a fall analysis

 10 minutes

(204/30295)

so, I went to the gym, I returned. I had to leave for a chore. I knew I'll be hungry so I ate 2 bananas.

after I finished my chore,  I was outside, not far from my home and in order to keep eating clean, I had to return home and fix a meal.

it was more easy and tempting to buy chocolate pastries, falafel with fries, to eat, return home, prepare a coffee and a cigarette.

but I have food at home. 

why did it happen?

it was easier. more attractive.

but it's junk food and I have food at home.

fall analysis: what happened, why, the ideal behavior, one better thing I could do and what will help me to avoid such falls.

ideal behavior: I could return home and prepare a meal: a salad with tofu, vegetables, dried fruit. I could also eat more bananas.

one better thing I could do: return home quickly.

what will help me to avoid such falls?

maybe I'll give myself points for each meal success. and when I reach a specific score, I can get a prize, such a massage, a theatre show or  other personal prizes.

20 minutes - freestyle Self-Health Coaching

203/30295

My weight today was 93.8 kg. The scope of my belly today was 107.7 centimeters.

I'm addicted to chocolate pastries, coffee with soy milk and cigarettes.

I meditated today for 1 hour. 

I rode the bike to Tel Aviv and back.

 I'm going to help a friend tonight in moving his apartment.

I need to buy fruit! and vegetables.

There's a bowl on the kitchen's table but I'm not consistent with making daily salads.

it's Saturday, the end of the week here in Israel and the workouts I did this week as I log them are:

yoga class.

I think I had a power workout at the gym but I don't remember when 

ok now I remember. it was on Tuesday. 

so I had 2 workouts.

so little.

my focus should move to fitness.

maybe I should have a note in my phone for fruit meals (3 a day at least) and to the salads

I need to think

at the moment, I carry lots of papers

but I don't use them:

1. paper for new words (I use it)

2. paper of the day where I write suggestions and what I did ( I use it. lately, I don't write the food I eat)

3. a paper for my 30295 agreement ( I want it)

4. passwords ( I need it)

5. payments for cigarettes ( I less use it but it's new and it's still a try)

6. falls analyses ( I don't use it although it has potential of effect, maybe I just need to organize it)

7.craving overcoming (I don't use it but maybe in the future I will, I need to organize it)

8. journaling - thoughts, emotions, feelings, sensations (I journal but not on that paper, )

9. all the tools list ( important)

10. a daily writing exercise for a year (who do I want to be) (which I'm consistent doing so I should keep it)

(11. the fitness, I write on a phone's note)

(12.cooking with expiration time I do on a note)

I'll now sort the extra papers in the bundle.

where do I follow: 3 fruit meals a day, my salad, my cooked food and the rest (10)

(water, juice, smoothie, herbal tea, dried fruit

chopped vegetables, nuts and seeds, sprouts, leaves, seaweed)?

20 minutes freestyle self-health coaching , Saturday, October 23rd, 2021

 it's an off day. it's 11:11. i might meet 1 or 2 friends. except this and some work, I'm free today, to devote my time for acts that will help me to live healthily:

run, riding the bike, power workout at the gym, power exercises, a walk, yoga at home, 

making salad, cooking a dish that expires after 3 days, eating lettuce, soaking lentils for sprouting, reading about health, processing the material I read, weighing myself, reading "raw bundle", going to nature (the park, the beach), etc.

I carry extra fat. what can I do? 

I'm tired because I smoked.

what can I do to release the coffee, release the bread, release the cigarettes?

it's the thought I think. I should change the way I think, namely, I should changes my thought.

I should observe my thoughts as entities. I should spot thoughts that trigger me to act in an unhealthy way, and before I act this way, I should stop the train of thought there. I should initiate other thoughts then, constructive thoughts, thoughts that will divert me from the old habits, from destructive patterns of behavior into new healthy behavior.

an example:

I had a tough day at work. I used my nervous energy, my electrical energy, my battery is low, and I want to charge it quickly, stimulate my body, awake it, lift it, fuel myself in a quick dense food. 

