Wednesday, June 30th, 2021 - 30 minutes self-health coaching

 

hi

before I answer the questions from the format, from the last question I've reaches, I'll start a free coaching.

1.       Free self health coaching

I finally finished the apple cake I had at home. 

there is still ice cream. there is still watermelon. it might be not good any more.

I finished cherries I bought yesterday. there's rice +beans from Friday in the refrigerator. it means 5 days. I don't have 

composter, but I'll throw it.

I have some salad from yesterday. I will throw it as well.

I came to school today on lemon juice only.

I ate at school watermelon. not mine.

I was sick, and thanks G-d, I feel better now.

I can go to the gym to work out tomorrow.

tonight I have a party. 

I plan not to eat bread. not to eat too much. to stay vegan. to come for the company, the people, not the food.

I might ride the bike to the place where I'll be picked up. but then I'll have to return to that point and I believe there's a good chance I'll get a ride home, so, I'll take the lazy way.

1.       What did I eat yesterday + exercising?

apple cake, coffee almond milk, cigarette

spinach burekas , pizza burekas, potato burekas, mushroom burekas, together with a salad:

lettuce, sunflower sprouts, alfalfa sprouts, carrot, lemon, tahini (whole), cucumber, tomato, walnut, sauerkraut 

cherries

apple cake coffee almond milk cigarette

cherries

salad

ice cream , cake, herbal tea almond milk cigarette.

2 short bike rides

1. What are my goals?

to lose weight, 

to lose body fat, 

to quit smoking

to lessen junk food, to stop compulsive eating

to live a healthy lifestyle 

to encourage people to live healthily

2. Why do I want to achieve them? 

I want to be healthy, I want to save the planet, the animals, the people.

it satisfies me to see people who are happy and look good because they adopted healthy lifestyle.

3. How can I achieve them? what should I do in order to achieve them?

every day, to have a self health coaching and share it

learn about health and nutrition. yesterday, I've watched YouTube, I read some posts today, I read 4 articles yesterday. about withdrawal symptoms of: smoking, coffee, wheat and sugar.

I read the meditation book for 22 minutes.

4. What are the obstacles?

there's no more cake

today there a dinner (but I'm full and tired now, maybe I should take a rest) ( another one)

(so maybe not, if I had one)

I have tobacco, I have organic coffee, I have plant milk, 

I have pita, 

I have watermelon and lettuce and cucumbers

5. How can I overcome the obstacle?

rest

sleep early

6. What is my menu?

fruit, fruit, salad, my cooked food,

juice, water, fruit shake, dried fruit, fruit

sprouts, nuts, leaves, shopped veggies, herbal tea

thank you

good bye

10 minutes, Monday June 28

I’m a bit sick

I stayed at school

Did everything

I don’t rest

I might go to a lesson

My health is important

Let’s see if I get 

Tuesday, June 29th, 2021 - 30 minutes of self-health coaching

 

What I ate yesterday  + exercising:

ride to Israel, ride to Bugrashov, ride home.

food:

cucumber, tomato,

plums

date + nuts

rice +beans + tomato sauce, sauerkraut 

cake, ice cream,

a plate of falafel balls, hummus, salads, pita

pastry 

green tea

watermelon

watermelon.

I made a salad now. with leaves, sprouts, vegetables. 

I ate it with 4 burekas.

there is still salad in the refrigerator.

I'm sick. I smoked today, this morning. when I realized I'm staying at home, I'm a burden at my workplace because someone else does my job today.

Yesterday I finally took myself home to rest and not staying sick in a lesson.

And at 4 am I woke up with a throat ache so I asked not to come today to work. 

yesterday, because of my illness, or thanks to it, I didn't smoke.

today, I was tired of my bloated belly, so I made a salad with leaves, but ate it with 4 burekas.

I think that one of the reason for becoming sick was the food of Friday dinner.

it was outside a lot, it was heavy, lots of people breathed on it...

I did 2 10-minutes meditations today. it didn't feel good.

maybe it was too close to each other.

I think that on Thursday I'll add the habit of green leaves salad. 

what will I do with the 3-6 10-minutes meditations habit?

maybe I'll change it to 'meditations'.

I still have brown rice+beans  dish from Friday. Today is Tuesday. Should I keep or throw it?

it's 4 days after being cooked.

ok, it I won't eat it today, which seems not, i'll throw it.

