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Nin´s 21DHL journal
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Ninschubur Offline
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Post: #1

2010-12-30: I brushed my teeth in the evening - for the second time in 2010. I hate it, because I am very tired in the evening. But I know I have to do it not only in the morning, because I love my teeth and I want them to stay healthy for a lot of further years. :D

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
12-31-2010 06:43 PM
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susan Offline
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Post: #2

(12-31-2010 06:43 PM)Ninschubur Wrote:  2010-12-30: I brushed my teeth in the evening - for the second time in 2010. I hate it, because I am very tired in the evening. But I know I have to do it not only in the morning, because I love my teeth and I want them to stay healthy for a lot of further years. :D


Hello Nin,
Teeth are the only pearls that you can take with you if you have to run from an earthquake
(This post was last modified: 12-31-2010 11:11 PM by susan.)
12-31-2010 11:08 PM
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Ninschubur Offline
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Post: #3

2011-01-01 12.00: This breakfast with friends, I stopped eating although I usually would have eaten one or two more pieces of bread. I tried to figure out, why I normally do so and it is, because everyone else is still eating. It was hard not to eat - I am not used to just sit there and look how everybody else is eating... But it´s my first goal! :D

@ susan: that´s right! :heart: Your sentence will remain in my mind!

------------------
edit:

2011-01-01 24:00: 2 steps for today:

1) drink 2,2 l water - no big success for today. only 1 l water and 1 l soda (sugarfree). text try tomorrow.

2) no eating when I´m not feeling hungry - a little success. this morning, I got it. But this afternoon, I have eaten because I was sad. I have stopped as I recognized it. This evening, my friends invited me for fast food and I couldn´t say no. I just got a small portion, but I got very annoyed about me. Next try tomorrow.

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-04-2011 02:51 AM by Ninschubur.)
01-01-2011 09:49 PM
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Ninschubur Offline
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Post: #4

2011-01-02 19:00: I got my goals today! Brushing my teeth yesterday evening, going to bed before midnight, drinking more than 2 l pure water today and stop eating when I feel full! Wonderful Sunday! I hope this will give strength for the coming week in the office..

Evaluate todays calorie and fat intake

5 tangerines - overall 185 cal, 1 g fat
1 portion mashed potatoes - overall 237 cal, 8,9 g fat
1 small crumbed escalope - overall 236 cal, 10,8 g fat
2 pieces of roast w. sauce - overall 196 cal, 11,6 g fat
2 portions of bean salad (oil) - overall 144 cal, 11 g fat
1 115g yoghurt with fruits - overall 100 cal, 2 g fat
1 cucumber - overall 30 cal, 0,2 g fat

total amount: 1128 cal, 45,5 g fat

Reflect on Today's Exercise: I am still hungry. And when I look at the calories, I know why... ;)

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-04-2011 02:52 AM by Ninschubur.)
01-03-2011 02:37 AM
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Matt Offline
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Post: #5

Wow, Nin your doing a great job of tracking what you eat. I just started counting my calories at the end of November and I have made more progress in the past 5 weeks than ever before. Have you recently started counting calories or have you been doing it for a while? I would advise against going hungry though. I've tried doing that before and after a couple of days I decide to binge on junk food. So i would advise you have a snack or larger portions during your meals.
01-03-2011 08:54 AM
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Ninschubur Offline
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Post: #6

Hi Matt, thanks for your lovely words! I did count calories 7 years ago for 1 year and it helped me to find out, which food is high on calories and which not. But I am only human, and after all, old habilts slowly creeped in. The only thing that lasted: no food with more than 20 % fat (especially cheese)!

The counting now is complete new and reminds me of my old lore. Yesterday, I was afraid to eat too much, and at the end of the day, I were still hungy. This is, like you said, not good, and I think, it will remain a singular case. Back in the office, eating an the canteen, the counting will show the real me...

My nutritional check with my ideal meal plan for a normal day:

Breakfast:
- 1 bun - 144 cal, 1 g fat
- 1 slice of cheese (light) - 74 cal, 5 g fat
- 1 piece of brie (light) - 57 cal, 4 g fat
total amount: 275 cal, 10 g fat

Lunch: canteen, e.g.
- 3 potatoes - 165 cal, 0 g fat
- 200 g kohlrabi - 49 cal, 0 g fat
- sauce - 135 cal, 13 g fat
- 150 g fillet - 158 cal, 3 g fat
- 200 g yoghurt with fruits - 225 cal, 5 g fat
total amount: 732 cal, 21 g fat

Dinner:
- 1 bun - 144 cal, 1 g fat
- 2 slices of boiled ham - 76 cal, 2 g fat
total amount: 220 cal , 3 g fat

