Saturday, December 31st, 2022

I’ve just eaten a lot again

but I think a little bit less than usual. 

I smoked 3 cigs today already

it's 19:32

I think I've left about 4 cigs

and I plan/wish/ pray that I'll be strong not to buy another package

maybe on my foreign birthday on Monday, which I didn't know what to do, I'll devote, dedicate and allocate the time to work on myself. for the helping tools. 

I can read books, meditate, journal, run, go to the gym, 

because tomorrow (Sunday), after a short night of sleep (tonight), I have a long day at work

So, I'll probably need to sleep tomorrow after school which is already late for a gym

but maybe I will work out tomorrow.

I added the daily paper 2nd priority tools: like weighing myself, measuring my circumference, 

meditation, updating the blog

alright, it's time for some writing exercises regarding 2023

it's hard for me to breathe after this food +cig

would I believe i didn't smoke between July 15 to October 1st?

I don't have children, and yet, although I have more time, I keep falling in food 

I have a long list of helping tools and still fall

lately the situation is worse, my TSH went up to 70, 63 

I gained more weight, there are more clothes I don't it to

why is this getting worse?

my breathe stinks because I smoked

why is it getting worse? with all the tools, and all the time I have?

the question is, again, what should I do to change my situation?

1. meditate daily

2. keep having the daily paper in the new format with the food and fitness on top

3. don't schedule meetings, devote your time for concentrating the problem and the solutions

maybe, put the lessons aside

maybe I need to strengthen my state of mind regarding the fuel I insert this body and only then can I do other stuff, out of a place of being clean first, like attending lessons etc.

4. I should weigh myself everyday

5.  I should do writing exercises everyday

answer questions like: why is it working this time?

what changes I can make?

fake till till you make it

etc

6. runs, even short, until there's a foundation of 3 runs a week

7. yoga at home 

8. making a salad every day, cooking. healthy shopping, using a shopping list, a constant list and a current list.

9. sleeping well at night, taking midday naps.

10. following content of fit vegans on Facebook, Instagram, YouTube

11. listening to fit vegan podcasts

I think that it happens again

I was focused, then I started to spread and now I try to focus again and then I might spread again

I mean, Roee, there are tools. that I can use out of a clean place, stay clean and go to lessons

10 minutes, Fake till you make it. What’s going to me on 2023?

I’m a non smoker

I take care of my health, my body,

I fuel my body with clean food

I control my eating

there are foods I eat, there are foods I don’t eat

I exercise daily, on many days, a few times a day, I’m active

I sleep well

I take naps

I read, I learn, I get inspired, I write, I fill my mind with lifting content.

I lose weight

I become fit, and strong

I can do 1 pull – ups

I can run 6 minutes

I don’t mind being alone and concentrating on my change.

I do writing exercises

I overcome urges. urges, emotions, feelings, being pulled to do something, being pushed to something, is part of human life. the solution is to accept the existence of these pulls and pushes, but, not to react to them, not to let them push/pull you into acts, wrong acts.

meditation helps, I meditate every day.

I eat leaves, I eat seaweeds, TSH is normal. I don’t smoke, I avoid coffee, I avoid stimulants, I shit twice a day, I listen to my stomach/belly and eat only when I’m hungry, I choose the right food (fuel) and stop eating when it’s enough according to the feeling/ sensation in my belly.

I’m building a wall as my torso.

 

10 min – why is it working this time?

because I’m tired of this worst situation

because l is abroad and I have time

because I live by myself

because Gigi doesn’t bother me at nights

because I meditate daily, I stick to the daily paper, I stick to changing, to using the helping tools,

because finally I’m doing this writing exercise

because I’m back to writing exercises and not only to getting other successful people’s content.

because I don’t have money to spend on junk food.

because I don’t have money to buy cigarettes.

because I overate. I ate for many occasions.

because I’m in Raw food heroes, and I’ve paid them, to be part of this group. I listen to the replys, the livestreams.

because I enjoy all branches of Space gym membership.

because my apartment is tidied up right now.

because Idan is far.

because I see that it’s easy to make a salad

because I found things I can have outside: juice, smoothie, salad, cooked whole gluten free food, herbal and green tea

because I let myself to buy a vegan healthy chocolate

because I can eat healthy chocolate with a banana.

because I can eat everyday nuts and dried fruit

because I imagine my desired body

because I see myself naked in the mirror every day for 5 minutes and it help me to remember where I am 

614/30295

Thursday, December 29, 2022

11:36, 8 minutes update 

613/30295

I ate already 3 fruit meals, nuts and dry fruit - 60% of food

for 100% food I've left: my cooked food + my salad

I plan today gym3+4un3

maybe I'll wait for 9p.m. to workout with a friend and his personal trainer

or I'll do it before and be free at night in Tel Aviv

I think that lately I'm more focus in the nutrition

I need to find the paper of the currently shopping list and the constant list

I think that I should weigh myself everyday, and watch myself naked in the mirror for 5 minutes

and maybe measure my circumference.

Wednesday, December 28, 2022

 19:36, 15 minutes update

I'm in a noisy place

but that's what there is

I asked them to lower the volume.

any  way

today: I ate 3 fruit meals, banana, persimmon, and persimmons.

I ate my cooked food. it's 80%.

I didn't eat a salad.

I'm now outside the house.

I don't have access to my kitchen,

I'll update the weekly fitness.

Tomorrow, there's a long day at work. I'll take fruit, lettuce, nuts and dry fruit, and when I get home, I'll make a salad

one barrier to making a salad is the missing tahini. I should buy a tahini.

Finally people confirmed coming to my (birthday) dinner on Friday. so, we'll do it.

today the gym workout was with a friend and his personal trainer. They invited me to work out with them tomorrow at 9p.m. I think i'll go for it. i just need to complete a run before. so maybe I'll run at 8:50 p.m.

