20 MINUTES self health coaching Monday February 28th 2022

 it's the last day of the month

yesterday and today I didn't go out after school to lessons

I stayed home

today, it's already 19:30, I plan to go out for a walk and a run 

and to practice yoga at home

that's already too much for this hour

but I also rested and finally fell asleep afternoon.

I got an organic delivery. lots of greens

what will I do with a whole package of deal?

any way

tomorrow's going to be a long day at work. work from 7:40 to 18:45.

Wednesday as well 7:40 till 19:00. same length

Thursday 9:10 to 17:00 

no special other plans.

I should eat more fruit and vegetables

today, at school, I ate 2 bananas and then another one.

although I had more bananas I failed to consume more bananas and turn into a pita from the cafeteria 

with humus and sauerkraut etc

and 

I was still hungry so I bought a big potato pastry.

I had headache after school and I turned to coffee and cig which doesn't make sense.

then to an orange

I think

when I think of specific foods ( which I want to consume less) I should interpret it to

I need food, let's eat healthy food

for example:

a though: I feel like eating burger and fries. I should think then: mm that thought means I need food.

what can I eat out of the healthy menu?

and then eat it.

so today for example, I had only bananas

and I prefer the salty foods I guess

maybe taking fruit with me is not enough

maybe I should take veggies.

I don't feel well at the moment

but I think I should workout any way

step by step

not 3 workouts in a row.

and I'll learn about health as well

there's another idea

I'll share it

a role of a man in bed, demands being energized, healthy

so, if I want to be able to play this role, that's another motivation to take care of my health and not ruin it.

I have this motivation

the thyroid motivation

the issue in the end of my GI tract 

and another issue 

all are reasons to change my way into healthy one.

so many reasons to eat healthy.

I must repeat them, and I have time now and here

so, the environmental aspect, staying 100% vegan saves animals who suffer in the industry, it saves the planet.

if I want to show an example of choosing healthy diet, looking great, not feeling and considering myself deprived, looking younger, feeling energized, recovering from illnesses than I should walk the talk.

I'll take it easy this evening

tomorrow 7:40 to 18:45 will pass step by step, 

then I will workout I guess, I'll go to the yoga lesson

Wednesday I can go to the gym for a power workout after 19:00

Thursday after 17:00 to run and to the theatre or something.

20 minutes self health coaching Sunday February 27th 2022

 10:45-11:06

I started the day with pastries coffee and cig

I didn't record the time of the beginning of my eating

I didn't write the time of finishing eating yesterday

I should aim not to water fast 16 hours as a beginning but 12 hours. at before that to write the times.

just a moment.

I wrote in my diary/ calendar that in 2 months since last Sunday, if I still have a medical issue that was found and diagnosed, and I have 2 months to enable my body to cure it, I'll check it and take the conventional treatment. 

2 months is a long time to let my body heal itself.

I think I'll picture myself every week to the dating app and update the weight. 

any way I'm not so popular with my current body condition and pictures.

A new week started.

so, I'll repeat my plan:

I have everyday a paper in which I write everything I eat in 2 columns, 

I write the accurate time of the first and last bite in each day and calculate the water fast at nights aiming to 12-16 hours.

I can try to write also the times of every meal's beginning and ending.

2. workouts

I aim to 2 runs of 25 minutes, 1 run of 30 minutes or 25

3 power workouts 

( I should workout today a lot and use this off day)

3 yoga

3 60 minutes walk

3. my menu is 3 fruit meals, 1 salad

(I want to buy tofu)

cooked food

(I have cooked potatoes and sweet potatoes in the refrigerator from Friday, how can I eat it?

I can bake them for a while with spices)

I learn about health, do health coaching

I should go to sleep when I'm tired

I meditate

I can also eat:

water, smoothie, herbal tea, fresh juice

sandwich, chopped vegetables, dried fruit, nuts and seeds, sprouts

I eat seaweed, selenium, leaves, omega 3

(today an organic delivery is coming)

I change the tofu water

I want to start sprouting today,

I want to run today 25 minutes

I want to eat my cooked food today

I want to make salad today

I want to eat 3 fruit meals today

I want to take a 60 minutes walk today

I want to learn about health for 60 minutes.

 

20 minutes self health coaching Saturday February 26th 2022

 it's a rainy day

yesterday I started a 60 minutes walk and it started to rain

I gathered mallow and ate them all with 4 bananas

green leaves will help my healing for sure

I learned about health yesterday, freestyle, not via my books

haven't run yet this week

I washed the dishes and counted it as yesterday's washing dishes

I plan to gather mallow today as well

I hope to go to the go to the gym today at 18:30 for power workout 2.

I meditated today for 30 minutes. I didn't concentrated too much. I should read at least one page from the book before each meditation.

I plan to practice yoga at home soon. the third yoga for today.

I cooked yesterday potatoes and sweet potatoes. I plan to eat them today. just boiled them in water and the cubes are still in the water. in the refrigerator of course.

haven't sprout legumes in this apartment in which I live for 2 months a day today.

I have a rain coat with which I can run and take walk outside but this time I'll take sport shoes not the tall shoes which are heavy or make me walk heavily.

another week is starting tomorrow

and I have work at home

today

I don't like it

I'll have salad today, I'll make a salad today

I want to buy tofu

I read that selenium is important to thyroid function so I'll buy Brazil nuts

I'll eat omega 3 today and seaweed

I have bananas, red oranges, clementines, and apples.

the windows are open for fresh air

I'll learn about health via the books today for 1 hour at least

I'll try to run 25 minutes outside

so I actually plan 4 workouts today: yoga, power, run and walk.