On my way home I stop in a falafel place, I eat a falafel, fries and then there's coffee and cigarette.

so, let's say this is how the train of thoughts looks like:

this day is over

I'm out of here (workplace)

I'm exhausted, 

I want to eat

(till now it's ok)

I don't want to eat my food*

what can I eat?

Let's eat falafel*

with fries*

after eating

let's drink coffee*

with cigarette*

there are much more thoughts. 

so, all the thoughts that are marked with * should be change, substituted.

I don't want to eat my food* 

I should tell myself: this is a bad thought. I have food at home. I'll quickly cook. I can cook potatoes. there is canned beans. I will chop lettuce and tomato, I'll make tahini and get a rest.

everything is in my mind.

Friday, October 8th, 2021 - 15 freestyle self-health coaching

 I have a test on Thursday

I'm stressed. I need to prepare for it.

but

I must do as much as I can to not to fall of the wagon more than usual like it seems to happen now because of the test.

I workout toady but I sit a lot now in front of the computer

and work on preparing for the test. I should move, take a walk.

and I feel bad also doing the self coaching since I want to work on preparing for the test so I'm stopping the coaching now.

22:45

I finished so I can devote about 15 minutes to self-health coaching.

now I'm tired.

ok, I give up.

10 minutes freestyle self-health coaching, Tuesday, October 5th, 2021

 today I had a fall

after school, I was hungry

for eating at home, I had to cook, make salad and unfreeze a burger

now I think that I could eat tofu instead of the burger

instead, I had big pita, with hummus and salads and fries with ketchup outside

so, 

I didn't give up and later I cooked, and made a salad.

hopefully tomorrow will look better.

I weight 94 something this morning

I went to yoga class today and did 30 minutes power workout later.

the secret is accumulating success stories, events where I overcome carvings. it's a muscle I need to strengthen.

I have apples and dates at school, I have a piece of melon and grapes in the fridge

I have cooked quinoa and pea and another pot of cooked pea, 

I have frozen burgers and tofu.

I have nuts, I sprout lentils.

tomorrow I have school, a private lesson and a zoom lesson at late evening

in between I hope to meet a friend

maybe I can run, workout, specially rest and make salad.

I plan to devote about 10 minutes to learn about healthy nutrition today. it's already late now but I took a nap after the junky lunch.

my social activity today was yoga class, gym and talking to my flatmate.

it's good that I'm not looking for another interaction today. 

good luck tomorrow. 

10 minutes or less free style self health coaching, Monday, October 4, 2021

I ate mango today

I revive the paper of overcoming cravings.

Yesterday the lesson I went to, 

It was said there, that in order to shed shells I must experience pain. I translated that to my issue. Overcoming craving, thinking about smoking a cigarette but choosing not to, is involved with pain. 

So in order to ear healthier, lessen the use of junk food, we need to experience pain. Seeing an appealing cake and choosing not to touch it, is painful.

So, I revived the paper with the title: overcoming cravings, where I'm supposed to write about all the junk food thoughts I choose not to listen to.

I'm before a lesson with food. Haven’t eaten dimner

I think: I hope, I want to eat there

Must finish here

I'll try to eat healthier than in the past. 

Sunday, October 3, 2021- 30 minutes free style

 ok

Sunday, a new week, I'm lucky to have Sunday as a day off and only 4 which is somehow 3.5 workdays at the workplace. it's like every week I have a holiday. thanks G-d.

so

it's a new week.

in my wallet I have 1 paper with 2 tables including the 12 weekly workouts for this week.

Today, I plan going to the gym.

maybe a run, maybe a walk.

I believe runs will help me with quitting smoking.

I sprout lentils.

I have unfrozen burger in the fridge for a meal.

there's bread.

I started to write a list of items I need to buy: leaves like lettuce, cucumber, red pepper for the daily salads.