I sprouted the mung beans, but haven't eaten them yet

they are perfect for a salad

and I have some avocado .

it's 19:50, 

oh! I used a helping tool today at the gym's showers. looking at myself naked for 5 minutes.

I think this tool helps. and I should do it daily. I don't get reminded often enough about how fat I become. I should do it daily. 

604/30295

Tuesday, December 27, 2022

 603/30295

I'm just waking up

Thinking already of bad use of materials

I must get up

In don’t believe

I wrote 43 minutes and it wasn’t saved

I didn’t save it

Any way

About 16 minutes more for 1 hour health coaching

Had a bad day

You gave me a big opportunity for a big growth today

But although I intended to eat moderately

I couldn’t help it and ate as much as my body could eat.

Lots of cheese and pastas.

The weekly fitness regime distribution is

8% for each items of runs gyms walks and yoga

2% for climbing the stairs and riding the bike.

Tomorrow, on my day off , I’ll do run2 and gym2.

Regarding food score for today, I got 20% for fruit1.

I prayed in the Kotel, to succeed in eating healthy

And to help other people

Maybe I should devote more time for engaging with natural health, getting inspired and trying to inspire others.

Just saw a guy running.

Where will I workout tomorrow? I think there’s a lesson at 9pm I want to attend

Pretty late

And the day after is a long day at work and a day for gym3+run3. ‘Cause Friday morning is work and Friday evening is my (another) birthday meal. Yesterday there were two. 

And on Saturday night I go out. For the new year. And the day after is “9” whole weeks till the end of the year. 9 in quotation marks ‘cause every week is broken to 2.5 days of work, a 1.5 days holiday, a 1.5 workdays and another  1.5 days holiday.

Monday, December 26, 2022

 16:45 10 minutes update

I had 3 fruit meals 

my cooked food

I walked for 52 minutes

I'm gonna eat a salad after this

I read for 30 minutes CoDA book

I meditated for 30 minutes, I washed the sprouted mung beans

I'm going to 2 lessons, and since it's my Hebrew birthday, I'll bring some fruit.

tomorrow, I travel to Jerusalem after work

it's gonna be a long day outside

I might work out at the gym in the morning or work

Wednesday is an off day - maybe then I'll workout

on Friday, I'm gonna host dinner for my birthday.

tomorrow at school, I think there's gonna be a meal

I should be moderate

and on Friday at the dinner as well.

I bought tickets to 2 parties

one this Saturday and one on January 26

my thought was they are reasons for me to invest in quitting smoking and eating healthy to get fit and healthy

I keep assigning percentages to different kinds  of workouts for a 100% weekly regime

and there's also  a daily percentage distribution for food:

20% to each one of fruit1, fruit 2 , fruit 3, my cooked food, my salad

yesterday I got 0%; today, for food, after the salad ( a symbolic salad of less than cucumber and tomato),  I'm gonna have 100% for today. 

601/30295

23:35 10 minutes update

Well

I brought 3 bananas to each lesson

Had to go from the first lesson before they ate

At the second lesson that mentioned food, I had kuskus and veggies. After the lesson 

I had falafel, coke and cig

But

It wrong.

I’m 44 today. It’s not my direction

This food addiction started when I was 27, 17 years! Ago

I MUST CHANGE

I MUST CHANGE

I CAN’T LET THE TASTE BUDS TO DECIDE ABOUT MY LIFE

I SHOULD WRITE MORE HERE

MORE OFTEN

3 TIMES A DAY

TEN MINUTES EACH TIME

OR MORE OFTEN

I SHOULD WRITE ABOUT MY MEALS THOUGHTS 

DESIRES TEMPTATIONS CIRCUMSTANCES

DECISIONS FEELINGS EMOTIONS SENSATIONS NEEDS

I SHOULD DO MY WRITING EXERCISES

WHO DO I WANT TO BE

WHY

WHY DO I WANT TO EAT CLEAN

WHY DO I WANT TO BE HEALTHY

I WANT A FIT BODY

I PREFER FIT BODY TO EATING TOO MUCH

I WANT TO LIVE AND ENJOY LIFE AS A FIT VEGAN

MAYBE I SHOULD HIRE A COACH AND PAY HIM

602/30295

Sunday, December 25, 2022

 16:23 update, 10 minutes

I have a daily page

on top I write things like: fruit1, fruit2, salad, my cooked food, omega 3, run, walk , gym, prepare a paper for tomorrow, etc.

and then I write the other things

it's Sunday, a new week, so, I started a a blog entry for exercising on this week

the 100% plan is 3 runs, 3 gyms, 3 walks and 3 yoga.

eat yoga and walk is 5%

each run and gym is 10%

Today, I already did 25% of this week.

on the other hand, hadn't had fruit/my salad/ my cooked food yet.

maybe I should do that as well somehow:

fruit1, fruit2, fruit3, my salad, my cooked food - each 20%

so today, now, 16:48 it's 0%.

I washed the dishes, rode the bike, 

didn't take a nap

I hid the cigarettes, anyway they are not visible now.

I'm gonna meditate now.

I invited friends for Friday night. because it's my b-day. The Hebrew birthday is starting tomorrow at sunset till Tuesday's sunset.

