Thursday, September 30, 2021- 30 minutes self health coaching

 hi

I weigh 96.7 maybe. 

I smoke

I have a new paper. a paper for the food i eat a week. 2 columns. good and bad.

I ran 2 times this week.

tomorrow I think first thing in the morning the 3rd run will be good.

I have half pot of cooked food. it's good until: tomorrow, Friday evening.

tomorrow I'm invited to 2 food events.

one with pizza. there will be a vegan pizza for me. and vegetables. and I'm going to bring natural juice.

and then I'm supposed to bring a dish and a drink. I'll bring natural juice and the frozen meat substitute.

I  bought today: clementine, melon, mangoes, and apples.

I ate at school a pita with hummus, sauerkraut, matbucha, pickles, and a big potato burekas.

my belly is full now. I ate 2 clementines.

maybe I should write everything I eat in a day separately. at least I write everything I eat.

but what can help me to eat better?

i was told I'm going to work 4 days a week, so I said I'll devote the 5 day to my business as a health coach. but, it's only 1 month after the beginning of the year, and I'm saying. stop it. I can't coach. I must change first.

but I'm still trying. trying to evolve. trying finally to eat healthy. to eat healthier. 

I'll keep the things I do to achieve a cleaner diet. but as long as I weigh 96 (22 kilograms above the weight I think I should weigh, and smoke, and addicted to stimulants like coffee ) I will leave the idea of coaching others and concentrate in myself. it's not the way to help others. I should help others after I've changed and got some results and then the people will ask me to coach them.

so. I have 3 days at home. and actually next week I'm going to have 3 days of less work.  

let's talk about my eating, exercising

well, I have an exercising program of 9 workouts ( 3 power, 3 yoga, 3 runs) and I was thinking to add 3 more walks, so I'll have 12 workouts. what do I think?

and I have in my wallet a table. 

it follows a weekly: fruit meal 1, fruit 2, fruit 3, my cooked food and my salad, and below: yoga, runs and power workout.

I was thinking, 

in order to make myself making more salads, 

to make separated tables to salad, to fruit meals, to my cooked food

especially to my salad.

there are leaves in the fridge, that I bought a week ago....parsley, lettuce, mint and cilantro.

I have an idea, and I'm going to do it now:

I'll put a bowl for a salad on the table. maybe,  a plate to my cooked food and 3 more plates to 3 fruit meals?

the first thought was about the salad

but now I thought about the cooked food because there are days when I don't eat my cooked food

I think I'll put a bowl, at least a bowl. I'll see how it looks like. 

and, I'm thinking about riding today again. to the beach. it's 21:54. well, maybe not with the bike...

and then I'll walk a little.

my belly is full. tomorrow morning I don't work. 

I'm stressed about this year. about work. 

I want do it good. and then there are other things, jobs, volunteering, lessons, Hishtalmut, family, 

fitness program

food menu.

being alone with myself is excellent. it's healthy. it's good for evolving. 

I didn't read "raw bundle" today.

I will run tomorrow morning

maybe I'll do yoga at home

maybe I'll take a walk.

hopefully, I'll make a salad and sort the vegetables I have in the fridge.

Maybe, I should add another habit to follow, of taking out the vegetables I have in the fridge, daily.

the fruit I can eat tomorrow:

apples, clementines, melon.

good luck

i should do this 30 minutes free style self health coaching/ journaling. 

Thursday, September 23, 2021

 21:36

there were days that I didn't write here what I ate

I thought to concentrate in trying to strengthen the habits of the good stuff:

fruit 1

fruit 2

fruit 3

my cooked food

my salad

yoga

power workout

runs

making salads

buying fruit and vegetables

cooking.

I even inserted: 

water, natural juice, smoothie, 

nuts, leaves, sprouts,

dried fruit, chopped vegetables, herbal tea.

and this is a problem. it's too much. I'm tired of trying to eat healthy and fail few times a day daily.

if I want to concentrate in good habits, I should stayed with:

fruit 1

fruit 2

fruit 3

my cooked food

my salad.

although the fitness regime is important, I should stayed with these as a beginning.

ok. so, I'm preparing a new note to my wallet.

I left the note of this week. it's Thursday. for next week I'll prepare a new one. 

still thinking whether to include the yoga, run, power.

I'll prepare it now for next week.  I prepared. it's 8 habits including the fitness.

I highlighted the 5 of the nutrition.

I had a note for the why. why not to listen to the junk food thought.

I had 2 notes. one for the wallet. one for my pocket. where are they? I'm looking for them.

I found one. I put it in the wallet. I'll read it now. I added a short line. a reason for the why.

where is the other note? it was more like circles. I don't know. I'm not looking for it now.

so, I sat this morning and did 5 writing exercises but still failed. but I got up again and trying again to figure out how to change my way.

