15 minutes self health coaching

later, I'll devote time for journaling.

this writing is part considers health.

I'm back at home

I ate omelet today. I think all the rest was vegan.

there's a pressure in my belly now. I added the phrase "pressure in the belly" to read about.

yesterday and today was intensive with friends.

I got reminder that I snore really strong.

I drank alcohol last night, I smoke.

ok, many things bad. how can I get out of it?

many of us, 9 friends had a belly. besides one who smokes.

none of us, so, is healthy.

I saw them, I know myself. it's not healthy to be overweight. and we were 9 friends.

1 hour a day of learning about health is minimum

1 physical activity a day is a good idea

we walked yesterday and today. I swam a little. 

I tried to eat less bread but I still ate bread. and pasta.

I ate 2 pieces of cakes that probably contained eggs.

tomorrow is another week.

my parents offered me to join to a ride. let's see. meaning 1.5 hours for each direction for me. they will have 3 hours for each direction. man.

tomorrow morning I have blood tests including the thyroid.

I have another doctor meeting at 6 p.m. 

I have issues

the snoring is a symptom for unhealthy lifestyle

the belly

the cause I'm meeting my doctor at 6

my thyroid

I smoke. that's a disease. an addiction

I have lots of health issues to change.

what can I do this evening?

listen to my stomach

learn about health

maybe, I should start waking up, especially during my workdays, this upcoming week only 3 workdays, at 5 a.m. and finish my workout in the morning: yoga, run, power workout.

that's a good ides.

and then, I should go to sleep at 9 p.m.

which is early

or

wake up at 6 a.m. 

then there's still time to workout if I avoid coffee cig 

especially if I run/ practice yoga and not going to the gym.

Tomorrow is a new month

I'll pay for the month pass. I'm not going to ride to school every day.

 

317/30295

15 minutes Self Health Coaching, Friday, April 29th, 2022

what can help me getting closer to healthy lifestyle?

Why do I want to live  a healthy lifestyle?

What's my fitness program?

What food do I have at home?

What I need to buy?

What's my menu?

What can I eat today?

What are the recommended eating rules?

what can help me getting closer to healthy lifestyle?

learn about health, devote 1 hour a day for learning and reading, getting inspired by all kinds of sources.

follow healthy people content.

prioritize fitness

get up early for workout

practice yoga, walk, stand, do power exercises at home, 

make salads

buy healthy foods: fresh juice, natural juice, smoothie, salad

keep my diet vegan

meditate

Why do I want to live  a healthy lifestyle?

I want to look fit, younger, 

I want to have energy, not sick tired and fat

I believe in the power that healthy lifestyle can make to heal diseases, prevent diseases, make people look at their best. natural nutrition helps the environment and the animals.

What's my fitness program?

runs, standing, walking, hiking, riding the bike, dancing, working out at the gym, doing power exercises every where, practice yoga

do something every day

What food do I have at home?

celery, beet, carrot, sweet potatoes, potatoes, dates, dried blueberries, 

tahini, lemon, tofu, brazil nuts, walnuts, onion, 

pasta, green red and black lentils, brown rice, quinoa, canned chickpea, chickpea, 

bread, tomatoes, wakame, maple syrup, date honey, sunflower seeds, flax seeds, pumpkin seeds

What I need to buy?

lettuce, fruit

What's my menu?

3 fruit meals, my cooked food, my salad

leaves, seaweed, selenium, B12, probiotics, omega 3, 

water, herbal tea, fresh juice, smoothie, dried fruit, nuts and seeds, 

sprouts, chopped vegetables, berries

What can I eat today?

dates, brazil nuts, walnuts, I should buy fruit

before I go out I can make a salad with tofu

then I have from noon today till evening tomorrow a trip with friends

What are the recommended eating rules?

eat when I'm hungry

eat more fresh fruit and vegetables

316/30295

Thursday , April 28, 2021 self health coaching

 I’m on my way home

I have time to go to the gym 

I have work at home at 4-5, then at 5:30 a quitting smoking workshop. 

15 min self health coaching, Wed, Apr27, 2022

 I'm back home. it's 18:26. my belly's bloated.

good things that happened today:

clementine

3 bananas.