I planned going to the gym tomorrow. maybe I will.

the only thing I need my throat is for today's noon 2 hour work.

I think it will be fine. I keep drinking a lot of water which is one of the reasons my belly is bloated, and I eat watermelon, the salad.

oh yea, I opened the watermelon I had last night after the ride home and ate from it.

later I ate again which was wrong because I was sleepy and tired.

today I had a bowl movement. maybe twice this morning.

I plan to eat the watermelon today in my next meals.

I will be at work at 6-11pm. so, I'll take with me food.

maybe the cherries and the dates.

fitness. I planned tomorrow to go to the gym, I might do so. and on Friday morning, I might do so.

a friend offer me another plan so the other option for 3rd workout is Thursday morning. 

wow, we have about 15 more minutes so I'll move to the questions section: 

1. What are my goals?

2. Why do I want to achieve them? 

3. How can I achieve them? what should I do in order to achieve them?

4. What are the obstacles?

5. How can I overcome the obstacle?

6. What is my menu?

7. What are the eating rules I want to live?

8. What is my fitness routine/ schedule?

last time I answered 1-3

so

4.What are the obstacles?

thoughts, negative thoughts, destructive thoughts, bad self suggestions, 

pressure, void, temptations, addiction, other sides in me

5. How can I overcome the obstacles?

learn, write, 

learn about changing habits

write about the process

learn about healthy nutrition

6. What is my menu?

fruits 1, fruits 2, salad, my cooked food, 

fruits 3, dried fruit, fruit shake

nuts, sprouts, leaves

chopped veggies, water, juice, herbal tea

7. What are the eating rules I want to live?

eat slowly

grind every bite

eat when i'm hungry

don't eat before bed

don't eat if it's stressful time

eat in a relaxed mode

stop when it's enough

prepare medium meal ahead

8. What is my fitness routine/ schedule?

3 power workouts

rides, yoga, walks, runs...

bye.

Saturday, June 26th, 2021 - 30 minutes self-health coaching

 

I after a 29 minutes ride on the bike. I sweat and it feels good.

I hosted a dinner last night. I made salads, I cooked rice and beans, I cooked green beans with tofu, carrot, onion. I made tahini. I bought buns, 2 cakes, ( i know) , ketchup, vegan mayonnaise... this is the problem with hosting. I buy things and then there are lots of left overs. 

I gave the buns. someone brought challah. and he took it. one not vegan cake is finished. I had one slice of it. 

any way, bottom line, there are lots of food at home, and I share it with other friends. I'll share it with my flatmate. 

I'll try to eat when I'm hungry, prepare a medium meal in advance, and stop when it's enough.

Tomorrow, I have a massage at 19:00. I finish school at 12:45. so I can go to the gym at noon. 

I'll go to the gym again, on Wednesday and on Friday morning.

on each self health coaching I should ask myself and answer the next questions:

1. What are my goals?

2. Why do I want to achieve them? 

3. How can I achieve them? what should I do in order to achieve them?

4. What are the obstacles?

5. How can I overcome the obstacle?

6. What is my menu?

7. What are the eating rules I want to live?

8. What is my fitness routine/ schedulle?

before I'll answer the questions, 

i said I'll try not to smoke and drink coffee until 1:30 pm, 

and then I decided to have 3 to 6 10-minutes meditations a day.

I did 1 total hour of meditation today.

I don't know, If I want to follow one special rule for each week and each week to add another rule, I need a hardware table.

I'm making it. Thursday to Thursday, the meditations habit is the first one.

ok. good. I have one. 

thursday - 2X10, Friday - 1X10,  Saturday 1X60

now I'll answer the questions and continue tomorrow when 30 minutes is over.

1. What are my goals?

to lose weight, to be thin, slim, fit, shredded, muscular, vegan, healthy, happy, 

to inspire other people, to advocate for healthy lifestyle, to spread the message of natural health, natural nutrition, healthy lifestyle.

2. Why do I want to achieve them? 

I want to be healthy, I want to have energy, I want to look good, younger,

I want to save animals and earth, I want to help other people to look good, feel good and recover from disease and to prevent disease, to have health.

I want a clean body.

3. How can I achieve them? what should I do in order to achieve them?

I should avoid cigarettes and smoking

I should avoid wheat, gluten, pastry, pita, cakes, burekas, lafa, challah, pizza...falafel...