Snack:
- 5 tangerine - 185 cal, 1 g fat
- 1 cucumber - 30 cal, 0,2 g fat
- 1 apple - 81 cal, 1 g fat
total amount: 296 cal, 2,2 g fat

total amount: 1523 cal, 36,2 g fat

I am not 100 % ok with this, because I want to reduce the carb to 0 % in the evenings. But I am running out of alternatives. Hope I will find some in your checks :)

2011-01-03: reached Goals for today

- go to bed at 21:00 p.m.
- bruching teeth in the evening
- waking up at 6:00 a.m.
- stopped eating lunch when not hungry any more

no goals:
- not enough pure water.. only got 2,2 l with 2 cups of tea ans soda water

todays calorie count:

- fat-reduced cacao 10 g 25 cal, 1,6 g fat
- fat-reduced milk 400 ml 194 cal, 8 g fat
- filled vegetarian paste squares 200 g 372 cal, 8 g fat
- yogurt with fruits 200 g 225 cal, 5 g fat
- 5 tangerine - 185 cal, 1 g fat
- grapes 100 g 73 cal, 0,3 g fat
- bread 100 g 220 cal, 2 g fat
- 4 slices of ham (<3% fat), 152 cal, 4 g fat
total amount: 1435 cal, 29,8 g fat

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-05-2011 12:30 AM by Ninschubur.)
01-03-2011 09:59 PM
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Natalia Offline
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Post: #7

Hi Nin, congratulations on your progress!!! Your detailed meal plan looks really impressive! And your dedication for nutritional check has strongly inspired me to track the nutrition and calorie content of what I eat! Thanks and good luck!!! :)
01-04-2011 06:27 AM
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Ninschubur Offline
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Post: #8

2011-01-04

Goals / no goals
- forgot to brush teeth in the evening :(
- drank enough, but not only water (with Tea & sparkling water)
- resist eating cheese in the evening :)

Day 4 - Follow Your Ideal Meal Plan

Write out your key action steps


- staying power
- discipline
- thake the healthiest food in the canteen
- buy fruit (for breakfast)
- buy vegetables and salad (for dinner)
- restrain sweets
- restrain cheese in the evenings

Review your ideal meal plan

- it could be healthier, but rome wasn´t built in one day. Too much will lower my discipline.
- the amount of fat per day should stay under 60 gram

todays calorie count:

fat-reduced cacao 10 g 25 cal, 1,6 g fat
fat-reduced milk 400 ml 194 cal, 8 g fat
4 tangerines 148 cal, 0,8 g fat
Broccoli 53 cal, 0 g fat
kohlrabi 49 cal, 0 g fat
4 potatoes 220 cal, 0 g fat
sauce 130 cal, 4 g fat
bread 100 g 220 cal, 2 g fat
4 slices of ham (<3% fat), 152 cal, 4 g fat
rock candy 5 g 19 cal, 0 g fat

total amount: 1210 cal, 20,4 g fat

@ Matt: I like your new avatar ^^

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-05-2011 09:34 PM by Ninschubur.)
01-05-2011 09:32 PM
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Ninschubur Offline
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Post: #9

Day 5

my challenges:
- couldn´t - go grocery shopping today :(
- drank < 2 l :(
- brushed teeth :)
- forgot dinner (because of sports and cafe del sol) :(

todays calorie count:
fat-reduced cacao 10 g 25 cal, 1,6 g fat
fat-reduced milk 400 ml 194 cal, 8 g fat
rock candy 5 g 19 cal, 0 g fat
banana 121 cal, 0,4 g fat
6 tangerines 222 cal, 1,2 g fat
Djuvec-Reis 110g, 100 cal, 2 g fat
Hähnchen-Geschnetzeltes 100 g, 107 cal, 1,5 g fat
Champignonrahmsoße 50 g, 264 cal, 20 g fat
Balkangemüse 50 g, 40 cal, 0,4 g fat

total amount: 1092 cal, 35,1 g fat

Day 6

tried 5 servings:
- morning: 1 glas orange juice
- brunchtime: 4 tangerines,
- lunch: 6 cherries on the rice pudding ;)
- afternoon: 1 banana
- evening: 1 peperoni on the pizza ;)

more challenges:
- drank < 2 l :(
- no grocery shopping today either :(
- brushed teeth :)
- pizza!!! the 2nd time fast food this month :(
- 1st I couldn´t restrain sweets :(

todays calorie count:
1,5 whole wheat buns 216 cal, , 1,5 g fat
1 slice of boiled ham 38 cal, 1 g fat
1 slice of diet ham 28 cal, 0,6 g fat
4 tangerines 148 cal, 0,8 g fat
brie (light) 50 g, 95 cal, 6 g fat
Nutella 10 g, 52 cal, 3 g fat
1 candy rock 19 cal, 0 g fat
carrot stew 153 cal, 6 g fat
rice pudding 200 g, 258 cal, 5 g fat
cherries 50 cal, 0,1 g fat
sugar 19 cal, 0 g fat
banana 121 cal, 0,4 g fat
liquorice 20 g 67 cal, 0,1 g fat
Big Pizza Peperoni Diavolo 250 g, 642 cal, 27,5 g fat

total amount: 1906 cal, 52 g fat

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
01-07-2011 07:14 AM
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Ninschubur Offline
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Post: #10

