124/30295 – How is my progress in achieving healthier life style?

124/30295 – How is my progress in achieving healthier life style?

11/12/17

I ate this morning a tomato

I ate at work an apple and some dates, maybe 3,

I drank water at work.

But, I drank coffee at morning and after work, both with cigarettes. I ate a falafel outside at noon and a cookie too.

For the rest of this day I plan to cut a salad, to cook and to eat a pomegranate.

I might do some power exercises at home and maybe run for 10 minutes outside.

I have a meeting at 8pm and I have some work to do till then in addition to what I wrote I’ll do for my healing.

It’s dark early, but I’m awake. I don’t like this early darkness.

Last time I ran was on Saturday.

Last time I did power workout was on Saturday. The run lasted 10 minutes and the workout 10 minutes.

The last time I cooked was Friday.

The last time I cut a salad was Friday.

Yesterday I ate half pomegranate.

On Saturday I ate half pomegranate.

I have frozen bananas.

I can cook now buckwheat +lentils + spinach + green beans + tomato paste.

For my salad I have: lettuce, tomato, cucumber, purple onion, lemon, tahini, avocado, colorby, a carrot, and sunflower seeds.

I want to buy flax seeds.

I want to buy more fruits and maybe walnuts.

On Saturday I ran towards the park. But I’ve reached the part of Rokach street after Abba Hillel street.

At home on Saturday, I did squats with dumbbells, triceps extension, biceps flexion, lateral shoulders.

I should start doing push-ups at home.

122/30295 – How’s my healthier lifestyle process going?

122/30295 – How’s my healthier lifestyle process going?

December 7^th 2017

I spent the evening helping a friend, so, I didn’t have time to cook, to cut a salad, to work out and to run.

I should calm my making plans-with-friends habit.

So, I had one week of everyday doing a writing-exercise of who am I want to be.

And writing a blog like this.

Today, I’m adding another daily tool/habit: to write a diary 3 times a day, 10 minutes each time.

It will be a personal diary and I’ll try to become a better person by doing these.

I might add another tool later, but now I’ll do these 3.

I smoked today 3 times.

I ate outside a falafel, a cookie.

My friend gave me another dessert.

Besides these, I ate a melon, a banana, a date. And that’s it.

Not so much.

I plan to cook tomorrow and to cut a salad tomorrow.

Can I avoid smoking tomorrow?

Can I try to be relaxed with people with whom from some reasons I get stressed? Or, do I need to get away from them?

I should buy vegetables tomorrow for a salad.

I want to take out all my vegetables from the refrigerator every day for cutting a salad.

For tomorrow, for work, I have frozen bananas.

I have dates also.

I believe I’ll eat hummus outside again at my break.

And that’s better than smoking.

Should I accept hummus outside and cookie outside? Will it help me to release the cigarettes?

I’ll make order in my room tomorrow.

When will I run? Maybe on Saturday.

When will I work out? I can work out tomorrow at home.

120/30295 – How am I getting progress?

120/30295 – How am I getting progress?

12/5/17

I don’t see any progress.

But I must make some small changes.

Tomorrow morning I plan not to smoke cause I have work early in the morning.

I finish at noon and have a break before more studies and work.

At this noon I plan to return home, to cut salad and to eat fruits and to cook.

I continue with a daily writing exercise: Who am I want to be,

And a daily blog and post about my progress

I haven’t return to running yet. I haven’t returned to power workouts at home or outdoor.

I have melon

I have frozen bananas

I have dates

I have pomegranates.

I have dates.

I have vegetables to salad.

I have lettuce, sunflower seeds, tahini, lemon.

I should check every day what vegetables I have for a daily bowl of salad.

I can run on Thursday morning.

I can do power workout tomorrow at home in my break.

I can do pushups, I can do squats.

I want to listen to my stomach and avoid eating when I’m not hungry.

If I choose to eat anyway I want to start with my food. At list one piece of fruit.

I can do it. I can do some few changes tomorrow.

I want to enjoy every moment and to take everything easy.

At my work I want to enjoy.

118/30295 – What is going on with me?

118/30295 – What is going on with me?

3/12/17

It's Sunday morning. I'm at school. I ate a tomato and drank coffee with sugar and smoke a cigarette.

I bought a new package of cigarettes.

I took 2 melons and dates to school.

