who do I want to be?

 Who do I want to be?

I don’t drink coffee

I don’t smoke

I don’t eat bread

I listen to my stomach

I prepare the Brita pitcher

I buy lettuce

I get a new refrigerator

I sell the desk, the living room table, the sofa

I give away chairs, the drawer dresser

And the straw dresser

I clean the apartment

If I need to go to the toilet, it’s a high priority

I eat fruit meals

I make a salad every day as a meal

I meditate every day

I read books every day

I learn about health every day

I get another key and give it to Noga

I get relaxed and calm

I cook whole plants dishes

I register a gym and work out

I practice yoga

I run in the beach/ promenade

I live every moment

I’m present every moment

I enjoy life at this moment

I eat my emotions

I check the tests

I prepare a lesson for Monday

My students pass the exam on January 10^th

 

 

 

253 - Who do I want to be?

 Who do I want to be?

I don’t eat jachnoon

I eat vegetables, I eat legumes, cereals, fruit, nuts, seeds,

I don’t eat eggs

I write what I want to be rather than what I don’t want to be

I move, I take walks, I meditate

I know how to deal healthily with cravings/ urges to eat when I’m not hungry/ urges to eat junk food

I listen to my stomach

If I’m hungry/if there’s a need for energy/ food – I choose healthy food and eat to the point it’s enough

If there’s hunger, I understand why I think of food as a strategy,

Maybe there’s stress and in order to relax I take 100 breaths, I use a neckless of beads, and touch every bead for every breath

Maybe there’s fear – so I can encourage myself, call a friend, write the things I would have said to a friend in my situation, use non-violence-self-empathy towards myself

Maybe there’s excitement – and I can move it, run, walk, jump, sing, write, talk it

Tense – and I could do a breathing exercise

Void – and I could think about other things to do, maybe read, listen to a podcast, meet someone, a friend, or a new friend

Boredom  - I can read, take a walk

Disappointment – I can write about it, process the feeling, offer/ give myself self-empathy

Frustration -

A need for a break

A need for fun

252 - who do I want to be?

 I want to be calm

I listen to my belly

I don't eat if I'm not hungry, although a thought/ urge to eat is raised 

I myself, this is not a real hunger, this is an addiction, this is a bad strategy to meet my need 

I listen to the latter thought and I think of other strategy to meet my need.

I connect my feeling and need at the moment and think of other strategy.

I find a good apartment for me and for the cat. I manage to save money every month to buy an apartment on January 2023. 

I work out, practice yoga, and run. I ride the bike, and walk.

I eat fruit, I cook, I make salads.

I meditate

I read and learn, I process the material I learn,

I spread the message of healthy lifestyle, healthy habits, 

I show the way to change bad habits

I change my unhealthy habits

I lose body fat

250-151 - Who do I want to be?

I avoid pastries

I eat more fruit and vegetables

I move smoothly to another apartment

My belly is loose, and I don’t feel stomach-ache

I run

I practice yoga

I feel healthy

I lose body fat

I check the tests, the works, I prepare a lesson for Monday.

I enjoy every moment

I’m present

My room is tidy

I’m calm

I avoid coffee and coke

I don’t let my outer circumstances  change my healthy habits

I enjoy nature, I spend time in nature

I have a TSH test tomorrow and start to use seaweed instead of pills for hyperthyroidism

My income gets higher

I succeed in saving money for my apartment

I move to my apartment and live there for a while.

I put the batteries in their specific recycling bin.

I give the recycled bottles that can be refunded to my neighbor.

My weight is 74 kg.

I can do 10 chin-ups.

I run 10 km.

I run 3 times a week.

I practice yoga at home.

I eat apples,

I eat oranges

I eat my cooked food.

I buy lettuce

I eat nuts and seeds like sunflower seeds and pumpkin seeds.

My belly is loose

My body eats my fat, break my fat, decompose my fat, utilize my fat for energy,

The poisons that are stored in my cells, leave them and are eliminated by my body.

I read TMI

I learn about health

I meet friends, hike with them.

I get up, stand, move, go outside to get sun

I breathe fresh air

I avoid starting compulsive self-destruction

I realize when I start a fall and change my route.

I feel good

I have time for my volunteering, yoga theory lesson, kabbalah lesson, Tanya lesson, OA meeting

I cook

I make salads

I go to the gym, ride my bike,

I read books

Learn about health and process the material

I do all kinds of things not just writing exercises

249 - smoking payment - what causes me to think about having a coffee and smoking a cigarette?

 what causes me to think about having a coffee and smoking a cigarette?

tiredness

boredom

low energy

stress

low mood, frustration, anger, high mood, 

morning time, finishing lunch, night, evening,

feeling feelings?, too much sitting, a need for moving, a need for going outside

finishing stressful time,

seeing a café / people who're having these substances

substitute for a sleeping pill

a need to escape reality, realizing the reality, the way I look, the way I behave, the results of the way I behave, falls 

after meeting my family

before meeting my family

before work

after work

after intimacy

going out

a short free window

window of free time, free time

resistance of others to me doing so

not being pleased with the present moment/ what I'm doing/ doing something I don't like to do

lack of self love

lack of love

lack of intimacy

depression

friend's offer to smoke/ have a coffee

cold

248 - fall analysis

 I drank coffee with soy milk and smoked.

