 9g 7g 30mg 170mg 0g 0g
Moe’s Southwest Grill – Tomatillo Sauce, 1 small container 15 3g 0g 0g 0mg 250mg 1g 2g
Generic – Grilled Mahi Mahi, 1 oz 59 2g 1g 8g 31mg 17mg 2g 0g
Snacks
Orange Leaf – Strawberry Frozen Yogurt, 1 oz 32 7g 0g 1g 0mg 22mg 5g 0g
Orange Leaf Frozen Yogurt – Coconut, 1 oz 45 8g 1g 1g 0mg 41mg 6g 0g
Orange Leaf – Banana Frozen Yogurt, 1 oz. (28g) 33 5g 1g 1g 3mg 18mg 5g 0g
TOTAL: 1,294 169g 42g 76g 194mg 2,679mg 45g 14g

April 23, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia) 8 2g 0g 0g 0mg 2mg 1g 1g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Home – 1 Egg Omlette, 1 egg 130 0g 10g 6g 285mg 0mg 0g 0g
Generic – Ciabata Bread, 3 oz Slice 130 37g 0g 7g 0mg 380mg 2g 2g
Lunch
Generic – Califlower With Ground Beef, 203 ( 200g cauliflower+200 beef ) 170 9g 7g 19g 0mg 0mg 4g 3g
Generic – Ciabata Bread, 2 oz Slice 87 25g 0g 5g 0mg 253mg 1g 1g
Dinner
Generic – Ciabata Bread, 4 oz Slice 173 49g 1g 9g 0mg 507mg 3g 3g
Broadbeans (fava beans) – Cooked, boiled, with salt, 1 cup 187 33g 1g 13g 0mg 410mg 3g 9g
Onion – Sauteed Chopped Onion, 1/2 cup 75 4g 5g 0g 0mg 0mg 0g 0g
Stonyfield Farm Organic – Plain Low-Fat Yogurt, 1 Cup 120 15g 2g 10g 10mg 150mg 14g 0g
Snacks
Generic – Orange, 1 Medium 62 10g 0g 1g 0mg 0mg 9g 2g
D`Anjou – Large D’anjou Pear, 0.5 pear 61 16g 0g 1g 0mg 1mg 10g 3g
Noname – Dark Chocolate Covered Almonds, 4.5 pieces 110 10g 7g 2g 3mg 13mg 8g 2g
TOTAL: 1,403 226g 36g 74g 298mg 1,866mg 70g 27g

April 24, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Generic – Orange, 1 Medium 62 10g 0g 1g 0mg 0mg 9g 2g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup 90 16g 3g 1g 0mg 150mg 15g 1g
Seitenbacher Musli #5 – Choco Max German Cereal, 1.5 cup 270 42g 8g 8g 2mg 14mg 20g 5g
Fruit – Apple (Medium), 0.5 apple – 3 inch diameter 48 13g 0g 0g 0mg 1mg 10g 9g
Lunch
Broadbeans (fava beans) – Cooked, boiled, with salt, 1 cup 187 33g 1g 13g 0mg 410mg 3g 9g
Stonyfield Farm Organic – Plain Low-Fat Yogurt, 1 Cup 120 15g 2g 10g 10mg 150mg 14g 0g
Coca Cola – Classic Can 355ml (12 Fl oz), 177.5 ml (12 fl oz) 70 20g 0g 0g 0mg 23mg 20g 0g
Dinner
Generic – Oven Baked Salmon, 150 g 224 0g 6g 39g 101mg 129mg 0g 0g
Homemade – German Potato Salad , 1.5 -/2 cups 245 47g 5g 6g 15mg 768mg 0g 4g
Snacks
Nescafe Classic 2.5g Rounded Tsp – W/40ml Standard Whole Milk & 1 Splenda Tab, 1 cup 25 2g 1g 1g 0mg 16mg 0g 0g
TOTAL: 1,341 198g 26g 79g 128mg 1,661mg 91g 30g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Walking, 2.0 mph, slow pace 40 10
TOTALS: 40 10 0 0 0

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Bebek ve Ben

Bebek ve Ben

Merhabalar! Adım Tanla. Dijital tasarımcıyım. Eşim Kuzey ve 7 yaşındaki oğlum Can'la beraber dünyayı keşfediyoruz. Hayatı, insanları, video oyunlarını ve seyahati seviyorum. Okumayı, araştırmayı, dinlemeyi ve konuşmayı da... Oğluma hatıra olarak başlattığım BebekveBen'in kısa zamanda annelerin buluştuğu, soru sorduğu ve paylaştığı bir ortama dönüşmesinden çok mutluyum. Çocuk yetiştirmenin heyecan verici dünyasında bize eşlik ettiğiniz için teşekkürler.

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