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!

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