2011-01-07:

tried 5 servings of fresh fruits:
- morning 9:00: --
- brunch time 11:00: 1 banana
- lunch 13:00: 500 g multi-vitamin whey, 1 kiwi
- afternoon: 1 lettuce, 10 radish, 5 mushroooms
- evening: --
- night: 23:00: walnuts

more challenges:
- drank > 2 l :)
- did the grocery shopping today :)
- brushed teeth last night :)
- ate although I was full :(
- no sleeping before midnight :(
- no 8 hrs of sleep :(
- no brushing teeth this night :(

todays calorie count
1 whole wheat bun 144 cal, 1 g fat
1 slice of boiled ham 38 cal, 1 g fat
4 tangerines 148 cal, 0,8 g fat
1 banana 121 cal, 0,4 g fat
500g diet multi-vitamin whey 137,5 cal, 0,5 g fat
yoghurt dressing 200 ml 310 cal, 24 g fat
5 mushrooms 30 cal, 0,6 g fat
1 lettuce 21 cal, 0 g fat
3 small pieces of whole wheat bread 150 cal, 1 g fat
3 slices of ham, 114 cal, 3 g fat
10 walnuts 260 cal, 26 g fat

total amount: 1473,5 cal, 58,3 g fat

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
01-08-2011 06:41 PM
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Ninschubur Offline
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Post: #11

Day 8 : Plan Get a Great Workout!

todays calorie count
bread, 480, 10,5
brie, 342, 24
ham, 200, 2
buttermilk, 220, 2
tagerine, 37, 0,2
orange juice, 224, 2,4
fries, 282, 9
shashlik, 470, 20
mayonnaise, 143, 16

total amount: 2398 cal, 86,1 g fat

tried 5 servings of fruit:
- morning : --
- brunch time: --
- lunch: --
- afternoon: 1 tangerine
- evening: 600 ml orange juice
- night: --

more challenges:
- no grocery shopping :(
- no workout :(
- drank > 2 l (only with diet coke) :(
- not brushed teeth at night :(
- ate although I was full :(
- no sleeping before midnight :(
- no cheese in the evening :)
- 8 hrs of sleep :)

Day 9 - Understanding Your Trigger Foods

todays calorie count
rice, 340, 7,4
carrots, 120, 2
fillet of pork, 158, 3
sauce, 130, 4
3 tangerines,120, 0,6
3 slices of bread, 360, 8
6 slices of ham,120, 1,6
chocolate, 137, 7,5

total amount: 1485 cal , 34,1 g fat

tried 5 servings of fruit:
- morning : --
- brunch time: --
- lunch: 3 carrots
- afternoon:
- evening: 3 tangerines
- night: --

more challenges:
- no grocery shopping - it´s sunday
- jogging workout :)
- drank > 2 l (only with diet coke) :|
- not brushed teeth at night :(
- ate although I was full :(
- sleep before midnight :)
- no cheese in the evening :)
- 8 hrs of sleep :)
- ate trigger food :(

list my trigger foods:
- bread!! (if I know there´s more bread in the kitchen, I can´t resist. If I am at the bureau and have limited bread, I don´t feel hungry I think. I have to prove this!!
- chocolate
- sweets like liquorice and wine gum
- salt sticks and potato chips

Can onyone help me to substitute bread? I eat it almost every day for breakfast and dinner. *cry*

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-10-2011 06:14 AM by Ninschubur.)
01-10-2011 06:08 AM
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Ninschubur Offline
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Post: #12

Day 10 - Calculate Your Daily Energy Expenditure

todays calorie count
- 3 tangerines 111 cal, 0,6 g fat
- 500 ml whey 116 cal, 0,1 g fat
- ½ lettuce 11 cal, 0 g fat
- radish 10 cal, 0 g fat
- paprika 21 cal, 0,1 g fat
- mushrooms 15 cal, 0,3 g fat
- pine nuts 200 cal, 21 g fat
- dressing 250 cal, 18 g fat
- chicken fillet 191 cal, 6,5 g fat
- rump steak 425 cal, 20 g fat
- herb butter 165 cal, 18 g fat

total amount: 1515 cal, 84,6 g fat

more challenges:
- grocery shopping :)
- walking workout :)
- drank > 2 l (but only with diet coke) :|
- brushed teeth at night :)
- no eating although I am full :)
- sleep before midnight :)
- no cheese in the evening :)
- 8 hrs of sleep :)
- no 5 servings of fruit :(
- no trigger food :) (it was hard to eat no bread!!!)