I should quit coffee.

I should quit oil, salt, fried food, processed, industrial food, chemicals.

I should avoid refined sugar and alcohol,

I should run 3 times a week, 

go to the gym 3 times a week and work harder, 

I should sleep good at night

I should go for walks, be active, make salads, cook, eat when I'm hungry, 

eat slowly, grind every bite, stop when it's enough, 

eat fruit meals. 

Friday, June 25 2021 30 minutes self coaching

 I’m tired. But I need to stay up till late.

I host for dinner. Now I’m working. Till 5 and a half. Then I’ll prepare dinner and host and go to sleep in the end……

There was a success story today and it’s a success story for the week.

Today and three times this week, I went to school without coffee and smoking.

I also worked out 3 times in the gym for one hour.

But there are lots of things I should do.

Yesterday I decided that I’ll concentrate this week in meditating for ten minutes 3 to 6 times a day.

Yesterday I meditated 2 times 10 minutes, today once.

On Thursday I’ll add another habit to strengthen.

What can it be?

Maybe 3 runs of 10 minutes

Maybe making 3 salad meals

There are lots of idea

But this week it’s 3 to 6 times 10 minute meditations a day.

Besides this program , what should I do?

I should avoid smoking

I should avoid eating wheat, cakes, pastry, pita, baguette, white flour, spaghetti, pasta etc

I should be ready to go through unpleasant emotions. 

An understanding from today. I should be a manager of my thoughts. Thoughts come up. I should decide whether to listen to it or not. 

I should spend more time alone. Don’t make appointments with friends. 

Think about spending time with yourself as good.

Learn about nutrition, health, fitness

Go for a walk

Ride the bike

Spend time in the beach

Learn and study, move, be in nature, 

Eat more fruit vegetables and healthy foods that allow the body to clean itself and get hydrated.

Go for a 10 minutes run tomorrow.

30 minutes health coaching, Thursday June 24th 2021

 

this week I had 3 hours at the gym, 3 power workouts.

yesterday I was thinking of one habit to concentrate for a week. I thought of avoiding coffee and cigarette till 13:30.

today I was thinking to choose another habit: short 10 minutes 3-6 meditations a day.

I think it will be more easy to do the latter. 

ok. So, let's start today. today is Thursday. I had 1 10 minutes meditation.

and next Thursday, I can choose another habit to ADD.

I must add a table.

	Thu
Three to six ten minutes meditations	1

it says that today I had 1 meditation of 10 minutes.

After this coaching I'll do the second one for today.

what changes do I need to do in general?

I should avoid smoking

I should avoid chcolate

I should eat more fruit, vegetables ,leaves, water, fasting, 

I should find time to run every day

I should do more meditations

I should keep do this daily health coaching for healthy life style.

I should listen to my belly, water fast more, choose more fruits and vegetables, make more salad, be a role model to every one who see me,

I should go to sleep early

I should be willing to contain unpleasant emotions.

I should avoid pastries

I should give a try to fruit meal to salad meal

I should give up indulging of food that is not natural.

I should get used to postpone satisfactions.

I should devote  and allocate time to learn about health, fitness, healthy nutrition, processing the material I learn. 

tomorrow is a good opportunity to avoid coffee and cigarette before school. I succeeded that twice this week.

I should get used to spend time alone. and meet that temporary feeling of loneliness.

I should say 'no' to friends, whatever, all kind of meeting suggestions.

if my rejection will cause to people to leave forever, I should contain it. 

Wednesday, June 23rd 2021 - 30 minutes of self health coaching

 

I went to the gym today.

it was mu second workout for this week.

Tomorrow morning I'll have my third power workout.

When can I run?

Thursday evening? Saturday morning. 

I just need to begin running and then I'll find time to run every day.

maybe, I need to decide for each week a specific habit to work on.

for example, maybe I can start with the habit of coming to school clean. namely coming without coffee and cigarette. I did it twice this week but I failed twice I think.

or maybe it should be first meal fruits or two fruit meals a day.

ok, let's say it's avoiding coffee and cigarette in the morning. but is the rule on Saturday and Thursday?