I don't want to do something else. I want to talk about it, try to find the way out.

Since I was 27 I started with the food addiction. since then I try to get out of it but the situation got worse. I gained 22 kilograms since then and started smoking.

and all these years, 15 years, I'm trying to find the way out.

tomorrow I host friends for dinner.

maybe next time if I want a Friday dinner with friends, I can make it a dinner for 4 people. not for 9.

tomorrow is Friday, a day of yoga and run.

I'm meeting Dana at 8:30 and need to buy a cake and two buns before or after.

after my shift I need to cook, make a salad and organize the dinner. 

it's too personal. I'm moving to my diary.

final words -

I'll try to concentrate in 5 habits.

tomorrow I host a dinner and it's kind of my excuse for not cooking today.

so, I plan that after the dinner, I'll cook again. thanks to the dinner, I bought a lot of products for cooking.

bye.

Wednesday, September 15, 2021

 30 minutes, self coaching

Today is Yom Kippur. I'm dry-fasting for 25 hours from 18:25 till tomorrow at 19:22. Even less than 25 hours. It's like regular One Meal A Day. Except there's no water. Any way, it's nothing. I'll have a break of my phone and electricity.

I'm a social creature. I need people around me. I don't like to be alone. that's ok. I don't need to be alone for feeling stored emotions that come up. I don't feel well while I'm alone because I'm alone. I mean maybe when I'm alone and I then I feel bad, it's not because old emotions come up. Maybe the unpleasant emotions show up because I don't like to be alone.

so, I should be with people.

but I can be with people not necessarily in food shops. I can see people at the gym, at the park.

I need a change.

I'm 6 days consistent with using the writing tool: who do I want to be.

and i have a table for daily: 3 fruit meals, my salad, my cooked food and the fitness program.

but

I think the table of my menu should be more available. maybe attached to my phone.

I'm doing that now.

I feel bad because what I ate. (14:43)

maybe I need a structured self coaching; answering constant questions.

5 of them could be:

what is my menu?

what is my menu for today?

what is my fitness routine?

my fitness plan for today?

what are my obstacles?

how can I overcome them?

Answers:

what is my menu?

my menu is 3 fruit meals, 1 salad with leaves, my cooked food.

wait. let's think about my last fall. 

I earlier ate watermelon. as much as I could. I guess the volume was great but not calories amount. 

I could eat the watermelon again. but, there's a good reason I went to pita with hummus. and then coffee and a cig. there are scientific reasons for that.

for example: my subconscious knew watermelon has not enough calories and my body needed more calories.

I'm addicted to coffee and cigarettes. even the pita is addictive.

maybe I should read about the substances that are in these food: nicotine, the addictive components in wheat, caffeine, 

maybe learning about how my body works, how I'm actually addicted, will help me to understand my urges and then to choose food wisely.

what is my menu for today?

watermelon

salad: tahini lemon, cucumber, tomato.

what is my fitness routine?

Sun, Tue (yesterday), Thu (tomorrow) - power workout

Mon, (Tue), Wed (today), Fri - yoga  

Mon, Wed (today), Fri - run

my fitness plan for today?

today is Wednesday. Today my plan is to run and do yoga.

Excuse: it's Yom Kippur today. I need the energy to fast.

what are my obstacles?

my thoughts

my addictions

not enough education, information

giving up to junk food thoughts.

how can I overcome them?

I have now about 15 days of holiday. most of the time at home.

it's a good time to concentrate in the fitness regime and the food plan.

it's good time to learn about nutrition.

good time to cook dishes for 3 days, good time to make a salad everyday including leaves.

it's good time to root the habit of 3 times a week gym, yoga and run.

it's good time to root the habit of sticking to 3 fruit meals, my salad and my cooked meal - 5 meals a day.

there are 10 more things I can eat:

water , natural juice, smoothie, leaves, 

chopped vegetables, dried fruit, nuts, herbal tea, sprouts.

I can weigh my self each day.

I should go to sleep early.

I can read "How not to die"

surf in a healthy Facebook group

take 1 hour walk daily!

meditate, sometimes, on Sundays and Wednesdays at 19:00

I can read the book "The mind illuminates".

30 minutes are over. I feel like i raise my motivation. I should do it daily.