I'm doing now health coaching.

that's all.

I plan to ride the bike 2.8kmX2.

I'm tired now. I'm not going to rest because my belly's bloated and I have only  2 hours to devote to my learning and process.

I don't remember when I made a salad

I don't remember when I cooked food and ate it.

it's Wednesday and I think I haven't been at the gym this week.

I think that if I meditate now I'll fall asleep. I don't like this kind of meditations of mine.

the workout for today will be the bike ride.

tomorrow I'm going to a quitting smoking workshop. I plan to quit before it.

today I went outside to work believing I won't smoke before school, but then I got on the bus that rides through a high quality bakery.

haven't washed the dishes since Sunday morning and it's Wednesday evening now.

I don't remember when I cooked the potatoes I have in the fridge. 

I should keep the rule of writing the time I cook things so that I throw the leftovers after 3 days.

Friday morning is free. I can go to the gym.

Sunday is free except blood test in the morning and a lesson at evening.

I can devote time to answer the 12 steps program questions.

what else can I do?

now my belly is bloated, and I should fast now.

I'll take with me food in case I'll be hungry although it's hard for me to imagine now being hungry.

I should stand now that I'm in front of the computer (for the digestion) but I'm tired and I don't want to waste my time in sleeping. I want to learn, do something important. sleeping and resting is important but I'm tired , well, one of the reasons I'm tired is because I ate what I ate. I don't want that to rule me.

315/30295

Tuesday, April 26th, 2022 - Self health Coaching

I had today 2 fruit meals, 

I ran 10 minutes, 

I practiced a short yoga session

I read 30 minutes "the journey home"

I learn 30 minutes about health.

I didn't work out at the gym

I didn't make my salad

I didn't ate my cooked food nor cooked it.

I'm doing now self health coaching

I'm using yesterday's Gita lesson's tip (including my interpretation): devoting food (and good acts) for the creator of the world 

I want to make salad, but I'm not hungry enough and need to leave soon

I want to eat my cooked food and to learn more about health but I need to leave soon.

I read about leptin and ghrelin, there are many important subjects, like expressions and names of things that I should learn about.

there's not a nice sensation in my belly due to all the junk food I eat

I have very ripe bananas

food I have at home:

my next workout?

what can I cook?

what should I buy?

what can I put in my next salad?

flax seeds, cucumber, dried blueberries, tofu, wakame

purple cabbage, celery, tahini, lemon

what do I want to learn in the next hour of learning about health?

1. raw food bundle, Alex's blog

314/30295

Monday, April 25th, 2022

 Tomorrow before school there are no coffee cig bread 

Tomorrow before school there are no coffee cig bread

Today there are 3 fruit meals, my salad, my cooked food,

No falafel

Tomorrow as well

Today, 3 fruit meals, my cooked food and my salad no falafel

Tomorrow no coffee cig pastries before school no falafel, there are 3 fruit meals my salad my cooked food

Today no falafel yes 3 fruit meals, my cooked food my salad

Tomorrow no coffee cig bread/pastries before school, no falafel, yes 3 fruit meals my salad my cooked food

Wednesday and Thursday no coffee cig pastries before school no falafel yes 3 fruit meals my cooked food my salad.

I’m in bed

After a fall (15:36)

In the morning I had 4 pastries coffee cig

Then I wrote what’s above

During school I had Clementine

Another Clementine and 2 apples

Then on the bus (to a falafel) had 2 bananas

That’s 3 fruit meals

Then had falafel

Again 4 pastries coffee cig

I’m exhausted now

In bed

What will help me?

I’ll sleep soon

Then I’ll take the bus to a Gita lesson that talks about overcoming addiction in a way

In the meantime I keep falling

There’s no change

Should I start answering the 12 steps program  question ( as I did in the past but didn’t finish)?

Should I accept my falls

I can’t

This way leads to diseases

The current way to change is to cultivate healthy habits, get inspired, do more of the promoting deeds

But I’m tired and it’s not enough

I had 2.5 weeks free of work and didn’t make a small change 

What should I do

G-d, what’s my next step should be?

I can’t go on like that

20 minutes self health coaching, Sunday, April 24th, 2022

A new week

there's a new chart 

a new tool. part of the fitness plan: a recommended  1 hour  a day standing. I'm doing that at the moment.