I think I should be consistent, even in Greece, and if this it the habit, I should avoid coffee and cigarette in the mornings.

the earlier I finish school is 11:30. but usually I finish at 1:30 pm. 

so maybe the rule or the habit that I'll work on is avoiding coffee and cigarette every day till 1:30 p.m.

ok. 

another point, an important point or understanding is that in order to quit bad habits/ junk food, I need to be willing to go through unpleasant emotions.

yes, another point is to avoid coffee in order to avoid mind fog.

so, I'm repeating the other point in order to understand it and internalize it even more.

I should get used to be willing and practice going through unpleasant emotions.

how do I practice it?

maybe I can make a list, or write all the times I stay with bad feelings and not choosing the food that is not on my desired menu.

or maybe here, if I come here once a day, I can write about my success stories.

like I did few days ago, when I didn't eat outside on Saturday, or when twice, I came to school without coffee and cigarette.

I ate my food at dinner. I finished my cooked food finally. I don't remember when I cooked it.

maybe 4 days ago? 

tomorrow is Thursday, I'm going to Krayot.

and Friday is a busy day, I'll host friends for Friday dinner. at the moment we are ten.

I'm going to buy dessert at Hoffman tomorrow. 

and vegetables for a salad. I'll prepare the frozen burgers I have.

What will I cook? maybe majadra.

and I have two bottles of tomato sauce. I can buy plates, expandable.

I might be left with dessert.

I can chop melon or water melon. and serve them as it's acceptable as a dessert.

it's not the best thing to my diet. but Friday evenings are sensitive and I don't like to be uninvited.

and things happened and are going to happen should be celebrated : L starts a new job, I quit my job and start a new job, I'm moving to another apartment, Doron is moving etc.

so, I want to host this dinner. it's also the end of the school year, and summer holiday is starting. I'm traveling to Greece for a whole month and I won't be here.

ok

my life lately were, are very busy. lot's of arrangements, and I don't get to read about nutrition and learn about it. and process what I learn.

fu** , I must quit coffee. 

people don't look at me. 

I'm poisoned.  too much debris is in my body.

I must stop this snow ball. this train. I must arrange my room. it's messy. and I accumulate stuff.

I don't let things go, I just accumulate.

time is over. I'll be here tomorrow. not sure on Friday but yes on Saturday. I'll try to write here in my shift on Friday. 

Good luck tomorrow.

bye.

June 21 2021 - Monday - 10 minutes Health coaching

it's  late. this is why I have only 10 minutes.

The success story of today, 2 cigarettes, rolled

first coffee and cigarette at noon

so I felt withdrawal symptoms during the morning.

Tomorrow is a long day as well

tomorrow I work in 3 jobs, school, private lessons and then gym 

from 8:00 to 23:00 = 15 hours of work

ok, the work at the gym is easy

and I got prepared to the private lessons so, it's less pressure

ok

let's talk abut health

it's not good that I'm going to sleep late

but I think that part of the process is to meet and go through unpleasant emotions

if I get used to contain unpleasant emotions, then I delay bad habits and thus help them disappear from my life.

I ate outside today

but lunch was home food

I ate 2 apples till noon

and as a dessert at noon I had organic majhool date.

I have a break tomorrow

1:30 hours

I should get home.

and eat the food I have at home to take the bike to the private lessons. yes.

so I'll be twice in Givatayim tomorrow.

it's 10 minutes here. and it's midnight. 

I'll stop here.

Sunday, June 20th, 2021 - 30 minutes self Health coaching

 yesterday I had a success

when I offered a friend to eat outside and then changes it to eat at home.

Today, I had a success when I finally came to school not after a cigarette.

what helped me today is to say to myself, I'll smoke after school with coffee and sweet pastry as usuall.

so, there were some minutes when I almost said to myself I won't make it, I can't do it and I should just smoke with coffee. I even took the cigarettes with me and thought, maybe I'll stop on my way to school for a coffee and pastry in the bakery,

but there was hard traffic to school and I didn't really have time for that. when I started working, as usuall, I was so busy that I didn't think about it at all and then I finished working.

after school, I smoked and drank coffee outside and ate outside although I have food at home. That was a fall.

ok, I plan not to smoke tomorrow morning again.

I didn't give up on going to the gym today for a 60 minutes power workout.

things that I should do:

I should avoid smoking

it lowers my energy

it makes my immune system weaker

I should go to the gym on Wednesday and Thursday for a second and third workout this week.

I should take with me to school fruit and vegetables, washed, with a knife and choose them,

I should avoid buying pastry outside.