When I'll be back at home I have a dish of buckwheat and lentils and steamed broccoli.

I plan to cut a salad. I also have ripen bananas and pomegranates. Lot's of food. Healthy food. No reason to eat outside.

I'm going to a theatre show this evening. I actually can walk there as a workout. And I can start doing a short power workout at home with my dumbbells.

I'll have to cook soon cause the dish of buckwheat and lentils is going to be finished.

I talk with my friend whom I'm going to the theatre show together to eat outside near the theatre but it is not a decision that goes with my galls of avoiding eating outside.

I can bring food and offer us instead.

Another friend suggested to eat lunch today, I will offer him that I'll fix a lunch at my place.

I've already told him that I prefer to eat at home and not outside.

Tomorrow I can also run, workout at home, workout outside, cut a salad, buy more vegetables and fruits, eat when I'm hungry, eat slowly, stop eating when I'm satisfied.

Instead of cigarette, I can try to:

Take a walk

Listen to music

Meditate

Go to sleep and rest.

I should watch more YouTube for inspiration.

I want to read health book. I read these days about chronical diseases.

I want to read the internet book Raw Food Explained.

I continue to do this writing exercise daily: Who am I want to be.

And write a blog about my progress.

I'm stressed because of work but I should rest, breath, take it easy, try to enjoy every moment.

I should think more positive and even write positive thought that will relax me.

I have lots of work but I want to take it easy.

116/30295 – What is going on with me?

116/30295 – What is going on with me?

December 1^st 2017

It’s 8:09pm and I smoked my 3^rd cigarette for today.

I drank 2 coffees. One was served to me.  I drank it. It caused me headaches.

I drink coffees and I smoke cigarettes. I want to quit these two.

I ate in a hummus restaurant. It included 2 pita bread. I want to quit eating pita bread. After that I ate cinnamon role. (vegan). I want to quit this habit as well.

I cooked buckwheat and lentils. I steamed broccoli, I cut salad with cilantro and lettuce. There is still salad.

I need to get some sleep. I have work at home every day. I don’t like it.

I’m dizzy now and tired. I’ll try to get some sleep.

I didn’t exercise today. My membership at the gym ended a week ago.

I have weights at home. I have dumbbells. I plan to return to run, to lift weights at home and to work out on body weight outside.

Tomorrow is Saturday. I want to succeed avoiding jahnoun tomorrow.

I have lots of melons. I have lentils. I have cooked food. I have pomegranates. I have dates.

Instead of smoking I want to do one of these things: a walk, a rest, a sleep, listening to a song.

At the moment my belly is not empty.

I want to eat when I need energy, when I’m hungry. I want to avoid eating when I’m not hungry.

I can run tomorrow. I can run tomorrow morning.

I should run alone.

I want to stop the circle of smoking 3 cigarettes a day (or 4).

I want to keep order in my room. I think it has an impact of my food choices.

I will succeed in quitting smoking.

Tomorrow I’ll eat my food, my melons, my pomegranates, my salad, the buckwheat and lentils dish, the broccoli.

108/30295 – All inclusive hotel

108/30295 – All inclusive hotel

13/10/17

I’ve never been before in an all inclusive hotel. I’m going to be now in that kind of a hotel for almost 4 days.

I want to lose weight.

I want a flat stomach.

I want to not break my efforts of trying to live healthily when I’m on an holiday or when I’m abroad or when I’m out of my home or my city or my country.

I want to live healthily everywhere.

What will I do when I’ll be in that all inclusive hotel where abundance of food will be available for me all the time?

What will I do if I’ll be sad or if I’ll feel lonely or bored, and tasty food is there to entertain me and engage my organism by eating and digesting?

Will I use food again when I’ll be tired of over eating , digesting and resting? Will I use food when my belly will be bloated of too much food?

Can I be satisfied with one plate?

Can I be satisfied with tasting dishes?

Can I stop eating something that is not tasty but I have more of it in my plate?

Can I think of the belly I want when I put food on my plate, when I feel that my stomach got enough food and stop eating?

Of course I can.

Because this is my dream, one of my dreams.

I want a flat belly.

I want to be healthy.

I want a clean body.

I want to enjoy a perfect body 24/7 rather than to enjoy tasty food for a few minutes each meal.

I can eat only when I’m hungry and insert fuel for functioning.

I can stop eating when it’s just enough to my stomach.