because

I ate 3 fruit, maybe I had energy and I didn't think of moving it

maybe, I wanted to lower my energy

maybe I needed more calories

maybe the thought of "ok now I'm going to sit and read" made think of a kick before that

maybe I wasn't excited about reading

maybe I was bored and needed excitement

ideal behavior

listening to my body. what does it need? more food? move? rest? break? 

but any way not to consume what I've consumed,

1 better step

no soy milk/ green tea/ herbal tea 

things that can help me to avoid such a fall in the future:

fall analysis for each fall

reading TMI and meditating

listening to my body and its need

"before fall analysis"

246 - 15 minutes free style self- health coaching

 my goals:

eat healthy foods, lose body fat, 

exercise, live healthy lifestyle, enjoy it, look better, younger, quit smoking, be vegan, quit coffee, 

reduce wheat, white flour, sugar, alcohol, fried food, salt, oil.

my ways to achieve these goals:

1.I write everything I eat in two columns ( good and "bad") in my daily paper

2. I learn about health 7 hours a week and update it in a note

3. I have a table for food from the menu + exercises

the foods are: 3 fruit meals, 1 cooked meal, 1 salad. 

10 more foods I can eat:

water, herbal tea, fresh juice, smoothie

dried fruit, 

nuts and seeds, leaves, sprouts, seaweeds, and chopped vegetables.

the fitness plan:

1 yoga at the gym, 2 yoga at home

3 power workouts at the gym

3 runs

3 walks

4. writing: daily writing exercise, fall analyses, journaling, health coaching, smoking patment.

5. weighing myself, measuring my circumference, 

more tools

meditating, listening to my belly, 

drawing and imagining the body I want 

5 minutes in front of the mirror

body weight exercises in my room

learning about yoga

buying fruit and vegetables

making salads

expiring my cooked food after 48 hours

writing on a note when I finished cooking to know when it is 48 hours later

245 – fall analysis

What happened?

In the morning, I drank coffee with soy milk, smoked, and ate a chocolate pastry and potato pastry.

Why?

I went to a test and wanted to  have a coffee and smoke in a café and to eat these things

I wanted

I thought about them

Ideal behavior?

Water fast/ herbal tea/ fresh juice/ smoothie

1 better step?

Avoid the potato pastry

Things that will help me to avoid such a fall in the future?

Learning about health, about damages of margarine, caffeine, sugar, smoking, white flour,

Exercising

Yoga at home, yoga at the gym

Finding apartment and move

Sticking to my diet: 3 fruit meals, 1 cooked meal, 1 salad

Meditating when I’m awake after reading 1 page in TMI

Running

Power workouts

Learning about health 7 hours a week

Resting

Good sleep

Avoiding stress at work and ever

Push-ups

Sit-ups

Learning body-weight exercises and executing them

Plank, handstand

Noticing my breath

Hugs

Praying

 

 

 

244: Who do I want to be?

I’m light

I stand a lot, on my feet, not just sitting, I don’t live a sedentary lifestyle

I walk, ride the bike, run, even work on my computer standing.  Right now.

I get a quick result quickly so I can see an apartment today.

I choose to see an apartment that might fit me and not such that I think ahead that is unfit.

I exercise at home, I do yoga, I lift the bed, find an easy video and just do it (after a long time I haven’t).

I find body exercises to do at home. They have names, the exercises. I learn them,

I weigh myself.

I measure my circumference.

I organize my room.

I listen to my belly, I avoid food when I’m not hungry.

I eat 3 fruit meals, 1 salad, 1 cooked food.

I supplement my diet with:

Water, herbal tea, smoothie, fresh juice, dried fruit,

Leaves, seaweed, sprouts, chopped vegetables, nuts, and seeds. 

243 - processing of material about damages of smoking

 What chemicals are in cigarette smoke?

https://www.medicalnewstoday.com/articles/215420#1

Acetaldehyde- believed to be carcinogen, it is likely that it facilitate the absorption of other dangerous chemicals into the bronchial tubes.

Acetone - it irritates the eyes, nose and throat, 

in the long term damage liver and kidneys.

acrolein -irritates the eyes and the upper respiratory tract.

used in herbicides, chemical warfare, tear gas.

Acrylonitrile/ Vynil Cyanide - believed to be carcinogen. is used in rubber, plastics, synthetic resins.

1-aminoaphthalene - carcinogen, is used in weed killers.

2-aminoaphthalene - causes bladder cancer. banned in industrial uses.

Ammonia - used in cleaners, causes asthma and raise blood pressure.

benzene - used in gasoline, causes cancers, including leukemia.

benzo(a)pyrene - found in coal tar pitch and in creosote (used as a wood preservative).

carcinogen. especially for lung and skin cancers. undermines fertility.