I walked 30 minutes yesterday so I can start with 30 minutes walk and not 60.

too many plans

and I said nutrition is more important

yesterday a friend came and said he was in a huge meal

they ordered food and his mom cooked a lot and there were desserts

so

after his meeting I wanted to eat something too

and finally I ate 2 regular non vegan pizza slices and drank espresso coffee with soy milk and cig

on my way home I had to walk 24 minutes or less, 

but I didn't count it as part of the walking workouts although it's approved/ kosher/ acknowledged/ legal

this day could be nice unless I had work and problems with romantic relationship

I have pain sometimes in my front  right foot in its right side

I can read about parsley, bok choy, watercress, cilantro, more about the benefits of green leaves.

bye for now 

20 minutes self health coaching Friday February 25th 2022

 I ate 2 clementines today

(not only)

I'm doing now self coaching

hopefully I'll do yoga at home

I'll learn about health

I added washing the dishes daily

I want to picture 3 meals I eat and post them

I have clementines, red oranges, apples, bananas

dried figs, dates, 

potatoes, sweet potatoes, 

I need to cook

I bought bread

On Sunday delivery is supposed to arrive 18-22

with leaves fruit and vegetables

what can I cook today?

buckwheat, quinoa, brown rice with lentils

I can soak chick pea

I can sprout mung beans if I have, I'm not sure I have, if not I want to buy.

I cleaned a little the sink.

I should gather mallow next time I'm out.

the gym is closed at 15:30. I might go there at 14:00 and finish at 15:00.

or not. because now the food is more important and I can run/ walk/ practice yoga as well today,

I can go tomorrow to the gym.

more about the food

I need to eat more fruit and vegetables to feel satiated.

I need the water and the fibers in them to feel satiated.

I might journal today

I might add more insights to today's coaching here.

I have work to finish that I don't want to do. it's the truth. 

lots of work

I'm not sure what vegetables I have for a salad

I want to buy tofu because I don't have tofu.

I want to eat seaweed today.

I think I can lengthen the meditation session from 20 minutes to more.

I think I internalize the decision to put the food prior to workouts.

the most important thing is my diet:

fruit meal 1,2,3

salad

my cooked food

(sandwich)

leaves, seaweed

water, herbal tea, smoothie, fresh juice

dried fruit, sprouts, chopped vegetables, nuts and seeds, 

Omega 3 (flax, walnut)

I'll take scissors with me and a plastic bag and cut mallow leaves.

my belly is full now

but hunger can pop up any time

and I should be ready with healthy food to eat.

maybe with writing 

I'm not sure if the opened tomato sauce can is still good.

later.

20 minutes self health coaching Thursday February 24th 2022

 so, 

yesterday I did yoga. I was tired though.

recently I decreased the medication for hypothyroidism. 

I must eat enough seaweeds and change my ways.

I plan power workouts today, tomorrow, and Saturday.

I thought yesterday that I should put in a higher priority the food. more than the workouts.

I had a crazy week. on Sunday there was supposed to be a guest, on Monday I was in the north visiting my family, on Tuesday I had a restaurant and a theatre show. Only yesterday, after Givatayim, I had time to go to the gym for the yoga class and it cost me in falafel, 2 cookies and an industrial coffee and a cig.

today is the end of the week

but I take home lots of tests to check

I'll do my best

it's the season of the leaves

I should order online leaves

yesterday, although I didn't have scissors I finally cut mallow leaves.

the cooked food I have in my refrigerator is from last Thursday. I'll through it.

and cook a new one. smaller quantity.

the salads I lately made were wonderful. why don't I make them more? I should.

I should grow vegetables in my flower pots that are empty and get free water from the rain and the dew.

damn, 11 workouts of this week are in front of me and it's going to be rainy outside.

I'll do what I can.

let's talk about the food

I have apples

bananas

I should buy strawberries and clementines

but anyway I need to make myself turn more often to my food and avoid outside food

maybe learning about health will help

fewer appointments with friends although there're almost none

I mean, I met one friend on Tuesday and there're no appointments

but

I had this strange guest on Sunday and met my family on Monday

these are 3 days

I should learn about the leaves

I looked at the website of deliveries of organic produce and saw many kinds of green leaves

I should read about each of them and how they're beneficial to the human body's health.

soul/ mental

I want to fly abroad

I have a backache

learning about health can also be reading blogs of runners

this 1 hour of health learning is important 

and I want to daily read other books as well.

journaling might help

writing about personal things

but here're healthwise writing.

I took to work 3 apples and I bought a fine Swiss knife yesterday that will encourage me to make salads and chop veggies.

time has passed.

c u tomorrow.

20:32 more 10 minutes

I did power workout but I was tired again

I think I don't eat enough good things

I started to sleep at noon but had to wake up so I didn't rest enough

I need more food with water, raw fruit and veggies

I think of taking 3 pictures everyday and post them on Instagram.

I think of putting/ arranging food in a nice way/ neatly on a plate and picture it.

I ordered organic fruit and vegetables. it will arrive on Sunday 18-22.

I think again (although I just did  power workout today and not that and more workouts) that workouts 

should be in a lower priority.

I pay for the gym

but today, if I knew that after I'm going to the gym tired I'll eat outside afterwards before reaching home, I should have postpone the workout and stay home

worse case I'll cancel the membership in the gym.

it's 21:37

I'm not going to sleep until I'll be tired

and I'm not going to wake up at 5 in the morning next week.

I might write notes and put them in my pockets:

there is food at home

3 post of food every day.

my healthy food is in my first priority.

why am I addicted to outside food?

maybe because I never felt at home?

maybe because outside there is company ( shopkeepers/ sellers/ salesmen)?

maybe because I'm afraid eating alone is going to be lonely/ depressive?

I forgot that I thought of solutions for that: watching live/ YouTube/ TV/ news  together with food

I think that as 12 workouts should not be my first priority, intermittent fasting doesn't help as well to eat healthier

although I think my body needs cleansing

10 minutes are over.