I can eat slowly.

I can choose salads, leafy greens and fruits.

I can work out in my holiday.

I can go everyday to the gym.

I can swim in the sea,

I can take walks, use the stairs.

I can go for runs.

I can do push-ups, pull ups, squats and sit ups.

I believe in myself and have the courage to treat food as fuel.

I can remember the real happiness in life which is fulfilling my desire for becoming a better and the best version of me.

Roee Huta

Coacher for healthier lifestle  

104/30295 – How is my process going?

104/30295 – How is my process going?

October 2^nd 2017

So, I’m working in another job beside the coaching work.

I rode today with bicycle to work and back.

I ate 2 apples at work and 2 apples before workout.

I ate a pear in the morning.

I did workout C: 4 exercises for legs, 4 exercises for shoulders, 1 exercise for abs.

After work, I cut a salad of:

Frozen bananas, slices of almonds, walnuts, pomegranate, dried fig, fried apricot

I smoked 2 rolled cigarettes so far

I drank 1 green tea with sugar and 1 coffee with soy milk

I ate falafel outside.

I don’t remember when I ran.

I hope I’ll run tomorrow and do A workout at the gym.

I should buy fruits soon.

I hope to sleep well tonight.

On Tuesday and Wednesday nights I can sleep without the need to get up to work the next morning.

I made a list of 3 columns.

1 foods that I want to eliminate.

2 column foods I want to lessen.

3 – column of foods in the diet I want to concentrate.

Foods I want to remove totally:

Cigarettes, coffee, coke, falafel, French fries, salt, sugar, wine, Jahnoun, sweet pastries, burekas, bread, pita bread, pizza, oil.

Foods I want to lessen: eating outside

Foods in the diet I want to concentrate: fruits, nuts, seeds, legumes, vegetables.

102/30295 – Daily Update in my Try to Eat Healthy

102/30295 – Daily Update in my Try to Eat Healthy

It’s Saturday

I started with rice or buckwheat cakes. 4 with whole tahini and a tomato.

And one cake with dates spread.

This blog is only about my nutrition, exercising and aspects that connected to lifestyle in a healthy/ unhealthy ways.

I drank coffee with sugar and smoked a cigarette.

Didn’t kick the smoking habit yet. But yesterday I smoked 2 cigarettes which is less than the average of 3 a day.

In England I threw a packageof cigarettes but here in Israel I bought again.

I cooked yesterday rice+lentils but ate it with teriyaki souce that I bought on Thursday.

I cut salad yesterday of tomato, cucumber and red pepper and made diluted whole tahini with water, one spoon.

I ate also hummus with a pita bread yesterday morning.

I ate also a salad in the morning yesterday. This was in a hummus restaurant.  At the morning I drank coffee with soy milk plus smoked a cigarette.

After the beach yesterday evening I drank tea and smoked my second cigarette.

I drank cock with whiskey last night. I prefer vodka with orange juice next time.

I ate potatoes with black pepper, onion and garlic that my flatmate baked.

I ate sauerkraut with the rice+lentils + teriyaki souce.

I bought peaches and ate in Meir garden 2 and in the beach 2 more.

My ex flatmate brought me half pita with vegan yellow cheese and I ate it.

I didn’t sleep a lot tonight. Maybe 4 hours.

I did a walk today of about 30 minutes.

I didn’t work out yesterday.

I might go to the gym at evening. I need to see when it opens.

I think of buying free pass in buses but If I do it I should still try to use my bicycle as much as possible.

How will I quit smoking?

I should always remember, I hurt myself only when I do it. I punish myself only by doing it.

  

100/30295 – daily self questions and answers

100/30295 – daily self questions and answers

1.       What  is my training plans for today?

2.       What is my diet plan for today?

3.       What is my workout program?

4.       What is my diet program?

1.       I’m going to ride to a friend on my bicycle. And back. It’s  about 15-20 minutes each direction.

I’m meeting a friend at 7:30-8:00pm and we’re gonna run 30 minutes and do some power exercises like:

8X3 pull ups

12-15X3 push ups

15X3 sqauts

15X3 crunches\sit ups

Maybe 15X3 back extension

2.       I have some frozen bananas.

I’m going to buy whole rice, throw the old cooked food in my pot, soak rice and lentils and maybe pea, cook it

I will cut salad and add tahini, sunflower  seeds

I’ll drink water

I have 3 oranges

I’ll buy melon, take a knife with me (when I’ll ride to my friend) (I’ll take with me this knife and melon)

3.       I run.

I do body weight exercises outside

I work out at the gym free style. This is new. No more ABC.

