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
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