20 minutes self health coaching Tuesday February 22nd 2022

 it's Tuesday. today again a long day of plans.

it means I'll start my 12 workouts on Wednesday.

let's see, yoga, walks, 

(there's noise here, the room I'm at, I hate it, it disturbs me so much, I listen to music and it helps but still and I don't want to move to another place) (ok, I'll practice containing the sensations/emotions that are unpleasant)

I'll go to the gym on Wed, Thu and Fri

I brought cooked food to school. with tomato sauce

I brought to school nori seaweed

I brought walnuts and dates

and I have 5 apples

since I have a medical issue, a new issue, and I want to let my body cure it, I try to do 16:8 intermittent fasting. it's hard. I'm used to fast for 8 hours.

and I include herbal tea and cigarettes in the fasting window in the meantime.

yesterday, I learned about health, it was good. reading is good.

haven't gathered mallow yet

I can repeat what my task are for this week:

5 more fruit meal 1

4 more fruit meal 2

4 more fruit meal 3

2 more cooked food

3 more 25 minutes run

3 yoga

3 60 min power workouts

3 60 min walks

5 more meditations of 20 minutes

3 more seaweed

3 more leaves

4 more health coaching

2:00 hours more of learning about health

3 more accurate times of the first bite

3 more accurate times of the last bite

3 more Omega 3

1 sprouting

4 more tofu water

16 more posts.

21 minutes self-health coaching Monday, February, 21st 2022

 I think I fasted around 8:27 hours.

It's not enough

I need to enable my body to heal itself

I should aim to 16-23 hours water fast a day if I want those 3 warts to disappear.

I'll do it.

I'll become more serious about it.

Sunday is over. Today after school I keep roaming outside home but I'll have time for myself thanks God.

So

I want to gather mallow

This week I haven't started working out yet.

Today is kind of busy

Maybe during school I can take a 1 hour walk.

I have apples, and that’s it. I took 7 apples with me. It's good.

I'll learn about health.

Tomorrow it’s Tuesday. I'll go to a yoga lesson and maybe have power work out.

Let's see

My missions for this week:

3 yoga lessons

3 60 minutes walks

3 60 minutes power workouts

3 25 minutes runs

3 salads

6 fruit meal 2

4 fruit meal 3

2 cooked food

3 seaweed

3 leaves

7 health coaching

7 meditations

3:00 hours learning about health

3 times accurate hour of first bite

3 times accurate hour of last bite

3 times Omega 3 

1 sprouting

6 coffees

20 cigarettes

I added posting the message

I see now that I need to update coffees and cigarettes daily

How many posts do j want to post? 21

Since a day ended it will be 18

I should write in one place all the food I eat a week or

Update daily coffees and cigs.

When’s my break today?

I don't have time today during school to take a walk

Alright I repeated my tasks for this week

And it's good that I thought of taking a walk in the close park instead of walking to a restaurant and a cafe.

20 minutes, self health coaching Sunday February 20th 2022

  a new week

a day off

but I have a guest

friday saturday were planned to be spent in the north but now are canceled 

tomorrow after school I'll take the train up north and return that day

I was offered to do shifts in the next weekend in Ramat Gan but I was transparent and said

I don't need it now, and the way back on Friday is inconvenient so I said I'll do it only if there's no one else. he understood and said ok, if he won't find someone else he'll contact me

and if I'll go there

it will be time for learning health. and a trip, you know?

it's a day off but a guest is coming

so, how can I work out?

he'll come and I'll see when he's going to sleep and then I can run, go to the gym, etc. I can take a walk with him.

the cooked food is waiting to be eaten

I should adopt this saying: there's food at home. and turn to it.

today I drank a coffee without soy milk because I ran out of it.

i have apples

I want to gather mallow

I have potatoes and sweet potatoes, avocado if it's still good, I want to sprout

I have tofu which I said I should always have

I set the amount of cooked food, fruit 2, fruit 3, salads to reach this week. I'm happy about it.

i should take scissors with me to gather mallow, and plastic bag

what can I sprout? red (orange) lentils

but very small amount

this week I run 25 minutes

I'm glad about it. maybe I'll run when he'll be asleep but first I'll sit on some documents.

I have apples

I bought Nori seaweeds and pistachio yesterday

I have dried figs

I don't have milk, I have new B12

learning health is not only books, it can be YouTube, Podcast, Lives, etc.

I might order organic produce

I have tomato sauce

I have books that are not related to health, it's not part of the program.

20 minutes, self-health-coaching Saturday, February 19th, 2022

 ok

so there are changes

I added omega 3

I added (home made)sandwich

I'm adding number of cigarettes, falafels, sweet and salty pastries, coffee - these are asked to decrease in number, but I'll set an amount

another change is starting low in number with: fruit meal 3, salads, cooked food, learning health (that can be also watching YouTube)

yes. that's good.

for this week I've left only 20 minutes run 3 that I'll hopefully do here on a treadmill) 

next week's runs will be 25 minutes. I guess I'll try to increase them till I'll get to 60 minutes.

I'll increase them in 5 minutes each week.

lovely. maybe there's a progress after all. I mean, I still smoke but the challenge for next week will be 20 cigarettes, 6 coffees, pastries? falafels? 

I have potatoes at home and sweet potatoes to use, to cook, and onions

the tomato sauce is opened

there's tofu and I need to change the water

I guess I should add also rinsing sprouts and changing tofu water

let me make a paper for next week now:

the problem now is since I write falafel, pastries, I think about them maybe more

since there's a green light for them an they are allowed, and there is a reason that I attract them, I think about them more

there's too much focus on them

and not enough about the options of my cooked food

it says only cooked food not all the names of the dishes I can prepare

I should have a list of dishes to repeat

maybe I can even eat  a healthy pasta.

I'm confused

you know what? I'll try. and see if writing the words of the exciting foods falafel and pastries, distract me

I think again it will. cause I'll want it more. 

what about the coffees and cigarettes? 

they attract me less. 

good. 

so without falafel and pastries.

what about the number of food outside and the meal at home? I didn't do it in the past week

should I do it? 

I think I'll leave it

because I want to put emphasize on the 3 cooked food I want to eat this week.

health coaching Friday February 18th 2022

 I think, like I have 3 runs a week

I should have 3 salads a week instead of every day

because 3 runs a week is in my mind all the time

but daily salad's not

so I should start with 3 salads/ 3 learning about health, 3 eating my cooked food, 3 fruit meal 3

3 writing the accurate time of the first bite and the last bite and thus increase gradually from week to week the threshold. so, according to the results on Saturday night, I'll set the wanted threshold for next week,

I was also thinking about limiting coffee to 7 a week, cigarettes, as a start, to 21 a week and then gradually decrease these as well.

but I'm worried to focus on negative habits

on the other hand, maybe in this way I acknowledge them and this is part of the solution.

so it's two ideas. I can start with one. or both.