(I take walks and ride my bicycle)

(I swim)

4.       I eat mono fruits meals  - bananas, figs, peaches, plums, melon, mango, watermelon,

I cut salads: cucumber, carrot, tomato, lettuce, tahini

I eat leafy greens, green leaves

I cook rice, quinoa, buckwheat, lentils, potato, sweet potato, beet, hummus, chick pea, beans, edamame,  

I eat frozen bananas

I drink water

I listen to my stomach

I eat when I’m hungry

I recognize when I’m satisfied

I stop eating when I’m satisfied

I eat baked vegetables like potatoes and steamed vegetables like broccoli.

99/30295 – Monday, May 1st, 2017

It's noisy where I'm at now. It'd not the best conditions but I'll write anyway and update.

Today is the Memorial Day to the soldiers of Israel who died while guarding Israel.

So, it sad. There's a sad collective mood. We all listen and play sad songs. There are ceremonies in the military grave yards.

Yesterday I went to Rabin square to a ceremony of 2 hours of songs, videos and reading about the soldiers.

I plan to run today 30 minutes.

I plan to cook today.

I hope to cut a salad today.

I need to finish my haircut.

I want to quit smoking.

I had a first date yesterday.

I'll try to be patient. He said that today he's busy.

Besides him, I have a phone of another guy but I'll try not to mix.

Today is the evening of Israel Independence day.

So, we all are going to go out and celebrate.

Tomorrow, my parents will visit me.

And then, Wednesday are back to routine. Friday I'll host the evening dinner and on Saturday I'll hike with the hiking group.

I'm still smoking. About 3 cigarettes a day.

I have an inflammation in my left eye for a month.

I should really live healthier.

I'll finish here, at school, go home. Push 2 workouts, cooking, cutting salad.

Well, I want to keep listening to this day's music on the radio.

So, I might do anything with this music in the background.

How's my health?

I ran yesterday 36 minutes.

I should track my workouts.

I should track my food and a very few habits.

5:

1.       Runs

2.       Power workouts

3.       Cooking and eating my cooked food

4.       Cutting salads

5.       Buying fruits and vegetables.

98/30295 - 15 minutes/ 1 Word page: brief daily check out: how’s my progress in reaching clean diet?

98/30295  - 15 minutes/ 1 Word page: brief daily check out: how’s my progress in reaching clean diet?

Today is Wednesday. I had 3 cigarettes. I had 2 coffees. The last cigarette was with half lemon squeezed diluted with water. I had 3 cups like this ( of 3 half lemons).

I ate outside twice. One time from two places. I had some fruits: 2 persimmons, 2 oranges.

I ate the leftover of the edamame. And the potato I baked the day before yesterday but with vegan mayonnaise and ketchup. It was a bad pre-workout meal. I worked out today. Did B work out. Worked out on my chest, triceps and belly. 9 exercises in total.

I should write more organized.

Wednesday.

At the morning I had one slice of bread toasted with chocolate, coffee with soy milk, cigarette and half lemon juice diluted with water.

At work I had 2 persimmons and 2 oranges.

Later, after work I had falafel, 2 vegan pizza burekases, one potato burekas and apple pastry. Then I had coffee with soy milk and cigarette at my friend.

Later I slept, how long? 1-2 hours. It’s crazy.

Than I had edamame, baked potato with ketchup and mayonnaise and half lemon squeezed with water.

I had B work out. 9 exercises, 4 – chest, 1 – abs, 4 – triceps.

Then I had hummus outside +pita nread, oil…

At home half lemon juice + water + cigarette.

Ok,

Now let’s put it in a table. Good and bad.

good	bad
half lemon juice	one slice of bread toasted with chocolate, coffee with soy milk, cigarette
2 persimmons and 2 oranges
	had falafel, 2 vegan pizza burekases, one potato burekas and apple pastry. Then I had coffee with soy milk and cigarette
edamame, baked potato and half lemon squeezed	ketchup and mayonnaise
B work out. 9 exercises, 4 – chest, 1 – abs, 4 – triceps
	hummus outside +pita nread, oil…
half lemon juice + water	cigarette

97/30295 – daily writing about my try to eat cleaner, 30 minutes

97/30295 – daily writing about my try to eat cleaner, 30 minutes

It’s Friday. I have work. Short work. I have about 40 minutes to devote my efforts to make a change in my mind to eat cleaner.