242 - 15 minutes self health coaching

 I ate 1 pear today

I drank fresh juice

I meditated 1 hour and read in TMI book

I cooked

I chopped vegetables and ate them

I ate some avocado

I'm using some writing tools: writing exercise, fall analysis, self health coaching, diary.

I plan to do smoking payment. 

I might read books

tomorrow I have a day off. it's more time to use the tools.

but my program is not organized.

and tomorrow I was supposed to start a quitting smoking program. but today I was told that it's day is moving to today and other groups are not on the day that I want. 

so, it is postponed.

my program is not organized: 

I do a daily writing exercise, it's something that I wanted to do for a whole year, 365 days a year.

I have the food table, not for this week, do I'll prepare it now.

ok my goal is to live a healthy life, to eat healthy foods, to avoid junk food,  as a result, to lose body fat, to exercise and be toned. 

8 adjectives : thin slim toned shredded

    muscular fit ripped 

and my ways to achieve it is:

1. I should write everything I eat

2. I have a table for food essentials, extra foods, fitness, 

3. self health coaching, writing exercise, smoking payment, fall analyses, diary

4. learning about health 7 hours a week.

and I take everything easily 

and I'm afraid that this is the problem or maybe it's good but, I'm afraid this is what's gonna prevent me from reaching results.

so, 15 minutes are over. I don't want to finish I want that this writing will get something.

it got. I have the weekly table.

and about my fear/ worry?

well, it's good to take thing easy

actually the easy going attitude is new, so, it's a new try, it might get the wanted results.

232 – fall analysis

 What happened?

I got up today. I bought pastries, salty and sweet. I ate 2 sweet, I drank coffee with soy milk and smoked.

Why?

A habit.

Morning.

After the night sleep, I needed to such thing.

Maybe, I got pureed at night and I needed to balance it with evil.

 

Ideal behavior

Water fast till hunger and then fruit, leaves till satiety.

 

1 better step

Eat one sweet pastry not two.

 

What will help me to prevent such fall in the future?

To eat a fruit even if I’m not hungry in the morning

To prepare an herbal tea together with the coffee and drink it first

229+230 – Who do I want to be?

I’m wearing high socks

I find the way to open Grammarly on Word

It’s my Hebrew birthday now

Even though I’m alone, I celebrate

Every moment of my life is a celebration and precious

I’m present every moment

I lose weight

I lose body fat

I gain vegan muscles

I get reminded why should I avoid eggs and dairy.

I improve my English

I learn new words and use them

I keep evolving

I help I and M

I help people

I eat healthy foods

I avoid food when I’m not hungry

I drink herbal tea instead of coffee

I’m gentle with my body

I don’t push food into it

I eat slowly

I chew every bite

I pursue loose belly sensation

When there’s work/ content in my belly, I lock my mouth as a gate of food.

I observe thoughts. I’m not necessarily fulfill them. I observe the feelings that accompany the thoughts.

 --

I eat fruit and vegetables,

I eat leaves

I eat cooked legumes, cereals, and vegetables

I eat sprouts, seaweed, nuts and seeds, dried fruit

I drink smoothies and fresh juices.

I cook potatoes

I eat lettuce+ bananas

I make salads

I enjoy working at my workplace, every moment, without pressure.

I help homeless people

I expose people to a way that doesn’t hurt animals nor the environment.

I advocate to natural living, natural nutrition, natural health.

I show the way to easy healthy lifestyle. I upload videos, posts, pictures. I lecture, I teach, I talk about it, I listen to problems about it, I learn about it. I make a difference in that realm, every day, few times a day.

I exercise before food, when my belly is still empty.

I spread my message as part of my breakfast, lunch, and dinner.

I try to eat seaweed every day and in parallel reduce the medicine I take for suppressed thyroid.

I understand that the medicine and unhealthy lifestyle which is include some materials both suppress the thyroid.

 

 

 

228 – Who do I want to be?

I do thing and I also devote time for not doing anything. It’s ok just to be.

I’m active, I get up, I stand, I stretch, I walk, I run, I ride the bike, I hike, I swim, I practice yoga, I go to yoga lessons, I practice yoga at home, I do power exercises at home, I go to the gym, I do power exercises outside, I practice handstand, I do push-ups, sit-ups, chin-ups, plank, squats.

I don’t just do 3 writing exercises in a row, but other staff as well.

For example:

I read a book. I learn about health. I watch YouTube.

My result tomorrow reaches fast and it’s negative so I can go out.

I find a new apartment and move before December 26^th.

I read in the book The Mind Illuminated before every meditation.

I watch TV.

I don’t waste time

I choose to do things that will progress me, not take me back or make the conditions worse.

I listen to my body.

227 - fall analysis

what happened?

I ate pizza, drank coke and smoked

why?

I was in a small town

it was raining, I got wet,

I was hungry, I wanted to taste the place, I looked for "vegan" places there but there weren't

there was a pizza in google maps

some stores were closed since it was a holiday

I thought maybe there is pasta there

I ordered just pizza at first

cause' I thought I will have the cig with a coffee and a 2nd pastry for that day

I ate 2 bananas+apple just before that

I still had fruit in my bag

but I wanted to taste the place before I'm going back

ideal behavior:

finish my fruit

1 better step:

order pizza without cheese, or another drink

what will help me to avoid such fall:

fall analyses

 

226 - who do I want to be?