I plan to go out, 

although it's pouring rain outside

600/30295

Exercising Dec25-31

 100% for this week:

3 power workouts - 8% each

3 1-hour walks - 8% each

3 yoga - 8% each

3 runs - 8% each

climbing the stairs at least once - 2%

riding the bike at least once - 2%

Sun

1 power workout, 26 minutes of run/walk - (runs of 1,2,3,4,5 minutes = 15min), 1 hour walk, riding the bike - 26% completed

Mon

52 minutes walk

Tue

1:08 hours walk, 42%

Wed

gym2, 1 min run2, 58%, climbing the stairs, 60%, 

I've left 24% yoga, 16% gym3+run3

Thu

planned gym3+run3

Fri

Sat

599/30295

Thursday, December 22, 2022

 597/30295

The situation is bad

Today, so far:

Sufganiya, sufgania, coffee plant milk, 4 cheese burekas,

2 pita, salads, pickles, olives, 2 potato burekas, chocolate pastry, coffee cigarette

1-hour power workout, 3rd for this week,

No fruit meal, although along all these meals I carry 6 clementines.

I started to rewrite the daily paper

And I wrote only healthy foods and exercising

No other things at all

And did it help me today?

No

It feels like I’m in the worst health situation

I don’t think I have plans for the weekend

So I can spend maximum time for healing

Like walks runs yoga meditation 

I won’t be able to stay at home all day

So I’ll use the regular bike if it’s not raining

And ride where?

To places where I can take walks, to synagogues, to places where I can run, to meet special friends.

What else? I can read how not to die

Can participate in OA meeting, CoDA meeting, read books, rest, get inspired, have health coaching sessions like this,

Tuesday, December 20, 2022

 11:33 - 20 minutes 

I'll check if I wrote sauerkraut in the shopping list - V

today is the day for Gym2, but I decided to stay here, at home, to balance the time I escape home.

I might take with me towel and clothes but on the other hand, I'll return with food and I might help a friend to arrange his apartment.

it's the first day out of 7 days off

but it's full of plans

I might take with me the laptop 

or a notebook will do for the train to good deeds for my change/ fix

tomorrow I will travel again to the north

maybe I can combine a walk

I ate clementines today

I should eat daily green leaves

make a salad daily

eat my cooked food

listen to my belly/ stomach

take walks, ride the bike, run, run outside, run in the gym, prioritize exercising over going to events and lessons (socializing with intellect)

I need to move right now and to rest at the same time

I'm high from the coffee cigarette

and there is pressure in my belly because of too many clementines.

I might stand, or meditate

I should read

maybe I'll try to work in the sun, my feet are cold.

10 things I can do to improve my lifestyle towards a healthier one:

1. work at home

2. 3 gyms a week

3. 3 runs a week

4. daily fresh salad with green leaves like: lettuce, parsley, cilantro, mint, baby

5. TMI, CoDA, OA, NVC, reflecting about each class I teach, CoDA and OA meetings and reading

6. Raw Food Rising - weekly live streams, filmed courses, recorded live streams, texts.

7. walks

8. riding the bike

9. reading books

10. meditating. 

596/30295

Monday, December 19, 2022

 595/30295

tomorrow is the day for Gym2.

I did Gym1 yesterday. 

I have 7 days without work at my workplace.

on the other hand, I already have to family visits in the north. I must prevent them to be damaging.

in Gita lesson today he said you can feed the bad wolf and you can feed the good wolf.

I should weigh myself daily

I should devote my time for health: runs, walks, not scheduling plans with friends.

I have 11 nis budget a day for the next 25 days in order not to be in overdraft before the next salary enters.

it means buying only fruit and vegetables with my money

and scooter motor fuel.

maybe doing nothing on my birthday.

I should meditate daily

have a daily paper

learn, read, study, read books, read articles, 

listen to my belly

strengthen good habits

get inspired through YouTube

I should spend time with my self, catching up with dedicating time to health

all the events I attend ( usually for the food, the English is an excuse) don't help me do the things I want to strengthen

10 things I should do:

1. eat a  meal 1 every day

2. eat healthy protein ( sprouted lentils, edamame, lentils, chickpea, legumes, tofu)

3. add sauerkraut to the shopping list

4. add alfalfa sprouts to the shopping list

5. weigh myself daily and write the results in one place

6. sleep well

7. quit smoking

8. quit coffee

9. find healthy substitutes with higher taste

10. develop relationship with You

10 more things I can do to improve my health

1. OA meeting. finding constant group

Friday, December 16, 2022

 30 minutes update: 16:30

I'll do it together with journaling in parallel

if I'll have something personal to write.

A friend is at my house. He has bad habits. 

When I'm with him, I behave even worse than usual.

can I write what I ate today?

now I'm having a coffee plant milk

I had half pita with chocolate

before a cigarette, half pita chocolate, coffee v milk. the chocolate is not v.

before 1 pita with hummus, cucumber, tomato, lettuce

before: 4 burekas: 2 potato, 2 pizza, I ate them with the above veggies.

before:

1 hour gym

before, it was before school at home, 2 bread banana chocolate green tea cig.

how many fruit meals have I had today?

I had a banana, but with chocolate and bread, let's say it one. that's it

and the cooked food I had I gave my friend

and I didn't cooked since then

I added for today's tasks: f2, f3, make a salad, salad, cook, cooked food.

I worked out today.

tomorrow I'm helping this friend to move, so it's to lift boxes downstairs and uptsairs maybe.

today at 9p.m there's a raw vegan heroes livestream

I might participate. thank You it's 1 hour only

and if I'm not going to watch it, I'll watch it soon.

I'm going out tonight. it's something rare. we set a meeting at 23:45. and I must sleep before.

I drink my second coffee now

it feels like it's the energy of being with this friend who doesn't care too much about health in my opinion

and who smokes, drinks coffee, and eats junk food freely

but let's say it's an excuse. maybe I should be aware of the source of the urge to have a second coffee (the energy of being with him), but then, it's my choice to fulfill it, to actualize it. 

next week, I have a holiday of 7 days. Monday after work - Monday. It's time to be at home. to work with myself. this friend is moving from a close to far neighborhood. and has a course to concentrate on.

fruit1, fruit2, fruit3, making a salad, salad, cooked food, walk/run/gym.

what can help me live healthily? make healthy choices? avoid overeating? avoid eating junk foods?