I’ve started this day badly. But now I have 40 minutes to make a change.

I should definitely buy fruits today, cut salad today, eat my food today. Meditate, work out, read, listen to podcasts, watch YouTube videos etc.

Well, I’m repeating myself: I need to cut salads, to read, to work out, to buy fruits and vegetables.

What can I do differently here in this writing? Cause if I’m repeating myself, I should stop that and concentrate in the many books I want to read.

What can I write differently?

I walked this morning to the bakery and I talked to myself, tried to tell myself good reasons to turn around and eat bananas instead. It didn’t work.

I think if I won’t have something different to write here I should make a break on this habit.

I’m dizzy now. Have lots of other things to do. To fold the laundry, to do a laundry. To make an order in my room.

Instead I’m sitting to write.

How can I eat cleaner?

same answers. Avoid meetings, avoid scheduling other activities with others.

Run, jog, cut salad, work out at the gym, keep the order at my room, eat my cooked food, throw my cooked food after 3 days after I cook it, cut salads.

So, maybe another question.

Ok, try to write healthy thoughts:

This day I can avoid more cigarettes.

I will avoid smoking after work and before I’m going to sleep.

I will work out today at the gym after work.

I’ll try to fix my bicycle after work. And use them in my way to a meeting with others I have this evening.

I’ll cut a salad after work.

Healthy thoughts:

I’ll read today ‘raw food explained’ and ‘how not to die’.

I’ll watch today Loren Lockman’s videos.

I’ll meditate today. I’ll take a rest after work without smoking before.

I’ll buy fruits after work.

I will not call any one; just concentrate at my try and obligations.

I’ll take bananas to work and eat them there.

I have a short free time at work but I have work to do then.

I shouldn’t rest now. I’ll keep writing and stay awake till I’m leaving the house.

I will run soon 3.5 km.

Today’s work out is C: legs + shoulders. 8 exercises.

I think next Friday I won’t host my friends for dinner.

Soon I have 4 free Tuesdays. Thanks G-d. I’m happy about it. I’ll devote them for my try.

I can do push ups at home, I can work out with the dumbbells I have at home.

I will quit smoking very soon by having more and more free time with my own and only company.

I’ll finish today the moist dates.

Tomorrow I don’t have work, just from home.

I’m going to have an easy day at work today. Easy and short.

Soon I’ll start to sense my lungs cleansing from tar.

I’ll buy a new bottle of water. I must. Oh, I have one. Good!

Smoking is bad. I must keep myself far from touching that.

Soon, I’ll buy good bicycle and return to ride my work instead of horrible bus.

I should sell the bicycle I have. Fix them and sell them. Cheap…

I should wash my dishes every day.

I must turn more to fruits and salads.

Time with my self is the key. I’ll hold this as a way.

I love my self.

I will succeed.

Mantras! Affirmations!

I can eat 100% clean.

I can easily choose keeping distance from cigarettes.

I cut salad daily.

I buy fruits and vegetables almost daily.

Soon 3 days without smoking will belong to m past.

96/30295 – daily writing about my try to eat cleaner, 30 minutes.

96/30295 – daily writing about my try to eat cleaner, 30 minutes.

I’ve just waken up from a noon sleep. Around 1 hour and a half. It’s a precious time. It is most probably connected to poisons I enter my body. Damn it, I don’t see improvements. I had before work a bun with peanut butter and jelly and green tea and then I had a coffee with cigarette.

I had a tough day at work and then I had hummus with 2 pita breads outside and at home one slice of bread with chocolate and coffee with sugar with a second cigarette.

I shouldn’t be angry about my unsuccessful tries.

I should devote my thoughts to think how I can succeed.

How can I succeed in eating cleaner?

This evening is mostly lost for direct acts. I’m going with a friend to a show. I hardly have these 30 minutes.

I should buy more fruits.

I should cut more salads.

I should keep not scheduling more meetings then I have. If I have free time, I should devote it to this target.

I should keep reading books. Hardware and software. (how not to die, raw food explained).