 I don't smoke

I don't drink coffee

I eat my fruit

I eat my apples, bananas, oranges and pears

I eat a salad, 

maybe a soup/ steam vegetables

I drink fresh juice, herbal tea, green tea, water

I learn about health 1 hour, I read another book for 30 minutes

I enjoy life, I enjoy the living

I enjoy every moment

my lungs are clean of tar

I learn about the damages of cigarettes, I process the food, write q+a and can talk about it,

I learn about the damages of wheat, bread, fried food, sugar, salt, oil, alcohol, caffeine, chocolate

I'm vegan

I run

I grow fruit, flowers, vegetables, 

I'm connected with nature

my belly is loose

I eat 3 times a day

I have a fasting window at night, or an eating window in the day

I listen to my belly

I read about meditation, TMI

I do push-ups, chin-up, sit-ups, plank, sit-ups, hand stand, 

I practice yoga

I have fun

I learn about non violent communication and use it

225 - fall analysis

 what happened?

1. chocolate pastry, coffee soy milk, cigarette

2. pizza, coke, cigarette

3. doughnut, coffee soy milk, cig

2. overeating in a buffet

why? (the first fall) 

I tried already to analyze  this fall, so I'll write some thoughts I had

It's morning

what am I thinking that leads me to do it?

"it is morning." 

"I need a coffee"

"I want a pastry", "hot pastries are tasty", I like chocolate pastries, I hope they have a good one, 

it's been 2? days since I ate the last chocolate pastry

I'm on holiday

I can smoke, relax, elevate my mood, drug myself, 

ideal behavior:

eat fruit when I' hungry

1 better step:

I already ate 1 banana before that so, 

another step could be, no pastry, eat another banana

things that will help me prevent such falls in the future:

read about damages of foods like coffee, smoking, pastry

process the material in a way you can talk about it and spill information. test yourself, write q+a.

maybe I can add to the fall analysis scheme:

what did I think before/ feel before

what was the trigger to this act

what was my need

how can I meet this need in a healthy strategy

224 - free style self-health coaching ( 10 minutes)

 I need to write what I eat

to fill the table

to learn about health

to look at myself in the mirror

to "pay" for every fall, cigarette, by mentioning somewhere that I need to pay

I'm sounded like I'm addictive or compulsive

well, that what it that

I try to win the war with a side of me, it is like that.

I write data in many places, many notes, and documents

that's a problem

I need to be more organized

1. there the table of workouts, 3 fruit meals, 1 salad, my cooked food

and also 10 more foods I can eat:

water, juice, smoothie, herbal tea, dried fruit

chopped vegetables, nuts and seeds, leaves, seaweed and leaves.

I have 5 writings: 

2. daily writing exercise, 

3. fall analyses, 

4. smoking writing exercise, 

5. health coaching 

6. and journaling

7. I meditate and read TMI

8. I read  about health for 1 hour

9. I read another book for 30 minutes

ok, it looks more organized now.

yesterday I bought lots of fruit

I exaggerated

10. I need to write everything I eat, or maybe not?

233 - fall analysis

 what happened?

cigarette (with orange juice)

why?

I came to my friend's cafe

it was in my mind that I'll smoke with my friend, he actually haven't

and before that I thought maybe it will be the opposite

ideal behavior?

just the orange juice

1 better step?

give up the cigarette, do it when no one sees (for not setting a bad example)

things that can help me avoid such fall in the future

1. listening to my belly

2. I'm about to eat - choose the fruit I carry

3. read about the damages of cigarettes, process the material, write questions, answers, know everything by heart

4. good sleeps

5. runs

6. 5 minutes in front of the mirror

7. writing exercise: conversation with G-d

232 - What causes me to want to smoke and have coffee?

 the addiction

social conditioning - which means, I see other people smoking

maybe sometimes I tell myself it's horrible but maybe on the other hand I mimic them later

habit, the power of habit, inertia

it excite my system, it's drugs me, 

my believes, my thoughts, my thinking, things I think about coffee and cigarettes, thoughts I don't say aloud or thoughts that exist in my subconscious

I guess they are strategies to fulfill some needs of mine

like to think that I'm belong to something

to numb myself and not to feel

to hide from life

to create a "wall" between me and other people

I'm thinking about my needs when I choose to smoke and drink coffee

another social conditioning: "it's morning, it's time for a coffee"

I just remind myself that "smoking payment" is not only a writing exercise but also learning about the materials, the disadvantages, the damages

231 - Who do I want to be?

 I eat fruit

I order and eat salad

I take everything easily

I avoid stress

I slow down

I enjoy every moment

I'm vegan

I don't need coffee and cigarette

I carry with me fruit and water

I drink herbal tea, fresh juice, smoothie

I'm thinner

I'm thin, healthy

I practice and study non-violent communication

I read books

I read about health for 1 hour and 30 minutes in another book.