I think I'll go for both.

more:

lives are excellent for lonely meals (regarding the thought that I like to eat out because of the company)

so, I also can use Q&As of Simnet and Loren.

I will add also Omega 3 (two options: walnuts and grounded flax seeds)

I have a headache now because of the coffee I guess

I think that tofu should be a staple

meaning I need to change its water daily

and it's a perfect ingredient for salads ( and sandwiches) 

I uploaded a photo to my Facebook page with the salad pic and the list of ingredients.

it's good. I should do that more.

30 minutes -self health coaching - Thursday, February 17th, 2022

 20:24

I'm after a cig

tired

how can I change

a new thought

adding to the menu - home made sandwich.

maybe it'll help

million things to do

tomorrow there's a trip

and I plan run +yoga

Saturday: a shift (where I think to learn about health), run+yoga, then a theatre at night

Sunday: I have some chores and I'm seeing a doctor

then Monday- another 4 workdays

Friday - I'm going to North till Saturday

endless chores

this evening I'm home

I thought today maybe before every fall I'll write an inspirational post

it was after the noon fall

but this evening I just fell again.

I don't get to learning about health

I have Friday -Saturday to do my best

I'm weak like my weakest point. 

I'm weak at eating my cooked food, at eating leaves, seaweed, fruit meal 2+3, making and eating a salad.

I'm fine with workouts

I meditate and do health coaching daily

I need to lower the gear

I think I stop attending OA

Tanya will be sometimes

I'll stop the Podcast Hishtalmut now that I found it's not accumulated to the salary.

next week runs will be 25 minutes

but I still have 2 more runs and two more yoga for this week

I should consider closing my file as a self-employer

I can't be a health coach

I think of sticking to my other job

so, I might close the file after this month.

maybe I won't do more shift

after all this year I get the money I got from extra work in my basic work.

and the idea of an apartment I want to buy will wait to its time.

any way

I think the fall is talking, the lower energy

On this coaching I should write about how I can improve my health choices:

so, I'm adding a sandwich

and there's a plan 

fuck it's unbelievable that I'm hurting myself again and again and again in the same way over and over 

3 times a day if not 4 times

meditations first thing on the morning is an idea that I should consider changing. 

I should practice meditation when I'm awake and not waking up.

maybe a 1 hour coaching every day answering this question. how can I improve my choices.

not scheduling plans

stop doing shifts.

offering the private lesson in Givatayim to take place on Zoom.

stopping running away home

brining outside into home: TV, radio, lives, 

disconnecting or actually less talking to friends?

or less scheduling with friends

I actually don't do it.

Tomorrow I'm meeting friends, on Saturday I'm meeting a friend.

 how I can improve my health choices:

buy tofu on a regular basis

cook the potatoes and the sweet potatoes

but tomatoes

listen to my needs

don't go online too much on the dating apps.

I enjoy my freedom and I enjoy my time with myself.

I gained a lot of fat

 how I can improve my health choices:

I can soak the chick peas and cook them

I should go to bad early

maybe more talking to G-d

reading books

more time with myself.

my work is enough

if I'll ever be a health coach I can get dana

yes, I should do that.

I'm addicted to food

and it shortens my life span

and I gain weight

waste money, time, 

 how I can improve my health choices:

how can I lose fat

how can I eat less

how can I eat less outside

how can I be vegan

how can I quit smoking

how can I eat less falafel, pastries, coffee?

time is over. and I'm left with these questions.

14 minutes self health coaching

 so, this day started badly

I came to school after smoking, coffee, bread with chocolate

last night I couldn't sleep so I got up to eat the rest half of the pizza

today I'm more oriented to complete the 5 ingredients of my diet: 3 fruit meals, 1 cooked meal, 1 salad

I plan to do power-workout 2.

Thursday: Power-workout 3

Friday and Saturday: run2+yoga2, run3+yoga3

yesterday, I had in mind the reminder of writing what is the ideal behavior of the near future

so, let's start now:

today, at school I eat only the bananas I brought. and the 2 cucumbers.

I will eat these first. 

If I'm hungry, I can buy outside fruit like oranges and clementines, pistachio, 

I go after school to Givatayim for giving a lesson and from there I'm heading straight home. I'll arrive around 5 and I have 1 hour for cooking and making a salad. I can cook: rice, lentils and sweet potato, even onion.

I can make salad of: lettuce, wakama, cucumber, fennel, red pepper, 

I'll refresh the shopping list 

I'll gather mallow

after the Zoom lesson at 6-7, I'll go to the gym for workout 2.

if I'm still hungry, I can eat more fruit, dates with sunflower seeds, I can drink water, herbal tea, homemade lemonade

tomorrow - Thursday. I teach at 8:30-13:15.

I come straight to school. with fruit. I come fasting to school.

I eat fruit during school. I write the time of the beginning of my eating and today I'm writing the time when I finish eating and I calculate the time. 

tomorrow, after school, I can run 20 minutes, run 2 and after the Zoom lesson at 4-5 I'm going to the gym to workout 3.

I'm eating my cooked food, I make a salad, I include seaweed and leaves and complete 3 fruit meals, my cooked food and a salad.

I always can add:

water, fresh juice, smoothie, herbal tea

nuts and seeds, leaves, seaweed, chopped vegetables, dried fruit and sprouts

I sprout today some legumes.

Friday:

I wake up in the morning and coming fasting to the trip.

more, later: 

I'm finally home

I'll ask to have this lesson next time on Zoom

any way, I have more work on Zoom, then I'm going to the gym for power-workout2.

after that

I still need to cook, to eat cooked food, make a salad and eat it, and 2 fruit meals

I was in Givatayim and ate outside, spent money and precious time

what's wrong 

how can I change my ways?

what can I do?

I learned about health today for 20 minutes

I need ear plugs for school 

no, really, 

how can I make a change?