1. meditate every day

2. listen to the vegan fit podcast on podcats, youtube, etc

3. RFH - raw food heroes, replays of live streams, weekly livestream, success path etc

4. run. run 3 times a week. run in the gym. run outside, outdoor, run 5 minutes, run 1 minutes. just run.

5. consume inspiration: from Facebook, YouTube, Instagram, Twitter, Reddit.

594/3095

Tuesday, December 13, 2022

 10 minutes update, 10:22

I started with 2 bread, dairy chocolate, banana, coffee ( no milk nor sugar), cigarette.

I'm at work. I have here leftover rice + lentils from yesterday

I have persimmons

I've got clothes for a workout (and a shower) after work 

I plan an  aerobic workout - a walk or a run in the gym!/ outdoor/ in the street

I plan to make a salad and eat it - I'm highlighting that now, and the fruits and the workouts.

I'm adding for today to dedicate time for My December Health Manual

tips for toady:

you have dried fruit: figs, dates, plums, apricot

I have almonds, walnut, brazil nuts, pecan, 

I have grapes, banana

drink water

you have food

go through the mindset section in December Manual, elaborate it.

eat the lettuce

593/30295

Monday, December 12, 2022

 10 minutes update, 16:06

luckily I slept a little afternoon.

At night the cat disturbed my sleep.

she disturbs me every night.

I started today with a pita, banana and chocolate, coffee ( no milk no sugar) and a cigarette

then had an apple

at 13:30 I had the rice+lentils I cooked early in the morning with free hummus and leftover of the salad I made yesterday. but the salad was expired. I ate some and threw the rest.

then I met a friend and had

1 small cheese? burekas

1 small potato

mushroom

half almond pastry

a chocolate pastry

coffee milk sugar.

I have here persimmons.

and a lot of things to do ( I have to be in the library 4 hours)

I can work, I brought my work but since I've already worked today, I intend to dedicate the time for my health/growth. Amen,

I can:

read raw bundle

vegan bundle

complete Raw Food Heroes last meeting

edit my health manual

pray

journal

watch YouTube

592/30295

Sunday, December 11, 2022

 10 minutes 1st update:

spinach burekas, potato burekas, chocolate pastry, coffee almond milk, cig ( the cigarettes are finished and I have a budget of 26 nis per day till the next salary in order to get out of the overdraft.)

clementine

quinoa + lentils + free food: white rice + 2 carrot sides

it's 15:33 and I finish working at 16:30

then I plan to have my 1st workout of the week. in Holon chain.

then I might dedicate the time to self work like: the manual, reading, 

I can take a walk and listen to 

OA meeting, CoDA meeting and RFH recording 

I ate fruit1, I have persimmons, and an apple

I should make my daily salad

I should get back to picturing my healthy meals

I added to the weekly exercising plan 3 runs; run1, run2 ,run3

I hope I'm done with the cigarettes, 'cause I've got no money for that

maybe that will be my excuse for quitting

I should eat leaves

I filled the bottle with water

I should buy tofu, watermelon, 

I finished the pistachio, I'll add it to the list

591/30295

11-17 December 2022 Exercising

Sun

Planned Gym1 - done

Mon

Planned run1 - I did a walk

Tue

Planned Gym2

Wed

Planned run2

Thu

Planned Gym3

I  did a walk and some running

Fri

Gym3 V

Planned run3

Sat

590/30295

Friday, December 9, 2022

 8:00

yesterday, I rode the bike to the gym, and back

after the gym I had 2 apples

I have 24 nis to spend each day till the next salary ( to stay balanced and not over-drafted)

which very little

and it will make me spend less money on junk food.

I will create a new document

which I will edit and print once a month

maybe every 1st of every month

since it's December 9

I'll make a quick version and print it for December.

when I got home after riding back, I made a salad, after a long time I haven't

since it's winter, maybe I should store the veggies outside the fridge

Shabbat is starting at 16:14

and I was told that I can't make a salad after half hour before that (15:44)

I started today with: 

bread chocolate coffee almond milk cig

on this Shabbat I won't smoke

16:14-17:16

I have one apple and grapes

alright, I'll start to write my manual for health

589/30295

Thursday, December 8, 2022

 11:32

I started with some thoughts then bread chocolate, coffee almond milk, cig

3 clementines?

6 clementines

6 clementines

I plan to the cooked food I made yesterday

I'll start to use a marker, I highlighted: to make a salad, to eat my cooked food, gym 3, walk, and run.

I bought yesterday nuts and fried fruit. my friend ate it and I haven't yet.

I have less money till January 10. so, I'll eat less outside. 

but I'm gonna have a birthday so I'll host then expend some money.

588/30295

Wednesday, December 7, 2022

 12:04, 10 minutes update till 12:14

it's my day off

bad things:

I ate 3 burekases (cheese, spinach, potato), chocolate pastry, coffee almond milk, cigarette.

good:

I walked 23 minutes,  I cooked quinoa + red (orange lentils), I bought nuts + dried fruit.

I dedicated time for Raw Food Heros.

I read 30 minutes The power of the subconscious mind

plans:

to walk 37 min more

to eat 3 fruit meals

to listen to my belly

to make a salad

to buy vegetables for the salad like green leaves

to buy pistachio

to learn about health, 

tips

to meditate

to take a noon nap

587/30295

Tuesday, December 6, 2022

 11:31

10 minutes 

what's going on?

I started today with Roladin, 2 potato burekas, 2 chocolate pastries, coffee almond milk cig

finally didn't have time for a gym thus morning

so, I'll go right after school to Bat Yam's chain or go home to rest, then to a Tel Aviv one of the branches.

I think of attending a meeting in a cafe

I plan to have herbal tea or green tea.