I go to parks

I take care of my health

I listen

I look in the eyes

I'm honest

I'm connected to my needs and feelings

I try to understand other people's needs and feelings

I listen to podcasts

I'm present

I eat cooked healthy vegan food like lentils/ vegetables soup

I'm connected to my breath

I eat leaves, seaweed, nuts, seeds, sprouts

I'm organized

I'm changing

I'm becoming the better version of myself

I find a good apartment to live

the moving is smooth

the moving is behind me 

I eat fruit before other things

230 - What is the caffeine's impact

 it's a stimulant

it's acidic, minerals are used to balance the acidity

after the stimulation impact there is a fall of energy, lethargy, tiredness, depression

yellow teeth

I'm programmed to have a cigarette with the coffee and a sweet pastry, usually chocolate which is also a stimulant.

I threw up a little after the coffee that came after the meal, and then I had to walk fast because it rained and I didn't have an umbrella not a coat.

it's not tasty

it is mostly a psychological addiction

I need a writing exercises answering: what is a set of mind of a healthy food eater?

what is the set of mind of a healthy raw foodist?

I become tired later

my belly becomes bloated

I'm tired of falling

I'm tired of the power of the addiction

it makes me tired, the cigarette, even when there's coffee

I think it raise dopamine level and so the mood becomes happier

maybe it makes dark stains on the skin since it's black

it's like an amusement park train that lift you to the sky and then throw you like a rag.

it ruin the meal you just had. all the green leaves with their minerals and proteins, you don't absorb them.

229- fall analysis

 what happened?

vegan restaurant, salad, tofu sandwich, lentils soup, sweet pastry, coffee soy, cig

Why?

I was hungry, I started to be hungry

buying fruit and eat them seemed lonelier than eating in a vegan restaurant

I ordered the soup and salad - they were healthy

but I also ordered a sandwich and sweet pastry and coffee and cig...

ideal behavior

eating a fruit meal and later a salad

1 better step

avoiding the pastry

10 things that may help me to avoid such fall in the future:

1. sticking to filling the table with the 3 fruit meals, 1 salad

2. fall analyses, not to ignore that there was a fall and I should learn from that

3. smoking payment - smoking writing exercise, not to ignore I need to pay for a cigarette I chose to smoke

4. going there again tomorrow and ordering a soup and a salad

5. balancing today with listening to my belly. Maybe I won't be hungry today.

I'm going to my friend's café. I don't have to order food. I can order orange juice.

6. hot bath

7. reading TMI and meditating

8. Enjoying my holiday and the time with myself

9. pursuing spending time in parks that are opened

10. making a daily food plan.

228- 15 minutes freestyle self - health coaching

 It is Monday

I'm on a holiday in Porto.

This morning I:

meditated, read about meditation, had a writing exercise: who I want to be?, 

had a smoking writing exercise, I journaled, now I have self-health coaching,

I walked a little and went outside.

I plan to go to a park, learn 1 hour about health, read another book for 30 minutes, buy fruit, fill the table of the foods I want to eat and stick to, order and eat a salad, 

I can do power exercises and practice yoga in my room, 

this is the plan and tools for working on myself for changing my unhealthy habits.

I hope to be vegan until the end of my holiday.

I can use other tools as well

tools from the tools list 

like: YouTube, Instagram, Facebook, Facebook groups and pages, 5 minutes in front of the mirror, writing exercises, learning about nutrition, fitness, mental aspect

I can engage myself with other things

I can go to an art museum, 

other activities, I can go to a vegan restaurant and drink juice/ smoothie, 

I can have a bath to relax, 

I can watch TV, write an article, 

learn English, read the news, meditate again, 

let me look at the list:

I can draw, sing, listen to music, read other books, 

I can surf in healthy website, follow a health advocator's post, learn from Wikipedia about something, 

I can go to the beach, walk along the river, go to parks, gardens, take the metro to another small village.

I can explore the city

227- What does the smoke of cigarette contain? what is it composed of?

 I must read about it:

carbon monoxide and carbon dioxide

Acetaldehyde - it is believed to be a carcinogen

Acetone - irritates eyes, nose and throat, can damage liver and kidneys

Acrolein - it is poisonous, it irritates the eyes and upper respiratory tract

Acrylonitrile - it is believed to be carcinogen

1-aminonaphthalene

and more

https://www.medicalnewstoday.com/articles/215420#1

226 - fall analysis

what happened?

I had a cheese sandwich, coffee with soy milk, cigarette and a local pastry with cream.

why?

I actually started the day with meditation, reading about meditation, and a chore/ arrangement

but then, because of a habit, because I am used to, I went on that. 

and since I'm on a holiday/ vacation and want to break free

ideal behavior?

listening to real hunger and consume fresh juice and fruit

1 better step?

give up the pastry

what should I do to avoid such falls in the future?