- do a small change

- what small change can I do today?

will this change will include avoiding 3rd cigarette today?

- maybe not

- Is it possible to do something to avoid 3rd cigarette today?

- you should try to answer it 

R: what can I do today, for trying to avoid 3rd cigarette?

I must quit cigarettes

I'm asking it, wishing it, I want it 

25 minutes self health coaching in English

 it's 18:38. late for starting doing things for my health when I could do them earlier.

any way

I meditated today and ate 1 fruit meal.

I'm planning to:

have yoga lesson

finish this self health coaching

cook

make and have a salad with leaves and seaweed

have a power workout

(eat 2 more fruit meals, and learn 1 hour about health).

there are 3 cigarettes a day.

one is from 6:00 to 12:00, the second from 12:00 to 18:00 and the last between 18:00 to 00:00.

so, let's include all the hours of the day

18:00-4:00

4:00-12:00

12:00-18:00

I need just to skip one cigarette in order to start a momentum of breaking the habit and escape the vicious cycle/ loop.

Can it be this evening?

I prefer that it will come easily

maybe continuing aligning with:

3 fruit meals a day, 1 salad, 1 cooked food meal

health coaching, meditation, learning health

in a week: 3 yoga, 3 power workouts, 3 walks and 3 runs

will be enough?

I mean, I'm in the process. I'm getting there.

I should put these habits in higher and higher priorities.

and I think I'm doing it. so, maybe I should wait and see. walk the path, stick to it more and more and see the results coming?

ok fine

so let's talk (write) the walk now :-)

what can I cook today?

I bought absorbing paper but didn't buy pistachio yet

I want to buy tofu

I want to gather mallow

haven't gathered mallow yet.

I got the grounding sheet and I'm using it right now.

hopefully I'll start yoga at 19:30 and finish power workout by 21:30 which is a late hour.

today's noon was wasted because of the killing cigarette.

it put me to sleep after it. and I chose to eat falafel and I stopped at Roladin this morning. 

I had only 1 fruit today out of all the food I've eaten.

do you think it's over for today?

thinking of finishing workout at 21:30 makes me think of pizza not about coming home to cook, make salad with leaves and seaweed.

so should I 

no. I'm going to a yoga and power workout. 

(and I need to use the PayBox today for a trip I'm going to have on Friday morning.)

and they talked about a bakery for lunch.

when can I have 7 hours of week of learning abut health?

I'll try.

I have the weekend

and I'll go out to nature, to the sun

I'm hiking on Friday. it's nature. 

Roee, fruit meals are easy

start eating a fruit, one fruit, before you're eating something else.

salads are easy too. make a salad of 2 ingredients only.

I must cook something today for having it tomorrow. and I might start taking cooked food to work,

I can have lettuce with lemon juice and tahini.

tonight

I can cook potatoes and sweet potatoes as a quick cooked meal

and make a simple salad

I'm still home, and all the 2 workouts are ahead of me and thoughts of pizza as an option for post workout are popping to my mind already 

it's a way to see how my mind got used to work

and maybe I should not write these kind of thoughts because it strengthens them

maybe I should write only healthy thoughts

I sit for a long time now

after the cigarette I slept for 40 minutes. then I had 1:30 hours of a lesson and now 25 minutes of health coaching. I should stand, move and walk.

so, 2 hours + the walks there and home will balance my sitting/ laying.

ok. bye.

 

20 self health coaching, Sunday, February 13th, 2022

 I started the week bad

ate pastries coffee cig

then hummus and bean pita breads and have a bad stomach ache now.

I started a new thing

I have a paper where I write:

self control in food

and I give myself period of time to eat clean, 

for example: I started with 3 hours of clean food.

and each time I'll obey my decisions ( I signed my name at the bottom of the declaration)

I'll accumulate this time and write in the title it's been 3:00 hours that I controlled my eating, 6:00 hours, 2 days and 3 hours

and thus my confidence in myself as controlling food will increase.

as I know myself, I'm going to have this stomach ache for more hours.

so I fast totally, even without water

I might not take a walk and practice yoga because of it

I'll do other things

but that's a bad start of the week. I have a free day, no work, no work from home, I canceled a zoom lesson as a student and still this day is getting lost

I do what I can do

I'll use this horrible pain for a start or jump to healthy eating.

can you explain more about your new plan?

so, for example, until 17:48 o'clock it's the first 3 hours. it's easy to me to control my eating because of the pain, the belly ache. 

and then, I'll decide that I eat clean until 20:00 or 22:30 and then until 00:30.

- something is not sitting right.

weren't you thinking of having few papers attached that you could use writing in crisis times?

- I was. 

- so, do it now.

- ok. 

I did it. but what will I do if I go out?

- tonight I will have a small bag and put it inside with a pen.

- so, how will you use it in crisis time? Can you explain and demonstrate?

- I can write: I have an urge to eat hummus.

- and then? 

- I can write: there's a cake on the table. and it looks appealing/ tasty/ scrumptious

but, I'm in a time when I practice controlling my eating.

I can write about the sensations in my body while wanting the cake, the feelings, emotions, the way the disease/ addiction/ bad bacteria/ evil inclination/ the other side / the monster/ the little kid in me/ my ego etc. is trying to convince me to feed it.

- I'm not convinced it will work. Can you convince me about this way?

I don't believe it will work. I think there's a good chance you will keep this paper during tonight's lesson in your bag and decide to eat the cake.

- you are the monster talking. and I signed the paper. fuck you. Fuck you. 

20 minutes, Saturday, self health coaching

 what's my plan? ( for living healthily and look healthy)

1. I write everything I eat in two lines (home made food and outside) and I summarize each day and in the end of the week trying in general to eat more home made meals and less outsdide.

2. I aim to eat everyday: 3 fruit meals, my cooked food, a salad.

3. I can eat as well:

water, fresh juice, herbal tea, smoothie

dried fruit, leaves, seaweed, chopped vegetables, nuts and seeds and sprouts

4. my weekly workout regime is: 

3 60 minutes walk

3 15 minutes runs

3 yoga

3 60 min power workouts at the gym.