I started the day with pastries that have margarine (after a week of Passover without regular pastries).

I washed the dishes, meditated for 30 minutes.

A plumber is coming at 12 (and not at 10) to fix the tap. actually 2 plumber.

I did another thing.  a fall analysis. ( what did I eat, why, 1 better thing I could do, ideal behavior, things can help me avoid it next time).

until the plumbers come, I should exercise. I'm standing now. I should practice yoga at home. I have time for a walk 30 minutes and to get back to run 10 minutes?

gym is an option. I think I won't do it today. 

tomorrow I get back to routine, and work after 2.5 weeks of holiday. fortunately, I have 4 2 weeks of 2-4 workdays a week, separated by 1-2 days of other holidays. and than 2 months and 10 days of summer holiday. Good time for elevating the gear of spreading the message (30295). it will include 1 month abroad. where I plan to work as well.

any way, it stresses to return to work, especially that I have the highest pick at work in 2 weeks.

food I have at home:

I cooked potatoes, but I should pill them.

I have apples, oranges, clementine.

I can make a salad with tofu. 

I think I should sort the vegetables in the fridge and I think that I should buy leaves. maybe I'll make an order of organic produce. oh, and I have pasta that I hid before Passover.

tomorrow's fitness? I don't know. it seems it's going to be a very busy day starting at clinic tests at 7:05, ending with a lesson that ends at 19:30 and then maybe meeting a friend.

next weekend I'll be with friends. crazy.

so, tomorrow, if I have time for fitness, I can take a walk, run, practice yoga, stand, maybe ride, maybe go to the gym.

I have canned chick pea I can I add to a salad.

30295 pictures:

I take 5 pics than upload them (to Instagram, Facebook page in Hebrew and in English) than delete them but also make a note on my phone detailing each pic.

I think that I should make my spreading the message free.

maybe I can get money from YouTube one day.

it's 10:00 soon, and I'll get out at 17:00 to an event.

I have 9 hours of work on myself. that's a lot.

I should listen to my stomach.

chew my bites, breathe between eat bite, breathe after swallowing and before having another bite.

think positively

breathe in general, try to relax

--

311/30295

20 minutes self health coaching, Saturday, April 23rd, 2022

today, I haven't started with my menu

my menu is: 3 fruit meals, my cooked food and my salad

I plan to move/ workout somehow

I can eat today: bananas, oranges, clementine, apples

cooked food: all the small potatoes are already a bit soft. maybe I should throw them or try to boil them

salad: I have ingredients. I have some cut vegetables in a box in the fridge.

supplements/ important ingredients: omega 3 ( flax seeds, walnuts), Selenium ( Brazil nuts), green leaves ( lettuce), seaweed (wakame).

what workout can I do today?

I plan to move from time to time, not to sit all day long, 

for example get up and put something in its place, I can also be/ work/ learn on my computer standing.

I can take a walk, go for a run, practice yoga at home ( that would be perfect)

I can do push-ups, plank, work on my handstand, do sit-ups and squats. 

I'll devote 1 hour to learn about health. 

since I have time today till evening, I can not only read books but also use other helping tools as I call them like emails from emails lists, podcast, YouTube, Instagram, Facebook groups and pages, "people"- choosing one channel/ person and read only his posts, etc.

so, that's it. I'm going to try to stick to my menu, move and exercise and learn and get inspired.

I can also try to answer the questions of the 12 steps program, 

there's Bhagavad Gita zoom I can listen to and take a walk while listening, news channels, podcast, there's also a chrisitian service in English at some point I can listen to if I want to although I think I'm less connected. 

11:39 I don't know what to do now, 

a walk, continuation of the coffee from the morning + cig?, working standing because I have energy?

I'm lazy thinking of running or even a walk for the walk, without specific direction

this is why cig that lowers my energy can be used

I chose the coffee cig.