I have half a bun in the refrigerator, and pitas, about 6 pitas in my freezer.

that's too much.

I don't have soy milk or plant milk.

I bought herbal tea bags package.

I bought dates. 1 kg. organic.

I have cucumbers, tomatoes, apples, red peppers.

I might have walnuts. I need to check in my refrigerator. 

I should add walks to my schedule. 1 hour walks in the park.

let's see, tomorrow I can do it after my volunteering in Tel Aviv. I finish at 19:00 and can take a 1 hour walk in the promenade towards south. 

yup. 

what else can I do/ should I do?

I should find some time to run.

I should do yoga at home.

I should buy more fruit.

I should make my meals smaller and eat more slowly each bite.

I should learn about health, fitness, natural health, natural nutrition, damages of materials, how coffee impacts our body, why wheat is bad

I should learn about intermittent fast

I should avoid eating outside

even coffee outside

if I'm at Tel Aviv tomorrow, I should avoid eating outside

I need the money for my holiday, I don't have enough money.

 I must eat at home and choose smaller meals.

I should use substitutes for dealing with my emotions like:

calling a friend, take a walk, watch YouTube or TV,  ride the bike, etc.

thanks

and I hope to be here tomorrow with more success stories.

Saturday, June 19th 2021- 30 minutes self health coaching

 ok, so,

my weight is 96.2 kg. I want to reach 74 kg. so I need to lose 22.2 kg which is a lot.

how do I do it?

I must choose more fruit meals.

I make bad choices. I should choose other activities instead of eating. 

I should act differently to my emotions and sensations.

I'm conditioned to choose to eat, and choose bad food every day, almost every meal.

so, I have a lots of work to do.

Tomorrow I plan to go to the gym for 1 hour. 

I have work and then chores. 

any way I need to add walk to my daily routines and runs as well and yoga.

I must change the habit of smoking in the morning. I should water fast in the morning until the first hunger, and then at work I should eat the fruit I need to bring.

when I have a great hunger, I should practice choosing fruit until I'm relaxed and if I'm not relaxed it doesn't mean I need to eat more.

for example now, I ate 4 plums, and then I chose to eat 2/3 bun with hummus and tomato and sauerkraut and then I drank green tea with sugar and smoked a second cigarette.

I'm over weight and it feels over. the cigarettes are killing me. smoking lowers my energy. wheat ( bread, buns, burekas, pita ) make me bloated.

I think I'm afraid of the light feeling if I choose to eat fruit or vegetables that don't have a lot of calories and my body/ mind want that concentrated food psychologically.

by then, after I eat those foods, I feel fatigue.

22.4 kg I carry. that's a lot. I must change my way, my habits.

it's hot outside but I should take walks and go for walking sometimes.

now, after this great meal, I should fast. it was my second meal for today. Yesterday I cooked rice with peppers and added canned white beans in tomato sauce. 

I can eat that on my third meal with cut vegetables like red pepper, cucumber and tomato. I also have, if it's still good avocado in the refrigerator.

if I finish working on the computer early enough, I can ride to my friend (and watch a movie) and then come home again by bike and continue working.

I have barbells at home

I have a small bed which I can lift on its side and have space for yoga.

in the upcoming week I have additional shift on Tuesday. that's going to be a long day if I'll start to work at 8 ( getting out of my home at 7) , work in 3 jobs, and return at 11pm. plus, the next day, I'll finish working at 4.

next year, I will have more stress at work, but I'll drop one job, maybe two. but I'll finish at 4 pm every day. I'll have to change my ways there. like bringing more fruit to school. 

on July, I plan to travel, so I should run abroad and choose fruit and salads.

I should quit smoking as soon as possible, and devote time daily to my healing.

it's good that I do what I do now, self health coaching and not continue working.

this weight is unpleasant and can't stand it, I can't let it continue. I must change my habits.

I shouldn't schedule ,meeting with friends or people as a higher priority than devoting time to cook, prepare food, work out, go to the gym, walk, do yoga, run and write about my healing.

I should see what I have at home ( food) and know everything, and throw things I don't need.

I should do it with my other stuff, because it is connected.

I should clean my body and I should clean my room. 

when can I go to the gym next week?

On Tuesday again it's impossible again.

I can on Sunday, Monday or Wednesday, and Thursday morning.  then I'll have 3 workout at the gym.

I hope to be here tomorrow too and everyday.