1. fall analyses

2. meditations

3. reading about meditation

4. reading about health

5. filling the table of 3 fruit meals, salad, cooked food, runs, power workouts and yoga and other foods from the menu

6. reading other books like A New Earth

7. daily writing exercise for a year

8. smoking writing exercise 

9. spending time in nature

10. a bath

225 - smoking payment

what do I know about the coffee/cigarettes  scientific/ physiological impact?

it's acidic

it stimulates

they're addictive

smoking is carcinogenic

it can cause skin/nails/ teeth stains

I think they raise sugar level in blood

I think they release Dopamine in the brain

224 - fall analysis

 what happened?

I'm on a trip, I'm abroad, I tend to eat vegetarian

I wanted to eat a pizza

I ate pizza, drank coke and smoked

why?

I wanted to eat pizza

I finished an interview and it was good, I wanted to celebrate

ideal behavior?

listening to my belly, am I really hungry?

to order the daily salad

a better step?

order a small pizza

what will help me to avoid it in the future?

sticking to falls analyses, smoking writing exercises, learning about health, 

isolated time

walking, podcasts, meditation, reading other books

fasting between meals

sticking to the table of 3 fruit meals, salad

223: 15 minutes, freestyle self-health coaching

 why only 15 minutes?

because I don't get to the learning about health

so, I'll do that shorter and start learning.

I don't have weight here

What is the purpose of this health coaching?

to help my change my unhealthy habits

which unhealthy habits?

eating junk food, non-vegan, coffee, smoking, 

how could this self coaching might help me eliminate my unhealthy habits?

maybe I'll be more aware in a real time , when I decide what to choose 

maybe in a real time I'll remember/ recall my thoughts that I write as part of the health coaching.

maybe I'll remind myself on this health coaching how and what I want to eat, 

maybe I'll change my mindset and become more focused on where I want to be, how I want my life to look like, my galls in life, the ways I can use to reach them

what is going on? since when are you trying to eat healthy?

I think I struggle for almost 16 years officially

and my results are worse than they were when I started my try

that is a long time, isn't it? 

I was 27 y/o and now I'm almost 43 y/o.

it is a long time. 

how come you've searched for ways to eat clean for 17 years, and not only that you didn't succeed but also made your health worse?

I'm busy with other things in life as well, for example making living

maybe since I fought it, it strengthened the addiction

maybe I have other sides, a side who wants to be free and eat and smoke whatever whenever

Aren't you tired of this struggle?

I am

but it's not the first time I'm asking this and answering this. 

so, what should you do?

continue doing what I do

I can try to be more focused

I can try to strengthen the healthy habits and using consistently the tools:

fruit 1-3, cooked food, salad, 3 power workouts, 1-3 yoga, 3 runs, 

following up the habits, all the writing tools, learning about health, using other tools from the list.

222 - a fall analysis

 1. What happened?

I woke up, started with meditation, I ran, I walked  lot to a healthy restaurant under the search of 'vegan restaurant'. The prices were expensive so I ordered only a chocolate cake, coffee with a kind of milk and I smoked.

2. Why?

I used to coffee, cigarette, chocolate.

3. Ideal behavior

not to go so far. to wait till I'm hungry and eat fruit. the fruit I have at home. 

4. one better step

eat a fruit before. I could take a fruit with me and eat it just before what I ate there.

5. What will help prevent it in the future?

falls analyses, runs, filling the table of the foods from the menu, 

eating 3 fruit a day

learning about health

reading TMI as part of the time that is allocated to meditation

reading about intermittent fasting

ordering herbal tea

avoiding coffee+cigarettes in the rest of the day

listening to my stomach

learning about health for 1 hour

looking inside myself, into my feelings, sensations, listening to my body, going to sleep early, 

quality time with myself, isolating time, hiding, balancing the time I'm out, 

eating more fruit and a salad

stopping to eat when it's just enough

5 minutes in front of the mirror

221 - I quit coffee/ smoking a month ago. What do I do to keep that?

 I run, I read books, I eat fruit, I drink water, I drink herbal tea, I drink hot water with mint, 

I drink smoothies, green smoothies, I consume a lot of green leaves, 

I take walks

I listen to podcasts

I breath, I'm aware of my breathe, I listen to my body, I listen to my belly

I don't feel/ think I'm deprived

I feel/ think that I'm lucky that I'm out of the addiction/ self-destruction loop

I'm not bragging about my rehab

I'm humble about it and try humbly to help others get out of the vicious cycles

I say 'no' to offers of coffee/ cigarettes

/'no, thanks'

 I don't smoke with people I used to smoke with

I don't smoke with people who don't know me

I drink fresh juices

I eat more fruit and vegetables

I'm more connected with the higher power, with my higher power, superior power

220- who do I want to be?

I run 3 times a week

I eat 3 fruit meals a day

I have a table for the food of the menu and the workout program

I do power workout 3 times a week

I practice yoga 3 times a week. once a week at the gym, two other times at home.

I cook and it's good for 48 hours

I walk, I ride the bike, I hike, I'm connected to nature

I spread the message of natural health, natural nutrition, saving earth, saving the animals

I enjoy every moment, I'm present

I do daily writing exercise, smoking writing exercise, journaling, falls analyses, self-health coaching

I learn about health 7 hours a week

I read books

I take everything easily

I eat a daily salad with green leaves

I eat seaweed, sprouts, 

my sleeps are good

I'm active

I meditate

I travel, I work when I travel, I'm thin, I upload videos that help people to keep a healthy lifestyle.