14:07 I ate 4 bananas +8 small lettuce leaves, 2 brazil nuts, 1 date

searching for a yoga practice

309/30295

20 minutes, self health coaching, Friday, April 22nd, 2022

 what  did I eat yesterday?

fitness yesterday, today. tomorrow?

yesterday I didn't work out.

today: I might take a walk/ run/ yoga at home/ maybe exercises at home. it's holiday, the gym is closed, I have a guest at the living room where I practice yoga.

eating plan for today?

apples, bananas, clementine, oranges

brown rice +beans, potatoes, 

salad

things I need to buy?

pistachio, green tea, organic coffee

what food do I have at home?

rice cakes, apples, bananas, lettuce, walnuts, raisins, maple syrup, date honey, brazil nuts, water, herbal tea, wakame, tofu, hummus, dried blueberries

general:

I think I should work on the urges to use substances I want to lessen/ avoid.

for example, I had piece of matza, chocolate, coffee plant milk and cig this morning. 

but, I wrote about it only after I fulfilled it.

by the way now I'm on the laptop, buy standing. 

so, I should next time write about the urge, see if I can postpone it. each time longer.

it's 12:07. 

I'll learn about health today. maybe I'll write general post in English and Hebrew about how to avoid a fall, and I'll edit it from time to time.

I was thinking also about opening 2 open Facebook groups named healthier lifestyle coaching or the mastery of achieving health and post there too. 

maybe I should also post my 30295 messages not only here, on this blog that no one reads and on Instagram, but also there, on these two groups.

summer is coming, and I will have time to work more in spreading the messages.

so, I have Facebook: my page in English and in Hebrew, my Instagram, sleeping YouTube channel.

the temperature outside is perfect for a run. maybe I'll go for 10-25-30 minutes run?

I can do push-ups at home.

I should journal for my mental health too.

I should rest too. I didn't sleep too much since I went to sleep very late.

I should sort the potatoes, and leave just the completely firm ones.

I can read "raw food bundle", "yoga" book, and another book like "the journey home".

I can go also for a walk and listen to the news/ podcast

Ill make a salad later for me and the guest

I'll cook potatoes

I can squat at home

write the guide for avoiding a fall

308/30295

self coaching, 15 minutes, Thursday, April 21st, 2022

 today I didn't exercise

I think I need to be more organized

maybe, on each day I should write everything I ate yesterday.

but not only

so, I should call today's (Thursday's) entry: Reflection about Wednesday (done on Thursday)

so

I should write what I ate yesterday, the exercise of yesterday

what food do I have at home, what is my food plan for today and tomorrow, what's my fitness plan, what I need to buy, 

today, after a fall, I thought I should write about my successes, overcomings, 

and now I think about different recording/ way of writing/ logging.

any way I should be consistent.

after the fall I was thinking of having only a paper with the successes/overcomings. nothing else, I thought, is important. 

so

what I decide to do? 

maybe I'll just keep writing freestyle about my process. that's another option since I allocated 15 minutes only to this coaching.

what I ate yesterday? +/-

piece of matza and chocolate, coffee soy milk, cig

bananas lettuce smoothie

48 min power workout

smoothie

brown rice, beans tomato sauce carrot onion, hummus, 

green tea, soy milk cig 

date, sunflower seeds

salad

coffee soy milk cig

cig

what food do I have at home, 

apples, clementine, bananas, lettuce, wakame

brown rice +beans, walnuts, sunflower seeds, pumpkin seeds

carrot, purple cabbage, tahini, lemon, canned chick pea

dried blueberries, dates, raisins, 

what is my food plan for today and tomorrow, 

bananas lettuce smoothie, 

salad

what's my fitness plan, 

today: yoga at home

tomorrow: a run

what I need to buy, 

pistachio, fruit

307/30295

15 minutes self health coaching, Wednesday, April 20th, 2022

 some days off

after two days of traveling

had 3 cigarettes today already, it's 16:47

I slept at noon, had banana lettuce smoothie, ate my cooked food, I plan a bike ride to Tel Aviv and back, 

maybe it means no salad today? or, I'll prepare it at 18:00 if I'll be hungry

I talked to a friend/ Gita guide about (my) food addiction

he recommended the 12 steps

I might try to answer the steps' questions

my belly is full now

at least with the 2nd and 3rd cigs I had green tea not coffee.

I had 48 minutes power work out in the gym today. I tried to rest enough between sets and focus on elevating weights. I like it. I mean, I think it's a good way.