The bowl for the daily salad is on the table.

I want to buy canned chickpea and beans. and I remember that I'm going now to soak brown rice and pea in different bowls.

ok, I put them to be soaked now. 

the question is when will I cook the pea if I go and return late. maybe when I'm back.

I weigh 96.3 kg. I carry 22.3 extra kilograms. That's a lot.

today I ate 4 pastries (vegan) in the morning

and after I smoked and the energy dropped down i didn't understand why I'm doing that.

I'm happy because I have time to breathe and catch up with chores

for that I should save my energy.

so, what can I eat today?

soaked almonds, 

I'm going to buy lettuce for my daily salad

apples, mangoes?, 1 clementine, dates, 

sandwich? with burger, 

tahini with lime

water, orange juice, 

I should listen to my body, 

not eat if I'm not hungry. I carry extra 22.3 kilograms. 

how will I get rid of it ( to lose as a bad connotation)?

by listening to my belly

and when I'm hungry a few times a day ( I guess about 3 times not more, maybe less),

I should choose healthy food and make a healthy choice.

what will help to shed this layer?

maybe I need this note of the extra kilograms not on the door but in front of me like now, when I'm working on the lap.

yea, ok. fixing it. 

fixed it.

22.3 kg extra...

it depresses me.

I was happy earlier

I'm under the coffee impact

today I might meditate with the group at 19:00 for a hour.

I'm thinking about going to the lessons tonight and tomorrow night.

it's interesting, social, but there's food. it's a challenge for me. I must overcome it.

i don't have to go these lessons

I can instead read and learn about health but I guess the social aspect feeds me as well and is important to my balance so I'll see if it's not too busy to work, to cook, makes salads, shop groceries and work out and take these lessons.

I want to wake up

some day I will do a fast, maybe in Costa Rica, 

maybe someday I'll go to a fruit festival, in the USA

the next meal should be fruit. melon, apples, mangoes, clementine, dates

I'll cook rice, I'll go to the gym, I'll take a walk, maybe I'll run today more than 2 km. after all it's a day off.

I should arrange the stuff in my room. I didn't finish with it. 

I need to sort stuff I give away. and the rest to sort according to the same theme.

what else, what can I do in order to eat healthier, to quit smoking?

what can i do in order to quit smoking?

maybe to read about it

maybe to read more than half hour a day about health.

I'm afraid of my work, that I won't have time for nothing. I believe I'll have time. 

30 minutes are over for today.

may we all make healthy choices.

30 minutes free style self health coaching

 so, yesterday, I gave away my cigarettes (almost a full package), the tobacco ( just bought it in 85 Shekels) , the lighters, the filters, the rolling papers, 2 devices for rolling... 

and what happened after dinner? what was happened all the times I did it before. I didn't skip even 1 cigarette using this method.

so, this is failed. again. I bought a new package, and I prefer to roll, so I might buy or get the device back from the friend I gave it to him.

what other thing I can do?

I meditated today, I ate 4 clementines now, I used rode the bike yesterday, I listen to my body yesterday and the night before and didn't do more things when it signaled me that it was very tired.

what can I do to eat healthier?

I can buy lettuce ,because the only leaves I have are some parsley.

I can also buy tofu, canned beans and chick pea

I should sprout lentils

I should soak brown rice and cook it today

tonight, when I'm going to sleep I'll soak the pea and cook it tomorrow morning

I have a TSH test tomorrow morning, lately I increased the weekly doze in 50 micrograms although the 

doctor told me I should add 100. 

this is a medicine that I believe that if I eat healthy, or clean my body, I will not have to take in order that my thyroid will do its job.

so, a bad result that will follow an increase in the weekly dose, can be another red flag for me. another indication that I keep ruining my health, keep adding poisons to my body and should ASAP to let it clean itself.

next week go back to work. but, fortunately, I work 4 days a week. it's like a dream for me. 

in the past week, I had  a table in my wallet. with the habits I wanted to root:

fruit 1, fruit 2, fruit 3, my salad, my cooked food

for this week that start tomorrow I suggest 2 tables:

1 for fitness

("we" should "talk" about the yoga)

and 1 for food

should I include in food the other 9 supplements?

juice, water, herbal tea, smoothie, 

dried fruit, nuts, sprouts, leaves, chopped vegetables

maybe I should also add 

buying ingredients, making salad, cooking food for 3 days

ok

the yoga?