I should watch YouTube videos, and more of the strong clean people like: Loren Lockman, Kristina etc.

I should keep working out. Running, yoga at home and at the gym. Power workouts at the gym.

I should keep take walks and listen to podcasts.

I should cook the quinoa I have, steam the edamame I have. I should cook all the cereals and legumes I have.

I should cut salad every day.

I track my work outs. I should consider tracking more things. Like, cutting salads, cooking and eating my cooked food. Mono fruits meals. Eating green leaves.

Maybe I should start with cutting salads and eating my cooked food and cooking.

I’ll try this. 

How can I succeed in eating cleaner?

I should buy sweet potatoes. And broccoli. It’s an easy food to cook. Almost No effort, tasty, healthy and clean.

I should buy from the healthy food oriented super market – wood fruits. For sure.

I should try again  to eat first in the mornings fruits.

I should meditate daily.

I should keep doing yoga at home.

How can I succeed in eating cleaner?

I should again save my free time for doing all these things with myself and not looking for activities with other people.

Meditation. Walks. Podcasts. Runs. Gym. YouTube. Books. This writings. Tables. Salads. My cooked food.

What else I can  do to make smoking habit fall easily?

95/30295 – Daily self coaching by writing about my try to eat cleaner for 30 minutes

95/30295 – Daily self coaching by writing about my try to eat cleaner for 30 minutes

How is it going? Have I written to myself yesterday? I guess I had, early in the morning, and so much has been since then that it looks like 2 days ago. Well, since it’s now evening and yesterday’s writing was in the morning it is about 2 days.

At the moment my belly is bloated.

After work I went to the shopping center and it ended in pita bread with hummus and fried eggplant and later 2 vegan sweet pastries, coffee with soy milk and cigarette. The second cigarette for today.

Oh! Yesterday I had 1 cigarette only.

After today’s second cigarette, I started a try of quitting smoking by making a chart of 24 hours multiplied by 3 days for avoiding smoking in which I put x after each hour that is completed, of course without smoking. The gall is to avoid cigs for 3 days.

I’m actually very skeptic about this try but I don’t give up so quickly. I give it a chance.

Another rule or tool is to carry this table together with my cell phone that I’ll keep it in my mind.

Yesterday I did 3 sports. At the morning I did 30 minutes yoga at home (getting help from a website), after collage I returned home by walking 40 minutes in the park. I saw many runners.

Later I went to the gym to a power workout.

Today I plan either a run in the park by myself. And or power workout at the gym.

Another tool I use more and more lately is podcasts. I listen to podcasts about raw food, veganism, addictions etc.

I’m baking a potato now. I’ll heat the last burger and the last bun later. I can steam edamame.

I can cut a salad. I have moist dates, clementines and a piece of a melon.

I plan to read, study, watch YouTube, work out this evening. I am busy this evening. Busy at making efforts to live healthier.

Tomorrow is Thursday. I finish work at 14:20. Then I’m free to work as well on my lifestyle.

On Saturday I plan to do homework collage. Later on Tuesday. Later on Saturday. Or before. Anyway, collage obligations are small which is best.

What else can I do to eat clean?

Eating raw is not difficult. I should buy fruits and vegetables. I should eat 3 mono fruits meals a day and than a huge green salad.  What is difficult in this?

My habits. My habitual thinking.

What am I going to do after this writing?

I think I’ll either go to run which is a good choice or to the gym for a power workout.

And later? YouTube, 2 books: raw food explained, how not to die.

That should be enough together with eating and preparing food.

I’ll target a run and then power workout and then YouTube+2 books. Then I’ll go to sleep. And tomorrow if I’ll wake up at 7 am, and keep staying clean, I have 1 hour to devote to my try to live clean and healthy till I leave the house to work.

What can I do at that precious hour? I can meditate. I actually want to meditate this evening as well.

I can do yoga at home, I can work out at the gym, I can write like here. I can take a walk and listen to a podcast.

What is the first thing I can do after leaving work and reaching my neighborhood?

I should prepare food.

I’m on a stage of reaching my neighborhood and thinking about outdoor foods.

Next stage is to prepare my own food at home.

The later stage is to reach home and ask myself whether I’m hungry.

94/30295 – daily self coaching by writing about my try to eat cleaner, 30 minutes.