5. I learn about health 60 minutes a day

6. I meditate daily 20-60 minutes

7. I have self coaching daily

8. I have a table for all the habits.

9. I eat seaweed and leaves daily

I prepared the table for next week.

I don't increase the duration of the run to 20

or should I?

because it's the last day of the week and I have left 4 more workouts to complete: 2 yoga to runs.

after this coaching I'll go out to finish the runs

and I will return here to do the yoga hopefully and learn about health and work, and eat my foods.

I did 60 minutes meditation today.

20 minutes health coaching Friday

 it's Friday 15:00

haven't slept well

till tomorrow evening I need to complete: 2 walks, 2 yoga, 2 runs...

that's a lot

I saw pictures of me from few years ago, much thinner

maybe after this coaching I'll do 1-2 hours of walking

and tomorrow I can run for 30 minutes 

and then I'll left 2 yoga

I'll try to work today at least 1 hour before my friends re coming and to learn about health for 1 hour.

I should think more about substitutes.

I think meditation will help me

but in the past week I do only 20 minutes meditation when I'm waking too early and then 

fall asleep again, so, it's not useful.

I have free time till Sunday night. 2.5 days. that's a lot. I'll start working.

my plan:

eating my cooked food every day

when thinking about eating junk food, start thinking about substitutes

daily meditation, 1 hour will be good, minimum 20 minutes, not when I'm tired, not in the morning. I can meditate then but it's not the official daily practice.

I run 3 times a week, 15 minutes. and next week it's 20 minutes. and then 25 and then 30 minutes. I'm waiting for that.

I have a daily salad meal. I make it. at least of 2 ingredients.

I learn about health for 1 hour  day.

I write the time of the first and last bite and calculate the night fast trying to make it 16 hours.

my menu is 3 fruit meals, 1 salad and one cooked meal.

I can also eat:

water, herbal tea, fresh juice, smoothie, 

nuts and seeds, dried fruit, seaweed, chopped vegetables, leaves and sprouts.

I write the meals in a table of in and out meals. and conclude the sums in each day and week.

I do 12 workouts a week:

3 yoga, 3 power 60 min at the gym, 3 runs 15 minutes, 3 60 min walk.

I meditate daily

I do health coaching daily

I learn about health daily.

that's it? if I'll do it I'll stop to smoke/ drink coffee/ eat pastries/ eat outside/ think and look for exciting food?

I guess.

I should make an effort to fulfill all my plans

maybe

I need to add more exciting things

like going out on Sundays to the Eurovision evening, listening to live radio show, talking to my friends on phone, more life, TV, 

what else can I do to make healthier choices?

spend time in nature

take baths

go to a sauna

go to the theatre, opera, ballet, dance show, 

go to the beach

20 minutes self health coaching - Thursday, Feb 10, 22

 I finished 3 power workouts for this week,  1 yoga, 1 run.

I need more 3 hour walk, 2 runs, 2 yoga.

if I'm sleeping tonight in Rishon I will be back to Bat Yam tomorrow and back to Rishon tomorrow. it's 9 km walk, 2 hour walk one direction. I can use the fact that I need to arrive to each place and combine my walk.

what's the weather tomorrow?

it's ok for outdoor training.

today I ate 3 fruit meals, not yet my cooked food, I didn't eat out, 

there was a success today

I had 1.5 hours window and I didn't run away to eat outside, instead I did eat outside but at school only 1 pita with hummus and salad.

it's Thursday and I have 3 walks + 2 yoga + 2 runs = 7 workouts to finish by Saturday night.

I'll finish working at home at 5 o'clock. then I can go to Rishon until tomorrow morning.

and then tomorrow after my workout with my trainee at 9:30-10:30, I can go again to Rishon till Saturday evening/ night.

how can I improve my choices?

I can limit my coffee intake to 1 a day

I can make salads out of 2 ingredients only

I can start meals with a fruit meal

I can add 1 hour of inspiration from different sources for healthier lifestyle

how can I improve the success of eating a salad daily?

by adding it to my cooked food meal

(although it's a meal of its own).

by starting with 2 ingredients.

I took scissors with me to cut mallow leaves but didn't do it yet

I should take scissors with a plastic bag to put the leaves in.

I didn't sprout some legumes in this apartment

and I want to buy tomato seeds to plant in the empty flowerpots.

so, I'll add 1 hour of learning about health

but I'm afraid it will be too many chores

I'll do it any way

or define 30-60 minutes a day.

I'm not raising the duration of the runs for next week yet. because I still haven't finished 2/3 of the runs of this week.

but, I might raise it to 20 minutes. and hopefully one will be outside.

maybe barefoot at the beach.

my plan/ program is defined:

there are many sections.

but I'm getting having fulfilling them all gradually.

20 minutes, daily self health coaching

 today, I ate 3 fruit meals, I ate my cooked food, 

haven't eaten seaweed, salad yet

I drank green tea at noon

I plan 1 hour power workout at the gym

I did meditation, I'm doing coaching

maybe learning about health from some sources is another important tool to add 

and maybe what I have now is enough and I should get used to it first.

I have this new match every day between in (home made) meals to outside meals.

I'm in favor of home meals. smoking is allowed. it's not a contest/ match between healthy and unhealthy meals but between in and out meals.

what is the weather suppose to be? because I'm planning outdoor activity ( runs and walks)

Ok, Friday, Saturday are not rainy days.

I ate date and pecan

I bought clementines, oranges, potatoes, cucumbers, onions.

I ate avocado today.

I wrote the time of the last bite yesterday and the first bite today and calculated the time between and I weighed myself last night. it was 94.4 kg which is a lot.

a thought of writing my weigh in a dating application is rejected because it is interpreted by me as too cruel. but, I think it might impact. any way, not at the moment.

if I'll devote 1 hour to learn about health it can be facebook group, not only books,  instagram, podcasts, facebook pages, people, etc.

I should journal too about my personal life.

meditations I should do when I'm awake and not tired.

how can I improve my choices?