I should take a walk, do aerobics,  I can combine it with listening to CoDA and OA online meetings

I tried to see if there're in-person English meetings but didn't see any

I need to make salads

to cook

to eat leaves

to buy nuts and dried fruit.

stopping to update the shopping list

to end it, few things I should do today:

1. to cook ,to divide to boxes, to freeze them except one

2. to make a salad

3. 2 more fruit meals

4. aerobics - bike riding and/or walk

5. gym2 1 hour power

that's it. good luck.

6. maybe OA meeting, 

7. Raw Food Heroes time

8. herbal/ green tea in the meeting

good luck!

586/30295

Exercising November4-10, 2022

 Sun

2 rides of 20 min

1 hour gym

Mon

Tue

1 hour gym

Wed

23 min walk

2 rides 

Thu

planned gym3

gym3, 2 rides

Fri

planned 44 min walkX2 but not as exercising

Sat

Sunday, December 4, 2022

 10 minutes - relevant writing

I registered a new gym today

actually to a chain where there are many branches

in Tel Aviv and not only in Tel Aviv

working out it Tel Aviv excites me

I think I should have done that long time ago

all the years I lived in Ramat Gan

and I listened to the voice/ common opinion that gym should be close.

any way

I'm excited about working out in different branches

and it made me ride the bike there and back 20 minutes to each direction

although I have motor scooter.

A teacher at work brought lots of clementines and told me I can take then home

so I did that

I finished early today. like 3 hours earlier

unfortunately, I didn't go home straight and ate the mango that is waiting for me for a long time

but ate falafel

and bought new package of cigarettes (and orange juice and herbal tea bags) and dairy chocolate

and went home and ate bread with the chocolate 

and coffee with almond milk and cigrette

this time I bought light cigarettes

finally I sort the fridge and threw bad veggies, vegetables that are/ start to be rotten

I hope to return to making salads soon and to cook and write an expiration date or even better to wait until the pot gets cold and divide the food into boxes, freeze all except one.

about the salad, I should be active like a restaurant

I should sort the veggies every day

I should buy fresh produce more often

In the gym, back in Tel Aviv 

I felt maybe I'm on a new way

maybe the population in Tel Aviv is fitter to me

and it will drive me to work out harder

also in the diet

I saw myself in the mirror

and I saw other fit guys

and I thought of how I have neglected myself

so I joined the Raw Food Heroes

and Space gym chain

and that's a new beginning.

21:13 that's it the brain start to land/ stop working, the breath becomes heavier

I should remember this hour. 21:13.

584/30295

Saturday, December 3, 2022

 583/30295

I didn't eat the mango today

nor the apples

on the other hand, I almost didn't eat today

I'm listening to RFH videos

and listen yesterday to the weekly live stream

and everything he says talks to me. the microbiome 

he says, of course, I'll have cravings

he says, when you go through detox, you must feel like crap

you must feel like crap before you start to feel good

he talks a lot about juice fasting for cleaning the fecal residue in the guts, the mucoid plaque

I don't believe I remembered those notions

21:34-21:44

I have mango, if it's still good

I MUST listen to my belly

I should have a bracelet that says: listen to your belly

I should keep listening to RFH videos + the replays

I should take washed apples with a knife 

I should sort the fridge

decide what to do with the cooked food

throw it if I'm not sure

make a salad out of 2 ingredients

by lettuce and eat it

eat leaves

avoid bread

read about health

keep taking walks

run, go for runs 

ride the bike to the gym

return to riding the bike

more home-alone time

water

natural juices

celery

pomegranate juice + orange

how can I listen more to my stomach? meaning if it's working, if it's not loose, how I avoid eating?

how can I make sure I listen to that?

sometimes, like last night, suddenly ( or not) there was an urge

not suddenly 'cause I started thinking about "celebrating (with food)" in Yefet street.

but then suddenly I saw the old and the sea chain in the port and I lately thought about it so I jumped on the opportunity.

it's inside me, the attraction

maybe it's the microbiome

alright, I'll read a little now. 

Wednesday, November 30, 2022

 11:56, 10 minutes update

I started with watermelon, the last piece I had

then before the gym, a small sandwich with cheese and an omelet, potato burekas , spinach burekas, coffee soy milk, cigarette

then had 1-hour gym, last time in this gym

it's 11:58

it's my off day

my next errand is at 15:41 in Tel Aviv

then at 19:30, I learn Torah.

So in between it's time to do something in order to make a change.

in the daily paper I have now 4 columns

1 new from yesterday

and 1 new from today

so, besides of 'good suggestions' and 'what I did' I added

'gifts to You' (with a sign of scissors to cut it and put it in G-d's (Your) envelope

and today I added 'missing a target' in plural.

and now that I added the latter, I numbered each item. 1 is the sandwich, 5 is the cigarette.

if I had 4 slices of pizza, each slice is one.

to be continued.

582/30295

Tuesday, November 29, 2022

 half bread butter chocolate, coffee almond milk, cigarette, watermelon

pizza, potato burekas, mushroom burekas, chocolate pastry, coffee soy milk.

planned:

apples, clementines, watermelon, mango, grpaes

salad

my cooked dish of: brown rice, mung beans and squash.

10:44

I'm going to have relaxed 2 days from now. I don't give lessons, just watch in tests and all the other work around, preparing tests, checking tests, filling forms.

after school I plan to go to the gym. I  brought shorts.

I should journal.

maybe journal and do health coaching in parallel.

I don't write in the blog everything I eat

I'm tired of trying to eat healthy

I have healthy food at home

the cooked food I cooked I guess on Sunday

is cold in the fridge.

there are parsley and cilantro in the fridge but I must sort the stems 'cause some of them are rotten.

the apple I brought to work are not washed.

I had some stress in the morning

and after that, I wanted to compensate myself with pastries.