94/30295 – daily self coaching by writing about my try to eat cleaner, 30 minutes.

Tuesday has started. I started the day with pastries. 4. I bought 5. 1 is still in the bag. I drank coffee outside with soy milk. (My soy milk at home was finished) and smoked 1 cigarette. Yesterday I had 2 cigs.

Today is the collage day. I plan not to smoke there cause it dramatically decreases my energy which I need always.

I actually had a good energy before the cig this morning and later I had to rest and thus I spent precious time for evolving.

It’s now 9:05am. I have 2 hours to work on my clean diet. I said I can go to the gym. Maybe. And maybe I’ll  work from home and try to work out after collage. But then I can have other offers so I actually had better work out this morning.

I’ll take clementines to collage. I have a melon at home. I actually can cut it to cubes and make it ready to eat.

I might eat the last burger today, cook quinoa, bake a potato, steam edamame, cut salad with less or without lemon juice. Yesterday’s salad lemon juice was too strong for me.

I can take the bicycle to Pinkas-Namir junction and then take a bus. If so, I should take night lights with me for the way back.

Next workout is B: 4 chest exercises, 4 triceps exercises, 1 abs exercise. Total 9 exercises.

I listened to a podcast about quitting smoking. The lecturer kept repeating the word ‘habits’ or actually ‘patterns’. Everything we do is patterns, habits.

Order in my stuff is also a habit. Putting things back to their place is part of order, part of controlling myself, self discipline.

Yes, I should go to the gym after this writing. I can listen to podcast in the bus. I think it’ll be my new trend or habit. Improving my English and listen to interesting subjects that can support my evolving.

There is also a Hebrew radio for the animals I can listen to and I will but I prefer English.

I don’t mind to listen to podcast about moral veganism, not only about health aspects.

How can I improve my diet to a cleaner manner?

I thought of tracking the times I eat outside and try to lessen it.

I already track my workouts in a table.

I also track the time I spend for this try of eating clean. I try to reach 10,000 hours.

So, should I track the times I eat outside?

I’m not hurry to make another table.

Well, If I write this blog every day, and remind myself this is one of my galls (eating less outside, eating more home-made meals), then it should be enough.

I want to be more raw. To eat more raw food meals.

I should start my days with raw food diets. I can try to watch more YouTube videos about Raw Food or listen to podcasts about it or surf in Facebook groups about it etc.

How can I make my diet cleaner?

So, I plan not to smoke at collage. How can I avoid smoking the evening-night cig tonight?

By acts during the day. I have breaks in collage. I have some home work but I believe I’ll have some time for reading and maybe watch YouTube videos, maybe of Loren Lockman etc.

What about meditations? With a meditation music while I’m meditating? Well I can try it with that music.

What else can help me to eat cleaner?

Turn in collage to the clementines first. If I was thinking about two meals in the cafeteria there I should think of one (if any) and I should choose the one without the baguette.

What else can I do to eat cleaner?

I can soak chik peas.

See you tomorrow.

93/30295 – daily self coaching, 30 minutes writing, how’s my try to eat 100% clean?

93/30295 – daily self coaching, 30 minutes writing, how’s my try to eat 100% clean?

Last evening I had a fall and I smoked a 3^rd cigarette. Today I’ve smoked already two cigs. I’ll try to keep it this number till tomorrow. I meet a friend at 9:30pm so it’s possible I’ll engage myself till then.

I cooked broccoli. But I’m satisfied with what I’ve eaten few minutes ago after power workout at the gym.

I'm a bit tired at the moment.

I have lots of things to do this evening. I might read “raw food explained”, I plan to watch YouTube videos, I might read articles about the damages of smoking, might take a walk and listen to a podcast about the same subject.

I might surf in Facebook groups.

Tomorrow I return to collage after 2 weeks break. Haven’t missed it at all.

I usually ate there baguette with hummus salad and baked potatoes plus another plate of cooked food. I usually had there coffee and a cig.

I already now plan to go tomorrow morning ( since I’m free in the morning) to the bakery.

In the last two days I ate outside only once and it was today. I ate falafel next to where I live.

I cut salad today, heated a bun, heated a burger. (of course vegan)

I have a melon. I have clementines. I have alfalfa sprouts, cucumbers, moist dates, cherry tomatoes, a potato I can bake, frozen Edamame, frozen 2 buns, raisins.