I should make a salad today. even if it will be of 2 vegetables:

cucumber, tomato, avocado, lettuce, seaweed, sunflower seed, pecan, cranberries, raisins, red pepper, fennel, lemon juice, tahini.

how else can I improve my choices?

I will run 2 more times this week for 15 minute, walk 3 times 1 hour each, have 2 yogas.

finally it's Wednesday and I'm not working till 23:00. I'm free now ( 18:00). 

eat a salad today

write the time of my last bite

eat a home meal

the match is weekly and daily

I can listen to my stomach

avoid eating 3 hours before going to sleep.

how else can I improve my choices?

20 minutes self health coaching

 I finished school

early

and I had cooked food I cooked yesterday

but I wanted sauce

I continued with the bus to a hummus place instead and ate there hummus and 2 pita bread

in the morning today, I stopped at a pastry and ate pastries together with coffee and a cigarette (the trigger was when I read my rule that pastries are not allowed.

it's Tuesday, and I finished run and power workout. After this health coaching I plan yoga1, power workout 2 and run 2 in the gym.

I ate today only 1 fruit meal so I should have fruit 2, fruit 3, my cooked food and my salad.

or nothing.

I bought chopped tomatoes sauce. 3 big cans. for 3 pots I guess.

I added sweet potato and carrot to a dish of brown rice and black lentils.

tomorrow I'm not working at evening for a change

and the afternoon lesson will be on Zoom

so it's more home which is good.

On Thursday I'll be in my friend's apartment for 3 days/ 2 nights till Saturday.

I need to learn how to cook there.

I'll finish 3 hours walking there+ 2 yoga.

and today and tomorrow, I'll finish with the power workouts and the runs.

I'll make a salad there. He has a lovely apartment. I loved it two weeks ago.

what can make me make more healthy choices?

I was thinking about making a contest between home made meals/ "my" to outside/ already made/ "out" meals. and to encourage by that eating more at home. it doesn't mean I'll smoke less but it means less eating outside, an eating more of my menu ( fruit, cooked food and salad) which is a progress. so, you know what? I'll do it. the problem is that lately

I don't write what I eat, I don't write the time of the first bite, the time of the last bite, I don't calculate the time between them, 

but I do fill the table

I'm consistent with meditation, my 12 workouts a week plan, health coaching, 

I mean I'm getting there.

for making a match between meals I need to write what I ate today,

I did it. I wrote everything I ate today, I added a rubric for the time of the first bite, the time of the last bite, a rubric for the number of each meal, the total numbers of good and bad meals which is not in and out which is a problem. in today's case it is the same.

I added to the weekly table rubrics for every day for in and out meals and the total of in and out meals for the week.

after the 3 workouts I plan for today, I have some work.

what else can help me eat healthier?

maybe one of the runs should be barefoot at the beach and not in the gym.  time is off. I'm off to the gym.

20 minutes self health coaching, edited rules

 I know I wrote 2 days ago, or suggested that I'll write rules, and each day I'll edit read and edit them.

I don't feel like doing that now.

I feel like having free style self health coaching.

I'm also tired. It's 22:43 already and I'm at school tomorrow starting to teach at 7:40.

any way

I didn't make salad today, I didn't eat fruit 2+3

I had power workout 1 and run 1. 

ok, I'll go through the rules and edit them

1. write the time of your first bite every day

2. write the time of your last bite every day

3. calculate the fast between yesterday's last bite to today's first bite

4. try to fast for 16 hours each day.

5. Eat 3 fruit meals a day

6. Eat your cooked food every day. vegan. whole food. no salt, no oil. no wheat.

7. Make a salad every day and eat it, at least 2 vegetables in it.

8. Eat leaves every day. 

9. Avoid eating outside

if you're hungry and you're outside, buy fruit, vegetables, nuts, seeds, dried fruit, fresh juice, smoothie, water, herbal tea, a salad.

10. Coffee is not allowed.

11. Chocolate is not allowed.

12. Non vegan food is not allowed.

13. Pastries are not allowed. Pastries are not in my menu.

14. Cigarettes are not allowed.

15. Alcohol is not allowed.

16. Avoid sugar, salt, oil, bread, wheat.

17. Run 3 times a week for 15 minutes each run.

18. Do 3 60 minutes power workout a week in the gym/ at home/ outside. 

Include bench press, pull ups, squat, dead lift and shoulder press.

19. Practice  yoga 3 times a week.

20. Walk 3 hours a week. don't try to finish it all at once.

21. Meditate every day for 20-60 minutes. each time start with reading one page in the TMI book.

22. Complete your diet with:

leaves, seaweed, dried fruit, nuts and seeds, chopped vegetables, sprouts, 

water, smoothie, herbal tea and fresh juice

23. Have health coaching everyday - read this document and edit it.

24. Eat when you're hungry and avoid eating when you're not.

Eat slow, chew each bite, grind each bite, identify the point when it's enough and stop eating then.

25. Observe your thoughts/ triggers/ thinking pattern/ try to catch the thought/ belief you should replace with another.

26. Have a weekly table with all the thing you record.

27. Weight yourself once a week.

28. Cook sauce

29. Dealing with thoughts about using junk food:

drink water, take a walk, write, sing, go for a run, do push ups, squats, plank, 

talk to G, read a book, surf the Instagram, YouTube, Facebook, news, emails, People, websites, 

Wiki, go to get grounded barefoot on the ground, 

think of foods you can eat: dates and seeds, dried fruit, avocado, bananas with lettuce, mallow, 

pecan, pistachio, 

30. Edit this document when you're craving something

31. The urge keeps knocking your door:

take a walk, think why you want to avoid the material, edit a document about the disadvantages of it

write the voices who want and doesn't want to use the material, observe, learn

32. Sprout some legumes.

33. go to sleep early

God loves you

everything's for the best

listen to your belly. She wants to be flat and tiny.

your abs want to be seen.

tidy your apartment every day.

That's it. nothing else to add to the rules.

30 minutes -daily self health coaching

 I want to do something new. I want to create a document of rules and to read and edit it daily.

so let's start.