I joined Raw Food Heroes 2 days ago.

I watched some videos yesterday

the weekly livestream is on Fridays at 9p.m. 

I see that I was joined to the facebook group. I'll add the livestream to my calendar

unfortunately it's a bad time

581/30295

Monday, November 29, 2022

 Monday

watermelon

bread butter chocolate coffee  almond milk cigarette

B12

clementine

2 clementines

9:18 I registered yesterday to Raw Food Heroes of Shane Sterling for a year. 

that's a lot of materiral

there's an app, a Facebook group, zooms, forums, a shopping list, I'll add it now to the helping tools.

sunday, november 27, 2022

 1 hour gym

clementine

potato burekas, pizza burekas, spinach burekas, 2 small chocolate pastries, coffee milk sugar cigarette

clementine

3 clementines

2 apples

579/30295

exercising 27/11 - 3/12

 sun

1 hour gym 

mon

tue

planned Gym 2 - done

wed

gym 3 (1 hour) on the last day of this gym. 

thu

fri

sat

578/30295

Thursday, November 24, 2022

 1st update 

I started with rye bread butter chocolate coffee almond milk cig

I brought to school: quinoa+ orange lentils  I cooked yesterday

with sauerkraut 

I brought tomato + raddish for a 2+ salad of veggies

I brought about 2 clementines

I use getting help by giving You gifts which i write on a special paper of gifts and put in a special envelope called G-d's envelope. got this idea from CoDA where they talked about G-d's box that I might use later.

Someone told me I got fatter. I'm trying to have 1 hour of walk a day. 

11:28 quino pea lentils + free hummus in the school's fridge + 2 chocolate gluten-free cake slices

577/30295

exercising 20-26.11.2022

 Sun 

30 min Gym 1

Mon

Tue

1:15 hours, 5.8km walk

wed

1:30 hours gym1+2

1 hour walk

Thu

planned 1 hour walk - 1:23 min wlk

Fri

1 hour gym 3

Sat

57 min walk

576/30295

Wednesday November 23, 2022

 13:36, 10 min

I started with potato burekas, mushroom burekas, chocolgte pastry, coffee soy, cig.

then 1:30 gym. 

I cooked quinoa and red (orange) lentils.

I have some fruit: clementines, a pomegranate and bananas

I plan to walk today, 1 hour

I plan to make and eat a salad of 2+ veggies.

I plan to eat 3 fruit meals

today is my day off but I have work and studies and other things to do

I'm thawing pea to add to the quinoa and lentils

I soak dry pea to cook tomorrow

let' see how long should I soak it?

575/30295

Friday, November 18, 2022

 1st update: 6 min

I ate today half pita, butter, chocolate, coffee almond milk, from cigarette

latkes 

3 clementines.

tips for today:

gym 3

cook, make a salad, sort the items in the fridge.

be at home, relax at home, 

I don't have power for these updates

so, I should navigate my energy to things I have energy

what is this blog/ health coaching / updates for?

here I write about my life style health wise.

I'm trying to eat healthily

Am I? Do I?

In general, I try to not to eat too much

I pay attention that I eat too much

that I can't control my eating. I eat compulsively. 

health-wise

574/30295

Tuesday, November 15, 2022

 8:48

I worked out at the gym

I ate potato burekas, mushroom burekas, tofu, tomato, cucumber, coffee almond milk, cigarette, chocolate pastry. 

maybe I'll take a walk today

I have fruit for work

I plan to eat my cooked food at home

and to eat vegetables/ make a salad and eat it.

573/30295

Monday, November 14, 2022

 7:42 update, 10 minutes

potato, mushroom burekases, chocolate pastry, cigarette, 

clementine.

I'm dead. I'm at the bottom. I'm in school now. I have apples, bananas, a clementine.

tips:

journal

meditate

take a walk

learn about health, get inspiration, learn about nutrition topics, pray, take a noon nap

lower profile, be humble, ask G-d what he wants you to do, 

talk with G-d.

G-d, is it ok that I'm doing health coaching update?

yes

tips

observe your breath

listen to your belly

let it be loose

drink water

take a bottle of water everywhere

read about the benefits of apples, the benefits of bananas

take all the veggies out of the fridge today

sort the leaves

throw rotten leaves 

make a salad

when you're hungry

you don't need all this food

your body and your soul don't need all this food

your body needs food when it's hungry

you know when you're hungry

when you're not hungry, don't eat

nourish your hungry soul with other things

like: Instagram, YouTube, watching your breath, reflecting, journaling, resting, taking a nap, walking, pondering, contemplating, 

using the helping tools

be courageous to get to a loose belly

follow the state of your belly until it reaches the state of being loose

22:32

I ate an apple in school

and after I finished teaching, I ate free food:

2 dishes of green beans and 2 of cereal ( Ptitim)

at home: half pita, chick pea I cooked, raw tahini, tomato

then half pita with chocolate, coffee almond milk and cig.

then I slept

rode to a spiritual lesson

where I brought 3 bananas and ate 1

I also ate: blueberries, about 3 pies of beans and starches + sauce,  2 cookies with chocolate, vegan, made of almond flour

2 potato samaosa+ sauce 

and now my belly's full

I take antibiotics these days

my belly's is full for many days now

I don't give it a break

G-d, please help me give my belly a break of digestion by less eating. Thank You, amen.

tomorrow morming - gym. 

572/30295

Sunday, November 13, 2022

 15:23

I woke up early

I put tefilin

I rode the bike to the gym and worked out 1 hour

then bought 3 pastries

ate potato+mushroom burekases at home with cucumber + tomato, chocolate pastry, coffee almond milk

and cig

at school

although I brought bananas and apples

I bought and ate roll with avocado, cuscus with vegetables soup

then chocolate pastry, coffee soy milk.

