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

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Great Value – Whole Milk, 0.5 Cup (8 oz)756g4g4g18mg60mg6g0g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1/2 cup458g1g1g0mg75mg8g1g
Central Market – Organics Original Instant Oatmeal, 1 Packet15027g3g6g0mg0mg0g4g
Seitenbacher Musli #5 – Choco Max German Cereal, 1 cup18028g5g5g1mg9mg13g3g
Generic – Dried Turkish Apricots, 4 pieces (40g/1.4oz)4412g0g0g0mg13mg8g1g
Lunch
Homemade – Meat Sauce With 95% Lean Ground Beef for Spaghetti, 1/2 cup cooked1158g3g13g0mg462mg0g1g
Noodles – Egg, cooked, enriched, with added salt, 150 g20037g2g7g50mg248mg0g2g
Stonefield – Oikos – Organic Greek Yogurt [Plain], 1 oz container151g0g3g0mg11mg1g0g
Dinner
Homemade – Tarhana Soup, 1 cup29056g4g13g0mg0mg0g0g
Stonefield – Oikos – Organic Greek Yogurt [Plain], 0.25 oz container40g0g1g0mg3mg0g0g
Noodles – Egg, cooked, enriched, with added salt, 100 g13325g1g5g33mg165mg0g1g
Homemade – Meat Sauce With 95% Lean Ground Beef for Spaghetti, 0.05 cup cooked121g0g1g0mg46mg0g0g
Generic – Ciabata Bread, 1 oz Slice4312g0g2g0mg127mg1g1g
Cathy’s Homemade – Roasted Brussel Sprouts (Olive Oil), 1 cup cooked10410g8g3g0mg0mg0g3g
Snacks
Generic – Orange, 1 Medium6210g0g1g0mg0mg9g2g
Strawberries – Raw, 100 g328g0g1g0mg1mg5g2g
TOTAL:1,504249g31g66g102mg1,220mg51g21g

April 19, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Cucumber – Raw Peeled, 6 slices10g0g0g0mg0mg0g0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia)164g0g1g0mg5mg2g1g
Black Pearls – Black Olives (Medium), 4 olives251g2g0g0mg95mg0g0g
Bulk Green Olives – Large, 4 green olives large50g0g0g0mg28mg0g0g
Home – 1 Egg Omlette, 1 egg1300g10g6g285mg0mg0g0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz.11029g0g2g0mg10mg22g0g
Bagel – Sesame, 0.75 bagel18835g3g7g0mg270mg2g2g
Lunch
Cathy’s Homemade – Roasted Brussel Sprouts (Olive Oil), 1 cup cooked10410g8g3g0mg0mg0g3g
Danon – All Natural Plain Yogurt, 1 cup15011g8g8g20mg115mg11g0g
Generic – Ciabata Bread, 2 oz Slice8725g0g5g0mg253mg1g1g
Dinner
Generic – Oven Baked Salmon, 150 g2240g6g39g101mg129mg0g0g
Homemade – German Potato Salad , 1 -/2 cups16331g3g4g10mg512mg0g3g
Wegmans – Organic Baby Arugula, 2 cups203g1g2g0mg25mg2g1g
Snacks
Strawberries – Raw, 100 g328g0g1g0mg1mg5g2g
Generic – Orange, 1 Medium6210g0g1g0mg0mg9g2g
TOTAL:1,317167g41g79g416mg1,443mg54g15g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Walking, 2.0 mph, slow pace8120
TOTALS:8120000

April 20, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Cucumber – Raw Peeled, 6 slices10g0g0g0mg0mg0g0g
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia)164g0g1g0mg5mg2g1g
Quaker Oatmeal – Pancake Mix, 0.5 cup mix prepared (about two 4″ pancakes)33047g3g18g6mg698mg20g6g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Market Pantry (Target) – Light Maple Syrup, 1/8 cup5014g0g0g0mg58mg12g0g
Lunch
Homemade – German Potato Salad , 2 -/2 cups32662g6g8g20mg1,024mg0g6g
Stonefield – Oikos – Organic Greek Yogurt [Plain], 1 oz container151g0g3g0mg11mg1g0g
Dinner
Kirkwood Kitchens – Spanakopita, 4 pieces (57 g)30024g18g10g40mg540mg2g2g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Celery – Raw, 1 cup chopped143g0g1g0mg81mg2g2g
Lettuce – Cos or romaine, raw, 4 cup shredded326g1g2g0mg15mg2g4g
Generic – Lemon Juice Raw 30ml (1floz), 60 ml144g0g0g0mg0mg2g0g
Crisco – All Natural Pure Vegetable Oil, 1 tablespoon1200g14g0g0mg0mg0g0g
Snacks
Yogurt – Plain, low fat (1% fat), 1 cup (8 fl oz)15417g4g13g15mg172mg17g0g
Generic – Turkish Delight, 20 g570g0g0g0mg0mg13g0g
TOTAL:1,528200g49g57g81mg2,756mg89g23g

April 21, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Bulk Green Olives – Large, 4 green olives large50g0g0g0mg28mg0g0g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Black Pearls – Black Olives (Medium), 4 olives251g2g0g0mg95mg0g0g
Great Value (Walmart) – 100% Orange Juice From Concentrate, 8 oz.11029g0g2g0mg10mg22g0g
Generic – Ciabata Bread, 4 oz Slice17349g1g9g0mg507mg3g3g
Generic – Egg Large- Hardboiled, 1 egg700g5g6g185mg70mg0g0g
Lunch
Mc Donald’s – Premium Grilled Chicken Club Sandwich Without Cheese, 8.8 oz40042g12g31g75mg1,010mg9g3g
Generic – Califlower With Ground Beef, 203 ( 200g cauliflower+200 beef )1709g7g19g0mg0mg4g3g
Dinner
Costco Food Court – Chicken Ceasar Salad With Half Dressing, 1 bowl56628g10g48g68mg1,340mg9g4g
Snacks
Stoneyfield Organic – Oikos Greek Yogurt-Plain 0%, 5.3 oz806g0g15g0mg60mg6g0g
Casa Giulia – Sour Black Cherry Jam, 60 g (1tbsp)13839g0g0g0mg0mg39g0g
TOTAL:1,746205g37g130g328mg3,122mg93g14g