Sunday 12 - Monday 13 - Tuesday 14 of September, 2021

Sunday, September 12, 2021 

60 min workout 

3 peaches

2 small chocolate pastries, 1 potato pastry, coffee soy milk cig

Headache and I’m finding it hard to concentrate after the coffee 12:26

An apple

Falafel lemonade cig

16 minutes run

Social meeting with food

Had better control in eating

There’s place for improvement 

1 pear

2 quarter pita with vegan meat and tahini

3 bamba pieces, some coated peanuts

Dried pea, bean, peanut 

3 vegan pieces of cakes

Coffee plant milk

Pomegranate juice cig

What a mistake, to drink at night a coffee

Now it will probably  take time to fall asleep

Monday, September 13, 2021

3 pears

3 small pita hummus tomato cucumber

2 potato pastry 1 mushroom

Chocolate pastry coffee soy cig

Coffee soy cig

Half plate salad half pasta with cheese

Pomegranate juice cig

Tuesday, September 14, 2021

Potato pastry chocolate pastry 

Coffee soy cig

Falafel lemonade fries ketchup

Coffee soy cig

B12

Social meeting with food

A fall

I brought chestnuts, purple grapes, orange juice

Ate of those

+ 3 plates of pasta and cabbage cranberries salad

2 pizza slices

4 chocolates

Bamba, potato snack, sweet potato snack

Pomegranate juice cig

Friday - Saturday, 10-11.9.21

 Friday, September 10, 21

Stuffed cabbage, vine leaves and onion with rice, big potato pastry with egg, big almond chocolate pastry , coffee soy milk cig

Smoothie cig

Stop drugging yourself

I wrote today that without the shitty food i’ll hover, be out of the matrix, 

That I can get used to the junk avoiding and healthy consuming.

Salad+ tahini

19:40 pomegranate juice cig 3

I have less energy

Grapes

Juice cig

Saturday, September 11, 21

Run 20 min

4 bananas shake

Coffee cig

3 peaches

Rice pea onion, ketchup, peanuts

Chocolate, pomegranate juice cig

What does that serve?

What do I get out of that?

What can replace that? What other option can bring me that?

Hummus 1.5 pitas, salad with tahini ,pickles, olives, cabbage, onion, lemonade

Pomegranate juice cig

Thursday, September 9, 21

 B12

Potato pastry, vanilla chocolate pastry, coffee soy milk cig

I read yesterday about our world that composed of things and nothings

So

I should see the thought of making a stop drinking coffee smoking and eating pastries as a thing in the space of nothings and thus decide not to get on this bubble because it’s not good for me and stay in the nothing, containing the thought and leave it as a thought bubble with emotion and sensation and train myself to contain observing the thought+ emotion+ sensation and not react to it.

11:50 3-4 bananas

Rice pea ketchup 

3 rice cake peanut butter 

Coffee sugar cig

30 min power work out at the gym, too tired

Falafel

Juice cig

Water cig

Friday September 3 - Wednesday September 8

 Friday September 3

2 small chocolate pastries coffee soy milk cig

3 pears

25min x 2 bike ride

2 peaches 

1 hour power workout

4 bread avocado mustard tahini pickle cucumber ketchup tofu

Salad in a restaurant bread tahini 

Herbal Tea cig

Saturday September 4

2 bread tofu cucumber 

1 bread chocolate

Coffee sugar soy milk cig

Plums 

Rice cakes tomato and olive pastes cheese paste cucumber tomato 2 small vegan cookies

Pitas hummus salads vine leaves stuffed with rice

Coke cig

Bad habit

I'm with 4 more friends 

No one else is smoking

Sunday September 5

Coffee soy milk cig big almond pastry

I need a daily writing exercise : what am I deciding?

After this kind of meal I lose energy 

There's an unpleasant sensation in my belly 

there's Content in my belly

12:42 the coffee and the withdrawal from it limits my mind from thinking clear.

13:15 5 plums. I believe I still digesting the pastry.

16:30 falafel

And then zip of juice, coffee almond milk cig vegan apple pastry

Pressure in my belly. didn’t eat all the pastry nor drank all the coffee

Still pressure

Had a thought after the falafel to stop and observe the sensations after the falafel but failed to have the rest

17:45 water fast to feel suppressed / stored/ repressed emotions -21 :02 still the digestion phase, not yet the feelings phase

21:02 the group wanted to go to a restaurant. I had a choice not to go. I joined. 

Any way, yes, I'm not hungry, still digesting

I ordered mushroom salad and salad to share+ vegetarian burger + fries + lemonade.

Monday September 6

I’ll try not to talk about food

I talked and we’re going to a place I mentioned

Coffee soy milk cig chocolate croissant 

B12

10:23 starting water fast for feeling emotions

Phase 1: digesting

Phase 2: feeling emotions

I’m in phase 1

12:36 withdrawal symptoms

Headache

The belly is stuffed 

13:40 hunger. 5 cherry tomatoes, cucumber.

Good meal. I feel good. 