I'll keep it

it's the weakest link.

by the way! yesterday I finally made salad, took all the vegetables out, and sort them.

I also left a bowl on the table for today's salad.

I need to work more on stopping to eat when I'm start sensing being full.

I need to work also on concentrating in the something I allocate time to, without distractions.

ok, l shall prepare now the tables.

I have 2 notes in my wallet: why to not use junk food. I never open them..

30 minutes are over. see you tomorrow!

 

Friday, October 1st, 2021 - 30 minutes, self-health coaching

 it's quiet

it's a day off

I need to complete: 3 yoga, 1 run 

and I think for next week I'll add 3 1 hour walking workouts so that I'll have 12 planned workouts each week.

I want to make salads. even if it's 2 ingredients.

I finished last night the cooked food I had. 

today I'm invited to 2 events with food in a row.

I have a quiet time with my self now. 

I work and devote this time to tools: walk, yoga, run, read, write

I have a melon, apples, dates, clementines, 

I think I run out of cucumber.

today, I take out all the vegetables out of the fridge and sort it and see what I need to buy.

10 sources to learn nutrition/ health:

YouTube, Instagram, fb, fb gr, fb p

raw food explained, raw food bundle, vegan bundle, learn nutrition, nutrition article.

I meditated this morning for 30 minutes, it was good. haven't meditated for a while.

but when I go to the gym and don't feel like working out for an hour, I think to myself: this is meditation. stay.

I don't feel a loose belly

I should sense hunger before I eat

and I should stop eating when I start to sense starting to being full.

I'm in a loop. 

and this loop led to the weight of 96 kilograms, 22 kilograms over the weight I think I should have.

so, I'm trying to find the way out.

I should start with the sensation in my belly as a gate.

will I run today? it's hot. and it's going to be hotter. at 15:45 I'm leaving home to the 2 dinners.

I think, I'll take the bicycle. so, it will be kind of an exercise. good.

and then I'll ride back home.

there are many people around me, who don't smoke. 

I should really take an example from them!

let's see. Who doesn't smoke? 

Omer, Doron, Doron, Shimon, Avner, 

Lior, My mom, my dad, Shlomi my brother, Dana, 

Daniel, Edi, Or, Shlomit, Irit, 

Maor, 

it's not complicated to quit

if i succeed once to skip, I set a precedent to the next skip.

the first step, is to skip one cig. this is the challenge. my first challenge. if I skip today the "2nd cig" then and not the "sleeping pill" cig, then I'll end up with 2 cigs for today.

and tomorrow I can try to not go more than that. then it's 2 a day. later I have this muscle of skipping, and I can try to use it in the next level and have 1 a day and then 0 and then it's over, I'm free.

the same with coffee.

it will be strange, for sometime, but, I can really get used to it. and win it, win myself.

maybe, as I put stuff to put outside on a bench, I can do with all my cigarettes and tobacco.

Maybe I can just put everything outside

I know I'll have an urge to buy a package and liter later

but I can do the same to myself

but then I think it's craziness

and I don't want to act as crazy or as if I have schizophrenia. 

I don't want to spend money

but it will work.

I can make a decision

that I put everything outside

and if I buy a package

I also leave it outside

what about asking from someone in the street a cigarette?

maybe the rule will be that I'm not allowed to do it

(30 minutes are over and I find daily  free style self health coaching good)

another good idea is to drink coffee without milk, without sugar

smoking while I'm standing

without drinking

I'll finish here without a decision but with food for thought.