My Total Daily Energy Expenditure:

1850 by doing nothing
2250 with my sports 3 times a week

calories - differences to TDEE Step 1 and 2 - Day
1128 -722 -1122 day 2: total amount: 1128 cal, 45,5 g fat
1523 -327 -727 day 3: total amount: 1523 cal, 36,2 g fat
1210 -640 -1040 day 4: total amount: 1210 cal, 20,4 g fat
1092 -758 -1158 day 5: total amount: 1092 cal, 35,1 g fat
1906 56 -344 day 6: total amount: 1906 cal, 52 g fat
1474 -376 -776 day 7: total amount: 1473,5 cal, 58,3 g fat
2398 548 148 day 8: total amount: 2398 cal, 86,1 g fat
1485 -365 -765 day 9: total amount: 1485 cal , 34,1 g fat
1515 -335 -735 day 10: total amount: 1515 cal, 84,6 g fat

I think, this can work out for me if I can avoid sweets and bread for a little longer :) I love to eat steaks, so I will never become a vegetarian, sorry for that :)

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-11-2011 05:48 AM by Ninschubur.)
01-11-2011 05:46 AM
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Celes Offline
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Post: #13

Ninschubur Wrote:Can onyone help me to substitute bread? I eat it almost every day for breakfast and dinner. *cry*

Hey Nins, how about Oatmeal or muesli? Those are lower calorie alternatives. From what I understand about (white) bread, it has no health benefits and is just empty calories.

PS: Great work on your 21-day action plan!! :dance::dance:

"If you want to get something you have never gotten before, you have to do something you have never done before."
Personal Excellence - For people passionate about achieving excellence in life
01-11-2011 10:57 PM
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Ninschubur Offline
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Post: #14

Hi celes,

thank you for your answer. I like oatmeal and I only eat bread with a high amount of it. But it takes sooo delicious that I cant stop eating. White bread I don´t eat at all. Muesli I will try. I´m not a fan of it, but I will give it a chance :)

Yesterday I found a nice litte program in the internet: www.42goals.com

It´s a excel-like program, but also colorful and easy to handle. And it´s for free. Because counting calories and all my other goals take too much time a day, I want to make it easier for me. I put in there this goals, wich I track since yesterday.

The idea came to me because I like the spreadsheets of Ozcaveman! But I wanted sometink easy and fast to handle.

This is my list. Its a lot nicer on the homepage but I don´t know how to make a picture of it and insert it here.

Theme January 10 January 11
Productivity yes yes
good Mood yes yes
Drink water 4* 6*
drink soda 4 * 0*
drink Tea 2* 2*
Brush teeth 2* 2*
Sleep early 23:30 01:00
Sleep08:00 07:00
remember dreams yes yes
Take pills yes no
fruit servings 1* 2*
Vegetables 2 * 1 *
stop eating when full yes no
3 things I an thankful for yes yes
go out with friends yes no
Jogging no no
trigger food no yes
carbs & cheese in evening no yes
Fast food no yes
Alcohol no yes
Badminton (Di, Fr) no yes
Water flowers (sat)
Clean the house (sat)

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-12-2011 07:09 AM by Ninschubur.)
01-12-2011 07:08 AM
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Ninschubur Offline
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Post: #15

Hi, I am back. I thought, if I don´t count calories any more, I will still know, what to eat. But it didn´t work for the last 2 days. Candy, chocolate, pizza, bread and noodles wentd in my way. I am now trying to understand, how come this all happened.

My goals at http://www.42goals.com are devastating. But I won´t give up. All failure is a chance to see, what happened and why. This is my way, to get my goals in the end. Blaming me or someone else is not my character.

In the end, it will all make sense just like it was. I shall only think about it in the right way!

More to come, and welcome everybody to the final round :)

If you want to improve, be content to be thought foolish and stupid. (Epictetus)l
(This post was last modified: 01-15-2011 08:23 PM by Ninschubur.)
01-15-2011 08:22 PM
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Jade Offline
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Post: #16

Quote:All failure is a chance to see, what happened and why. This is my way, to get my goals in the end. Blaming me or someone else is not my character.
Hey Nin this is very true - you were doing so well - I expect what happened was the very common dieter downfall which is that when we deny ourselves things we love and then accidentally succumb to one of them this can trigger an attitude of "Oh well now I've failed I may as well have this and this and this as well!"
Dont worry though - you are right not to blame for it just get back on track :) - It might help if you plan to have a treat once a week of something you crave - by allowing it you can take the guilt out of it - Good Luck!
01-16-2011 07:36 AM
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