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