1. write the time of your first bite every day

2. write the time of your last bite every day

3. calculate the fast between yesterday's last bite to today's first bite

4. try to fast for 16 hours each day.

5. eat 3 fruit meals a day

6. eat your cooked food every day. vegan. whole food. no salt, no oil. no wheat.

7. make a salad every day and eat it, at least of 2 vegetables.

8. eat leaves every day. 

9. avoid eating outside

if you're hungry and you're outside, buy fruit, vegetables, nuts seeds, dried fruit, fresh juice, smoothie, water, herbal tea, a salad.

10. coffee is not allowed.

11. chocolate is not allowed.

12. non vegan food is not allowed.

13. pastries are not allowed. Pastries are not in my menu.

14. cigarettes are not allowed.

15. alcohol is not allowed.

16. avoid sugar, salt, oil, bread, wheat.

17. run 3 times a week for 15 minutes each run.

18. do 3 60 minutes power workout a week in the gym/ home/ outside. 

Include bench press, pull ups, squat, dead lift and shoulder press.

19. practice  yoga 3 times a week.

20. walk 3 hours a week. don't try to finish it all at once.

21. meditate every day 20-60 minutes. each time start with reading the TMI book.

22. complete your diet with:

leaves, seaweed, dried fruit, nut and seeds, chopped vegetables, sprouts, 

water, smoothie, herbal tea and fresh juice

23. health coaching everyday - read this document and edit it.

24. eat when you're hungry

eat slow, shew each bite, grind each bite, identify the point when it's enough and stop eating then

25. observe your thoughts/ triggers/ thinking pattern/ try to catch the thought you should replace with another

26. have a weekly table with all the thing you record

27. weight yourself once a week

28. cook sauce

29. dealing with thoughts about using junk food:

drink water, take a walk, write, sing, go for a run, do push ups, squats, plank, 

talk to G, read a book, Instagram, YouTube, Facebook, news, emails, People, websites, 

Wiki, go to get grounded barefoot on the ground, 

think of foods you can eat: dates and seeds, dried fruit, avocado, bananas with lettuce, mallow, 

pecan, pistachio, 

30. edit this document when you're craving something

31. the urge keeps knocking your door:

take a walk, think why you want to avoid the material, edit a document about the disadvantages of it

write the voices who want and doesn't want to use the material, observe, learn

 

self health coaching - Friday, February 4th, 2022, 30 minutes

 and now I feel like writing in Hebrew

but this is it. less consider "feel like/ don't feel like"

This week I almost finished 12 workouts (3 60 min walks, 3 60 min power workouts, 3 runs, 3 yoga)

I have left only one yoga which I intend to do after this health coaching

(and then some work)(and then things I want to do like books, learning, cooking, making salad)

I think now that a structured self-health coaching could have benefits.

I remember it's in one of my posts but, I should have in on my computer.

so, let's see if I have another version. 

1.       Free self health coaching

2.       What did I eat yesterday + exercising?

1. What are my goals (15)?

2. Why do I want to achieve them? 

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

4. What are the obstacles?

5. How can I overcome the obstacle?

6. What is my menu?

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

8. What is my fitness routine/ schedule?

9. plan you next 24 hours till the end of a day ( food + fitness)

10. what is not on my menu and I want to eliminate or consume rarely?

this is the version I have. I'll start to use it and edit it while answering 

(I can also build a new one, but this time I'll try to use my old  wisdom).

1.       Free self health coaching

2.       What did I eat yesterday + exercising?

I didn't write it down.

is it good that I'll write what I eat? yes.

yesterday's exercising: nothing.

1. What are my goals (15)?

1. to lose body fat, to reach 74 kilograms weight, flat belly, 9% body fat, 

2. to be able to do 10 pull-ups in a row

3. to run each time, not only 10 minutes, but 15 minutes.

4. to eat my cooked food every day.

5. to eat 3 fruit meals every day.

6. to make and eat a salad every day.

7. to complete my diet with 

water, fresh juice, herbal tea, smoothie

dried fruit, seaweed, leaves, sprouts, nuts and seeds, chopped vegetables.

8. to avoid coffee, cigarettes, non vegan food, fried food, eating out, sugar, salt, oil, wheat

9. to show this healthy way to other people around the world

10. to become healthier

11. to stop using the thyroid pills and use seaweed instead.

12. to awaken

13. to build muscles mass

14. to buy an apartment

15. to get higher income and travel around the world and in Israel.

2. Why do I want to achieve them? 

I want to be healthy

I want to help other people to feel good, look good, recover from illnesses, 

I want to help saving earth, nature, the environment

3. How can I achieve them? what should I do to achieve them? (15)

I should keep sticking to my 12 workouts a week plan, and increase the duration of the runs

I should go out with scissors and cut mallow and eat it

3. I should make a salad daily, 

4. I should eat my cooked food daily

5. I should have self health coaching daily

6. I should keep meditate daily

7. I should complete the lesson of TMI that I miss on Sundays if I go to Kabbalah lessons

8. I should weigh myself 

9. I should log my food

10. I should try to fast 16 hours a day, write the time of the first and last bites daily and calculate the fast every day

11. I should ground my body by walking barefoot on the ground.

12. I should enjoy the time I don't work at Target and have free Wednesdays evening and  weekends.

13. I should practice hand stand

14. I should keep reading books like Conversations With GOD

15. I should listen to my body, soul, spirit

4. What are the obstacles?

thoughts, regular thoughts, behavior patterns, conditions, habits, addiction, unhealthy acts I use to think of doing and doing

5. How can I overcome the obstacle? (10)

I can meditate

2. I can keep using the weekly table for meditations, health coaching, 3 fruit meals, my cooked food, salads, the other 10 foods, the times of first and last bite

6. What is my menu?

3 fruit meals

my cooked food

a salad

30 minutes are over

I might continue tomorrow from this point.

some questions got the same answer again and again, to repeat the tools

but maybe this is how the bad habits continue to take place, namely because of repeating thoughts.

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

8. What is my fitness routine/ schedule?

9. plan you next 24 hours till the end of a day ( food + fitness)

10. what is not on my menu and I want to eliminate or consume rarely?