April 22, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Cucumber – Raw Peeled, 3 slices10g0g0g0mg0mg0g0g
Athenos – Natural Feta Cheese (Chunk Traditional), 1/8 cup351g3g3g12mg180mg0g0g
Generic – Ciabata Bread, 3 oz Slice13037g0g7g0mg380mg2g2g
Milk – Whole, 3.25% milkfat, 1.5 cup22017g12g12g37mg146mg19g0g
Nescafe Clasico – Instant Coffee, 2 g10g0g0g0mg2mg0g1g
Lunch
Tyson – Grilled & Ready Chicken Breast Fillet (98g), 1 breast1101g2g24g60mg330mg1g0g
on the Border – Mexican Rice (Side), 1/2 cup28055g5g5g0mg630mg0g1g
Mia Familia – Mexican Style Refried Beans, 1/2 cup13021g3g7g21mg490mg1g6g
Fresh Vegetables – Green Bell Pepper Sauteed, 0.5 whole pepper105g0g0g0mg1mg2g1g
Onion – Sauteed Chopped Onion, 1/2 cup754g5g0g0mg0mg0g0g
Cabot – Monterey Jack Cheese, 1 Cubic Inch (28g)1101g9g7g30mg170mg0g0g
Moe’s Southwest Grill – Tomatillo Sauce, 1 small container153g0g0g0mg250mg1g2g
Generic – Grilled Mahi Mahi, 1 oz592g1g8g31mg17mg2g0g
Snacks
Orange Leaf – Strawberry Frozen Yogurt, 1 oz327g0g1g0mg22mg5g0g
Orange Leaf Frozen Yogurt – Coconut, 1 oz458g1g1g0mg41mg6g0g
Orange Leaf – Banana Frozen Yogurt, 1 oz. (28g)335g1g1g3mg18mg5g0g
TOTAL:1,294169g42g76g194mg2,679mg45g14g

April 23, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Tomatoes – Red, ripe, raw, year round average, 0.5 small whole (2-2/5″ dia)82g0g0g0mg2mg1g1g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Home – 1 Egg Omlette, 1 egg1300g10g6g285mg0mg0g0g
Generic – Ciabata Bread, 3 oz Slice13037g0g7g0mg380mg2g2g
Lunch
Generic – Califlower With Ground Beef, 203 ( 200g cauliflower+200 beef )1709g7g19g0mg0mg4g3g
Generic – Ciabata Bread, 2 oz Slice8725g0g5g0mg253mg1g1g
Dinner
Generic – Ciabata Bread, 4 oz Slice17349g1g9g0mg507mg3g3g
Broadbeans (fava beans) – Cooked, boiled, with salt, 1 cup18733g1g13g0mg410mg3g9g
Onion – Sauteed Chopped Onion, 1/2 cup754g5g0g0mg0mg0g0g
Stonyfield Farm Organic – Plain Low-Fat Yogurt, 1 Cup12015g2g10g10mg150mg14g0g
Snacks
Generic – Orange, 1 Medium6210g0g1g0mg0mg9g2g
D`Anjou – Large D’anjou Pear, 0.5 pear6116g0g1g0mg1mg10g3g
Noname – Dark Chocolate Covered Almonds, 4.5 pieces11010g7g2g3mg13mg8g2g
TOTAL:1,403226g36g74g298mg1,866mg70g27g

April 24, 2012

FoodsCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Generic – Orange, 1 Medium6210g0g1g0mg0mg9g2g
Almond Breeze Almond Milk Vanilla Flavor – 1/2 Cup Milk, 1 cup9016g3g1g0mg150mg15g1g
Seitenbacher Musli #5 – Choco Max German Cereal, 1.5 cup27042g8g8g2mg14mg20g5g
Fruit – Apple (Medium), 0.5 apple – 3 inch diameter4813g0g0g0mg1mg10g9g
Lunch
Broadbeans (fava beans) – Cooked, boiled, with salt, 1 cup18733g1g13g0mg410mg3g9g
Stonyfield Farm Organic – Plain Low-Fat Yogurt, 1 Cup12015g2g10g10mg150mg14g0g
Coca Cola – Classic Can 355ml (12 Fl oz), 177.5 ml (12 fl oz)7020g0g0g0mg23mg20g0g
Dinner
Generic – Oven Baked Salmon, 150 g2240g6g39g101mg129mg0g0g
Homemade – German Potato Salad , 1.5 -/2 cups24547g5g6g15mg768mg0g4g
Snacks
Nescafe Classic 2.5g Rounded Tsp – W/40ml Standard Whole Milk & 1 Splenda Tab, 1 cup252g1g1g0mg16mg0g0g
TOTAL:1,341198g26g79g128mg1,661mg91g30g
ExercisesCaloriesMinutesSetsRepsWeight
Cardiovascular
Walking, 2.0 mph, slow pace4010
TOTALS:4010000

Hakkında Bebek ve Ben

Bebek ve Ben

Merhabalar! Adım Tanla. Dijital tasarımcıyım. Eşim Kuzey ve 5 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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