I have a flat belly

I weigh 74 kg

I do 10 pull-ups in a row

I do push-ups, plank, squat at home

my workouts are creative, I do variety of exercises

avoiding falls becomes easier

I'm a role model for living healthy lifestyle

I avoid coffee, cigarettes, bread, sugar, salt, oil, fried food.

20 minutes (or less) of freestyle self-health coaching

 I'm abroad

at least I moved to a place of my own

how does that help?

I feel good in my own place

I have some fruit here

I'm not dependent on someone else's favors

I can meditate easily

I have a small refrigerator

I woke up at 23:30 to go out

but it's really hard

my body wants to return to sleep

it's not that I want to go out

but I do, want to spend time with a friend

and we kind of set an appointment so I have my word

I can be there for short and go home

tomorrow we set another meeting, who said he will come

the air is dry because of the AC

I plan/ hope to run every morning

tomorrow I have a meeting at 15:30 , the tour

and at 19:00, the interview

I walked a lot today. I went along the river and flew to Portugal.

I won't learn about Health today,

I'm falling asleep

falling analysis

what?

I went to my friend's café to order salad and orange juice

he offered bread and I ate it

after that, my friend offered a cigarette

I agreed and offered a coffee

so I had, croutons, bread, coffee, sugar, regular milk ,cigarett

why?

I saw there were croutons in the salad and he also suggested to bring bread

I guess I told myself, I can't say no, and when he offered a cig, 'yea why not', and then 'ok, I'll smoke it with a coffee'

ideal behavior

see that there are croutons in the menu and say no to them

id he offer bread say no

no cig, no coffee

I could stand with him while he smoked

1 better step 

no milk/ no sugar/ green tea/

what will help to avoid:

falling analyses

smoking/coffee writing exercises

sleeping early

smoking writing exercise

 "I quit drinking coffee/ smoking a month ago" - how did I do it?

It didn't happened at once

I focused on healthy habits rather than on the bad ones.

when I strengthened the good habits, the bad ones fell off like leaves in the fall.

the good habits that I strengthened were:

meditations, reading TMI as part of the meditation's time, 

short running every day

yoga, power workout

around 3 fruit meals a day

1 salad a day

learning health 7 hours a week

going to sleep early

listening to my stomach

walking

riding the bike

writing exercises, smoking writing exercises, diary, health coaching, 

logging every fall, cigarette

filling a weekly table with fruit 1-3, salad, my cooked food, 

runs, yoga, power workouts

spending time with myself

closing the door in my room or living in my own apartment. 

20 minutes freestyle self-health coaching

 a fall analysis

1. what happened?

I went to visit Israel in the hospital and turned it into a celebration, or I thought it's an opportunity to eat outside, I was hungry, I haven't cooked yet

I searched there where to eat and went to the mall where I used to work 

finally I paid 40 NIS and then 4.8+2.7 NIS

for

couscous, vegetables, pita, some hummus, sour salad, green beans, 

potato pastry, mushroom pastry, chocolate pastry

then coffee sugar at home with cigarette

there was a break between the cooked food to the pastries and the coffee cigarette

here, after this fall, right after it, I did smoking writing exercise, and this health coaching.

2. ideal behavior

I could buy fruit and eat 

3. one better step:

give up the pastries, I was full in the middle of the cooked food.

4. what will help:

falls analyses, 

I need a constant reminder for my food plan. I will (not for the first time but I feel I need to do it again and now) put a note on my end. right now. 

I did it. it stresses. I leave it till I'll think of another way. 

I wrote there: fruit 1, fruit 2, fruit 3, my cooked food, my salad,

nuts and seeds, seaweed, leaves, sprouts, fried fruit

water, juice, smoothie, chopped vegetables, herbal tea.

and I wrote on the other side:

walks, runs, power workout, yoga, bike ride.

freestyle self-health coaching:

what will help me to live healthy lifestyle?

to go to the gym before 6 p.m.

washing the dishes daily

living by myself

runs, exercises at home, time with myself, expressing my thoughts, emotions, experience

drawing, playing the keyboard, writing posts, etc.

smoking payment

 what am I afraid of that will happen after I'll quit coffee/smoking?

strong emotions will come up

I'll be tired

I'll be depressed

I'll think I'm different

I'll sense cravings

I'll sense desires/ passion/ attraction to smoke/ drink coffee

I'll sense strong attraction to drink coffee/ smoke if I'll eat pastries/ desserts

I'll not know what to do when I have a void time

maybe I'm not afraid, maybe it's not act of fear, why do I do coffee/cigarettes?

I'm used to it

I'm addicted to it

it's a self destruction

I tend o destruct myself

I fulfill a need by destructing myself

I punish myself from some reason

why do I punish myself with coffee and cigarettes?