If later today I will choose to eat, I thought about eating the broccoli with maple syrup. I have also agave syrup. How weird is that?

(yes, this 30 minutes is only about my diet, my try to eat 100% clean and my fitness).

Today there is yoga at 9pm, in 2 hours from now. I have 2:30 hours till I meet my friend to do all kind of things. I’m sure I’ll go out. Probably to take a walk + listen to a podcast.

I can cook quinoa. I have carrots and red peppers.

I have one artichoke.  I have green tea, black tea, organic coffee, sugar, wine bottle, tahini.

How can I train tomorrow? I can go to the gym after collage. I can workout during the morning. It will be the best. But, if I’ll start with the bakery, after smoking I’ll need to rest. It can take 1 hour. So, if I’ll wake up at 7, be in the bakery at 7:30, finish eating pastries, have coffee and a cig till 8:30, rest till 9:30, I can go to the gym at 9:45 workout till 10:30, take a sure till 11:00 and leave the house to the collage. It’s possible. Next semester it’s not possible. Cause I start earlier.

It’s starting to be cold.

Soon I’ll make homemade hummus. I thought about a gravy for chick peas: zucchini, tomatoes and maybe onion, cooked, concentrated.

I have only one burger and 2 buns. I might eat the burger tomorrow evening. I don’t want to buy these burgers again. This type wasn’t tasty.

What will happen if I’ll eat clean?

30 minutes are over.

92/30295 – self coaching: How are my nutrition, fitness and try to eat 100% clean?

92/30295 – self coaching: How are my nutrition, fitness and try to eat 100% clean?

I smoked today 2 cigarettes by far. I smoked 3 yesterday. I don’t smoke more than 3 cigarettes a day, but still, It’s the worst health habit I do. It’s my worst addiction.

I think a daily writing about my nutrition, fitness and try to eat 100% clean might be another effective tool to succeed in eating 100% clean, quit smoking etc.

What small steps do I already do or can use?

Eating raw food till 4 pm every day. Eating raw till 4.

Using this writing tool.

Buy fruits and vegetables daily. Or just more.

When the cigarettes I have will end, to use the tobacco I have for home made cigarettes.

Eating outside my house my food on a tray at the sun and outdoor air.

Smoking while standing not at sitting.

Smoking without coffee or tea or water. Smoking a dry cigarette only.

Avoiding eating outside. Preparing more my meals at home.

Heating my food using toaster oven and the orange pot.

Cutting salad every day. Eating green leaves every day.

I have sauces at home. Not healthy. Processed. Ketchup, mustard, vegan mayonnaise, chili sauce, soy sauce. They suppose to help me eating my cooked food rather than eating outside. Later it will be without them.

Bread – I should, as a medial phase, buy and have bread at home.

I ran on Friday, 3 km. with a friend. I could run more but he couldn’t. I should run also by myself and increase the distance gradually to 7-10 km.

I have a ABC program for the gym, for power workouts. For training each muscles group twice a week. And theoretically do 6 workouts a week.

I should track my workouts. And If I don’t manage within 4 days to do ABCA, I should combine workouts in the rest of the week.

I suppose to do this:

Sunday	Monday	Tuesday	Wed	Thur	Fri	Sat
A	B	C	A	B	C

But if it’s the end of Wed, and my week looks like this:

Sunday	Monday	Tuesday	Wed	Thur	Fri	Sat
A	yoga	B	Run +yoga

I should complete it like this:

Sunday	Monday	Tuesday	Wed	Thur	Fri	Sat
A	yoga	B	Run +yoga	C+A	B	C

 For example. Thus, each muscle group get a training twice a week.

Should I work out today? It’s 9:22pm, I don’t like to work out this hours.

I’m opening a table for tracking my workouts.

What else?

I have less work lately. It’s good. I count the rime I devote for healthy lifestyle out of 10,000 hours.

I read now this health book: how not to die? By dr. Greger.

I read "raw food explained".

I need more time with my self. No other company. Just learning.

I recall more things:

Bedsides eating more at home, cooking more and heating my food; washing the meal dishes after my meal.

What else can I do to reach 100% clean diet-quit smoking and already do?

Write to myself about all the other subjects, my personal life etc.

Watch YouTube, listen to podcasts about health while walking, in the park.

Cut everyday salad, with green leaves. Ok it’s 30 minutes.