15:25.

what will help me?

now I have almost 1 hour at work, free hour till the last lesson.

I'm using the tools.

at home, I need to wash the dishes and make a basic organizing

I cooked chickpea yesterday. I can prepare tahini, with lemon, and add parsley, cilantro, cumin.

I should add paprika to my shopping list. 

I have salad from Friday. seasoned with lemon only. maybe it's good maybe it's bad. it has been more than 24 hours since I made it. so maybe I'll just throw it and make another salad.

I need to organize the fridge. there is a lettuce that changed its shape.

I should check the persimmons, and see if there's soft edible persimmons.

571/30295

Exercising 13-19.11

 Sun

1-hour power workout at the gym (gym 1)

walk, 1 hour, 3.79km

Mon

Tue

Gym 2

Wed

Thu

Fri

I'm 99.9% sure, I did Gym 3

Sat

570/30295

Friday, November 11, 2022

food:

potato burekases, chocolate pastry, coffee soy milk, cig

 1-hour gym

after school, free food at school: 2 rolls toasted, cheese, ketchup, tomato, red bell pepper ( after a hard lesson with hard students)

I got to town and bought 4 chocolate pastries I ate at home.

with coffee almond milk. cig. nap. 

since then just water. 

I'm gonna a dinner, I'm bringing juice and a salad i'll make soon. 

I ddn't update yesterday's falls. I'll do it now. 

I didn't eat fruit lately. I take fruit every where but eat other things.

I have apples, clementines, pomegrantes, and that is it. 

I must cook. tomorrow is Saturday, and I must cook for the week and freeze boxes. maybe I'll cook 2 dishes. maybe I'll soak big beans like chick pea and pea and cook tomorrow. 

yes, I'll cook tow pots.

exercising. in order to have 3 gym workouts this week, I must go tomorrow night to the gym. 

and then Sunday is coming. I have 2.5 days of work and then a holiday of 1.5 days. then 1.5 days of work and then 1.5 days of holiday, for the next 5 weeks. 

569/30295

Thursday, November 10, 22

 potato bourekas, ,mushroom bourekas, chocolate pastry, coffee almond milk, cig

after the lessons

my cooked food: quinoa, lentils, tofu, spicy Indian sauce

there was free food, I ate 2 pasta, 2 cooked carrots side

at home coffee almond milk, cig, noon nap

I came to a workplace center, chocolate cake, coffee almond, cig, 18:34

after reading inspiring material

2 pizza slices

that weren't tasty

so 2 more other pizza slices, with coke and a cig. (4th of the day)

then bus home. 

1st writing: 10 minutes 8:34-8:45

what will help me?

read about healthy lifestyle, 

In the next lesson we can start the project and do it on healthy lifestyle. 

I finish today at 14:25

I will take a nap

and later go to the gym

I can read about the evil inclination

or how to over come the evil inclination

about deffering gratification

I can water fast now, till the end of the day, or until I need energy

brought 3 apples which are great for bowl movements

and my cooked food with added protein ( tofu).

get ispired

start a routine of using all the helping tools

meditate

read one page of TMI on my phone before the meditation session

now I'm relaxed

I have a plan till 14:25

and kind of a plan for today after school: a nap, gym, learning, and using my helping tools.

but, what happened this morning?

I started with a routine:

read some morning prayers + the traveler prayer, a prayer for quitting smoking ( I'm supposed to read before smoking) and the prayer I'm supposed to read before using the toilet.

then I took the morning pill

and then what

I had a window, to get ready and arrive to work

by my motor scooter

and I know there's the coffee cigarette habit

it started talking to me

and I did talk about it 

during the way to school

but

did it

bakery, pastries, coffee cigarette 

just before entering school

and the coordinator and other colleagues smelled me.

my coordinator stuck to me to smell it from a short distance ( my interpretation).

maybe she accepted that

maybe she enjoyed sensing my weakness

any way

it happened

but whatever I tried didn't work

did I ask from You to take this attraction from me? 

maybe not today

I can try next time

but I want to think of other things I can do in advance

G-d, please direct me. what should I do to avoid smoking today?

what should I do to avoid eating white flour, animals' products, coffee and unhealthy foods?

a fall analysis

what: chocolate cake, coffee almond milk, cig

why? I came to sit with a friend in a workplace center

he sent me a pic of a cake

he asked me if I wanna smoke

every time we sat for such an occasion, we drank coffee and smoked.

I brought unwashed 3 apples and a knife

I wasn't hungry.

the cake wasn't vegan

the coffee and the cake cost: 33 nis 

one better step: eat the vegan cake, which is also cheaper

ideal behavior: water fast, apples

what will help me in the future to avoid such falls?

1. meditations

2. runs

3. walks

4. learning about health

5. getting inspiration

6, praying

7. learning about nutrition topics

8. sticking to the daily paper where I write each step I do, especially when it's a free time and there are chances to fall

9. YouTube

10. Instagram. 

568/30295V

Wednesday, November 9, 2022

what I ate:

2.5 cakes, tea, 

chocolate croissant, coffee almond milk, cigarette.

my cooked food quinoa + lentils, spicy sauce, coffee almond milk cig

protein

3 plums, 15:47 

11:24, 25 minutes

it's my day off

I'm home, thank You

I rode to Tel Aviv for a prayer this morning and errands

and I ate junk food 

Tel Aviv is a celebration

as I wrote in my journal

I sat in a cafe, with croissant and watched the hot men (who don't eat croissants, not the amount I do any way) passing

I mean, my thinking is flawed

I want to be part of the hot men

not a fat old man who ruins his health, destructs his body, smoke, drink a bitter coffee, eats a fattening

croissant

I saw some shirtless guys running in the promenade 

perfect fall weather

I want to be like them

not the fat guy who's dressed and passing near by.

what will help me?

quiet time like I have now with my self

the window to the main road is closed.

to rest enough

I'm tired now. it's just 11:30

yesterday I participated in an OA zoom meeting. did it help me?