14:50 spinach pastry apple pastry ice coffee cig

Drugs

16:40 grapes

17:05 after-effects of the coffee , beginning of exhaustion 

Holiday dinner

Bread, hummus, pineapple, pomegranate, beet leaves salad, rice, 2 potato pie, cooked vegetables, zucchini, Apple with honey, green bean, carrot salad, green pepper salad, eggplant salad, date, pumpkin,

Tuesday September 7

1 piece of carrot cake

Coffee sugar cig

After-effects of coffee and cig: wrinkles, around the eyes, forehead, between eyebrows, tired facial muscles, kind of headache in the front head, the belly is not loose

Holiday lunch

Potatoes , potato pie, bread, grapes juice, hummus, beet leaves salad, rice, carrot salad, green pepper salad, eggplant salad, beans, 

I left potatoes

Mint water, 6 cookies, pineapple

Peach flavored Water cig

I gave up coffee because all of the sensations in the morning

It was stink. And the nostrils are obstructed because of the smoking

I should give up smoking as well.

Holiday dinner

Juice cig

Wednesday September 8

Cake coffee soy cig

Holiday lunch

2 cookies

3 bread peanut butter 

Coffee sugar cig

Banana

Lemon juice sugar cig

Thursday, September 2, 2021

 Plums

Plums

3 slices Cake, 2 cups of grapes juice, apple with honey

Falafel lemonade

Coffee sugar cig

The falafel made me really tired

After, I had to rest a lot

17 minutes run

Yoga 29 min

Time to eat and time to fast. Now it's time to fast.

2 mangoes

Juice cig

Cig

Wednesday, September 1st, 2021

Plums

Plums

2 peaches

Coffee milk cig sugar

Rice bean pickle hummus tomato avocado cucumber

16:53 headache, the coffee

Run 15 min, 10 minutes yoga at home

Mango

Bread chocolate coffee soy milk cig

Water fast

Pita +, hummus onion pickle olives

Lemon juice sugar cig 

free text:

20:13

I did today 4 fruit meals, 1 cooked food with 3 cut vegetables.

I ran today and did yoga.

that's a start.

I also ate fruit till 13:30. 

I read "raw bundle" about addictive foods, and "raw food explained".

I hope to improve.

I must change my thinking, my thoughts. or my respond to some thoughts.

I'm told to observe the thoughts, not to act upon them.

I should practice staying in unpleasant situations and get used to embrace them, contain them, not run away from them.

it's a good question to ask myself: what worked today?

why do I think it worked?

so, I ate fruit till 13:30.

how did I succeed that?

a new workplace, I needed to be clear, smell good. my work is being a role model to teenagers. 

-good. what else worked today?

- I bought fruit yesterday and I brought them to school so I ate some of them when I was hungry. I also put them in a box, in a separated bag ( food bag) and washed them in advance.

- what else worked today and why?

I ate my cooked food and I added avocado, tomato, and cucumber.

it worked because I knew that the validation of my cooked dish will expire today's evening and I didn't won't to throw it.

it also worked because I added pickle and industrial hummus which I finished.

which are less healthy ingredients.

I didn't do the writing exercise: who will I be without smoking?

same man but more humble, more awake, more feeling (maybe this is what I'm running from).

maybe I run away from feeling more, from sensing the emotions and sensations intensely.

yoga will help me to stay in an uncomfortable moment.

meditation, waiting for the bus, going to the toilet for number 1 without a phone, using less my phone.

I should write this way more!

answer the question how do I succeed to transform to healthier lifestyle.

Tuesday, August 31, 2021

 Coffee soy milk cig

Potato pastry, from chocolate pastry

Monday 10 minutes run 

10:17 still heartburn. Must fast.

11:43 I start to be interested in food after long time of heartburn

12:30 almonds, end of chocolate pastry, figs, water of soaked figs, rice bean. 

16:30 pickle tomato avocado cucumber hummus rice bean 

Coffee soy milk cig

21:40 peach

Lemon juice cig

10:00 free text, 15 minutes

10:00-10:15 

I have a hurt burn. i should fast. I started to take antibiotic for 15 days. in the first 10 days, its twice a week, I need to take it after food. I bought probiotic. that I need to take after food about 2 hours after the antibiotic. so, I need to et at least 4 times a day. 

I think I put my fitness regime in a higher priority. for example I ran today yesterday's run. 

I didn't run yesterday (it was a busy day) but I didn't give up on it.

I want to put the menu (fruit fruit fruit, salad and my cooked food) in a higher priority too.

I have this table. I should fill it. I write there also the "expiration date" of my cooked food (3 days after finishing cooking.

yes, the table is a good way to strengthen the habits I want to root\ in grain.

I have there cooking (+expiration), eating my cooked food (7), buying fruit/vegetables (7), eating fruit meals (3X7), running (3 a week), power workout (3 a week), yoga ( 3 a week), making salad (7).

I have such a long list of things I can do in my time and not turn to junk food. I should think of them.

as a writing exercise, i can answer the question: who will I be without the smoking.