I don't like the way I act, I don't like how I've been acting, I don't like that I destruct myself with food and became fat, so I punish myself with the same cause

Let me repeat, 

I smoke and drink coffee, because of that I punish myself with coffee and cigarettes

this is a vicious circle, a vicious loop, 

I use coffee/cigarettes > < I punish myself 

20 minutes freestyle self-health coaching

 it's Saturday, 

the end of the week. I haven't weigh myself yet

where do I write my workouts?

on a paper. together with the food habits. but since Sunday when I was told that I need to find another place to live, I'm out of balance, plus lots of work that I had until yesterday, plus next Thursday I'm flying for 10 days and there's lot of work till then

I need a stable routine during this hectic time. 

this table is important and I only should tick Vs.

so, let me prepare a new table for the upcoming week.

I prepared a table and added walks and bike rides.

my tools:

7 hours of learning health

self coaching, writing exercise, writing exercise for quitting smoking, journaling, 20 minutes meditation, eating my cooked food, cooking, making salads, fruit meals, 

I want to get tested for TSH, because I think that since I increased the daily dose, the TSH value is now low. maybe in the wanted range but I think I'm to hectic.

and I want that my thyroid will do its work.

I want to give it a try and to eat 2 Nori sheets daily or half tea spoon of a specific seaweed and try to lower the doze of the medicine and test the TSH level.

my health

I'm trying to quit cigarettes

and coffee

what can replace them?

exercising, more exercises, 

a better connection with G-d

meditations, runs, more fruit, salads, my cooked food, 

I started to take more walks. I think that I gained more weight. I feel it.

I have this table

I have more tools:

meditations etc.

good luck

15 minutes freestyle self-health coaching

 I have 3 pears and 3 apples here

I have some cooked food at home. it's good for today

in the refrigerator I have: pecan, walnut, flax, nori, 

I want to buy pistachio, tomatoes

I have at home bananas, 

I have frozen pea

I have mint herbal tea bags

I have a bottle here for water

I plan to look at 2 apartments around work right after school and then go home.

I have yoga at 19:00. I plan to see 2 apartments in my home neighborhood. I'll try to run, ride, walk and work out at the gym as well.

On Wednesday evenings there's no more course. so,  tomorrow I can continue working out.

I need to cook as well. I think that the dish I have is valid until yesterday. I'll smell it first.

I need to learn about health. It's Tuesday. my plan is to study 7 hours a week. just health. This week so far, ( I can't check it) I believe I devoted 1 hour at most.

I need to weigh myself and measure the circumference of my belly.

journaling, meditating, writing exercise (who I want to be), self-coaching, writing exercises payment for smoking, are tools I also use.

I have a table of fruit 1-3, my food and my salad. Yesterday I ate 1 fruit meal.

 

freestyle self-health coaching

 hi

there's food now for the workers

I'll try not to overeat

I need to find an apartment

maybe living by myself will help my changes in food

but I have to look for it and find it and this Thursday I have a challenge, Next Monday a wedding, next Thursday I'm flying for 10 days

and I have work from work for after worktime this Thursday 

lots and lots of things to do

can I quit with the cigs, the coffee? yes, living by myself might help me

I hope to find a good place, calm, with sunlight, windows, good neighbors, space, place to grow plants.

20 minutes freestyle self-health coaching

 I had a fall this morning

3 small pastries, coffee outside, I bought cigarettes package

a bad start for an off day

a bad start for a week.

I'm starting again now. 8:32

I take seriously the workout plan, 3 power, 3 runs, 1 yoga.

I take seriously the daily diet: 3 fruit, my cooked food, my salad.

today at 11 I plan to run + workout at the gym.

I should weigh myself. haven't done so for a while. I'm afraid to see a high number.

I take seriously the payment for cigarettes. 

because I have a chance before the quitting smoking program to quit by using my methods.

and my method is writing exercise about quitting cigarettes for each cigarette or reading about it.

another week has started

but today is an off day. I have many plans for today. 

I have apples, pears, dates, 1 clementine, 1 grapefruit, 

I should buy bananas

my cooked food is buckwheat, pea, green lentils, I can add raisins and cranberries

for a salad I have:

lettuce, tomato, carrot, purple cabbage, red pepper, celery

flax seeds, pumpkin seeds, sunflower seeds, 

I want to buy pistachios

I want to start eating 2 Nori sheets daily and to lessen the amount of the medicine for hypothyroidism.

I tried to find the article I've read about hypothyroidism and there was another seaweed I can take. it mentioned the amount of that seaweed I should take daily to meet the daily Iodine need. 

today I plan to run and workout at 11 a.m. it is 1.5 hours of workout.

I hope I'll manage. Maybe I'll start with the gym.

Maybe I'll rest 2 hours and then run 30 minutes. 

I should save my energy for that.

my mantra is there's food at home.

I should have more mantras:

I need energy

I need to eat 3 fruit meals, my cooked food and my salad today.

I must finish with my workouts plan for today as soon as possible and be behind it.

I don't want to postpone it for the end of the day and then to another day and then not to do it.

I'll do my best to finish with it.

I'll weigh myself

I learn about health today for 1 hour.