I participated on Monday in a Gita/ bhagavad gita/ bhakti yoga lesson. did it help me?

what can help me?

everywhere they talk about You, G-d

(heart burn)

on the Monday meeting, the guide told me, in order to establish relationships with you, i should do japa. but I have a resistance to that. so he told me I can read psalms ( I'm connected to that) that praise You. (psalms in English, yes?)

I can try to stop calling You just G-d, and add adjective like almighty

it's amazing that the guide who believes in Krishna suggested me to read psalms.

(what might help me?)

ok. in the book I started reading yesterday, the question what will help me is not the direction. 

on the other hand I should ask:

how can I help humanity/ the environment? 

what do You, almighty G-d want me to do?

How can I serve You today?

How can I serve You now?

according to the book: my existence (the place "I" take) should have a life which is the meaning/ purpose/ service that I give.

I have a lot of potential purpose, meaning, service 

I want to advocate for:

environmentalism, fitness, healthy lifestyle, healthy relationships, NVC, the work, healing, veganism, green sustainable energy, permaculture, animals rights, natural health, natural nutrition, whole plant based diet,  

that's a lot

so why do I fall?

if I have an enormous message, so many more than life messages to spread, 

why don't I walk the talk?

is it because I serve "I'? the bad inclination? the ego? 

what's wrong with me?

maybe I know the answers

I know the tools

I just need to regulate my energy and time differently?

 567/30295

Tuesday, November 8, 2022

with Your help

 Let's see if I can remember what I ate yesterday:

Potato mushroom chocolate pastries coffee soy milk cig

36 min gym

2 plums

My friend sauce brown rice legumes (mung or lentils) pea

Coffee almond milk cig, Apple pastry, potato and mushroom burekases

Fruit salad banana red grapefruit persimmon apple

Pita hummus tomato cucumber

Rye bread

Coke cig

1st update, 9:58, 10 minutes

I start to work today at 12:00 (till 14:45, I go out early 'cause I have a meeting with a skin doctor)

any way

I completed the 1 hour gym of yesterday

it actually started on Sunday when I went to the gym and didn't have power to enter

then yesterday didn't have power to finish more than 24 minutes

and today I completed the 1 hour workout.

before the gym I let the evil inclination to eat

potato bourekas, mushroom bourekas, chocolate pastry, coffee soy milk and cigarette

when I got home I ate, not out of hunger, 2 plums, to encourage bowel movement but it didn't work

there's stress in my belly

I'm afraid the plums' simple sugar ferment over the fatty bourekases.

anyway

I think I should update bowel movements in my log 

it's Tuesday already and I've completed 1 power workout only.

I want to complete 2 more this week

+ walks, bike rides

but also runs

maybe yoga. 

maybe if I'll continue reading the yoga book, it will encourage me to get back to it. 

I should journal and write about my personal life.

in school, I have a box, in the fridge, of my cooked food I cooked on Thursday. 

it has pea, maybe brown rice and mung beans

I'll smell it

and if it's still ok

I'll eat it

I have sauce from a friend who gave it yesterday, I can add it.

and today I take the train north to meet a friend 

we will be in her house

the origin plan was to eat in a restaurant for her birthday

but she said we can stay in her house

I'm glad about it

I should've not offer restaurant. it's bad.

yesterday in the Gita lesson, we talked more about relathionship with You. 

and in the end, the guide told me, I should paise You in order to establish our relationship.

this is odd, to write about it. 

566/302915

Monday, November 11, 2022

exercising: 24 minutes power workout at the gym,

food: 

1. pizza burekas, potato burekas, chocolate pastry, coffee almond milk, cigarette

2. 2 cream cakes at school

3. 2 more cream cake that someone brought to school out of tiredness ( I woke up very early) and then a coffee with soy milk (11:15) 

4. 2 plums, hala bread with avocado and olives, orange juice, from cigarette.

1st update

I was exhausted yesterday 

since I finished working at 17:15 which is considered late

then did an errand of 3 places instead of 1

then rode the gym but got back home for fun  that was cut

then rode the gym, ate 3 bananas, then ate burekases pastry coffee cig and went home

I went to sleep very early

woke up early for the gym and had power just for 24 minutes

then had pastries coffee cig

my situation is really bad.

tips for today:

I have cooked food in the fridge in the workplace

I have plums

I have water

listen to your stomach

drink water

take it easy

save your energy

use NVC

do it in English

say what you see, how you feel, what your need is, what you are asking.

use ear plugs

breathe

stay at school till you finish

eat your food only

at home make a salad for the meeting I'm hosting today, a Gita lesson

there's a Zoom lesson at 9p.m. I can listen and take a walk if it's suitable after the Gita meeting.

tomorrow is another day. after school I see a skin doctor. at night there's a lesson in English.

I can take a thin blanket and sleep outsie

but they say it's gonna be raining

so, I should think about how to rest

maybe at Ariel's apartment

I can write him today.

2nd update 17:34 - 10 minutes

my belly is not empty

I should move, be in motion, ride the bike, walk

complete the gym from this morning, meaning 36 more minutes.

I had an idea

if I cook food and freeze it, I don't need to cook everyday

if I cut 1 or two vegetables, I don't need to make a salad every day.

on Friday I'm gonna make a salad for dinner with my friends at a house of one of them.

Tomorrow is Tuesday. I start working at 10:15. it's a classic day for morning workout. 

I don't remember what vegetables I have

I should make an inventory list.

I remember I have cucumbers. if they're still good, I'll serve them today in the meeting.

maybe this (health coaching) doesn't work

maybe journaling is better

maybe journaling first and then health coaching is better.

565/30295