I have a problem in my apartment. a non stop dripping tap. the special landlord will send a plumber only in 4-5 days

by default, I take it hard

I try to see it as if I  have a spring at home, and to use the water as much as I can

it's crazy

I'm going to learn about health today

and I have more days to learn about health

what food do I have at home? (30)

flax seeds, brazil nuts, walnut, sunflower seeds, pumpkin seeds

lettuce, celery, rice cakes, maple syrup, date honey, 

purple cabbage, carrot, sweet potato, potato

apples, clementine, bananas, dates, raisins

canned chick pea, hummus, green lentlis

things I need to buy?

pistachio, 

what's the next workout?

tomorrow, a run? yoga at home, a walk

things I can put in my next salad? lettuce, wakame

the next thing I'll cook? potatoes

305/30295

15 minutes self health coaching, Sunday, April 17th, 2022

 today I ate 4 bananas, had 40 minutes power workout, ate 1 orange, walked to and from the gym, am doing now self coaching, I cooked, I ate my cooked food.

on the other hand, I had 2 coffee, 2 cigarettes

I'm in emotional state these days, I will write about it in my diary,

tomorrow I visit my family in the north, on Tuesday there's another trip

on Wednesday maybe a trip. Thursday -Sunday there are no plans besides Sunday night in Jerusalem, a night before returning to work.

health coaching!

yesterday I had a green smoothie and it was good.

maybe, probiotics, seaweeds, more fruit and vegetables, green leaves, brazil nuts, water, motion - help my thyroid. I'm off  the medication.

I'm not going to write about my emotions but I can say it's hard to function when being in this state.

lots of thoughts, feelings, heartache, 

life is not simple

and there are worse troubles, there's the worst troubles

health

I plan to make a salad today with green leaves, beet, fennel, tofu or chickpea, celery, 

today's workout was 40 minutes power workout at the gym

I didn't run lately

maybe since I added more plans like dancing practice, I gave up trying to do all the workouts.

I should buy fruit.

learning about health could be helpful.

today another week started. there's a new table for following up habits like exercising.

I plan to make a salad today

tomorrow's workout, could be a walk 1 hour after finishing my plans

yea, I should devote time for journaling. it's good

 304/30295

20 minutes, self health coaching, Friday, April 15th, 2022

today I ate a salad, 3 fruit meals

I had 43 minutes power workout at the gym.

what's tomorrow workout? 

bike riding/ run/ walk/ yoga at home/ 

what food do I have at home?

bananas, oranges, lemons, 

maple syrup, blueberries jam, 

green tea, herbal tea

onion, carrots, potatoes, tomatoes, purple cabbage, fennel, 

cilantro, celery, lettuce, parsley, 

dried blueberries, raisins, dates

walnut, brazil nuts

sunflower seeds, pumpkin seeds, flax seeds

brown rice, buckwheat, quinoa, 

nori, wakame

chickpea dry and canned, pea dry and canned, canned beans, red green and black lentils, 

tofu

soy sauce, 

soy milk

today is the holiday, I'll try to keep it vegan

writing exercises: fake it till you make it/ consciousness training/ the secret

the secret: what do I want to achieve, why, how, how does it feel to have it?

I want to quit smoking

because it's unhealthy, it lowers my energy, it leaves tar in the lungs, it's carcinogenic, it's a bad example to other people, 

how do I quit: maybe adding something to my life like running. 

or singing, maybe by learning about health and getting inspired 

how does it feel to be non smoker? after I got used to it, not so different, the breaths are deeper, I feel the emotions more deeply

I want to avoid bread/flour/ white flower/ dough/ pastries or to eat much less and keep it vegan

because it's not natural food, it sticks to the bowels, it contains margarine ( trans fats), it contains salt

how do I achieve it? by learning about health, choosing other healthy foods to get satiated, get used to avoid them, get used to feel the attraction but not to go for it. 

how does it feel?    the feeling of the results (health, energy, fit body) are good, pleasant, satisfying. 

302/30295

20 minutes self health coaching (standing), Wednesday , April 13th, 2022

 I open in parallel a document with recommended points for health coaching.

What am I going to eat today?

fruit meal 1 - frozen berry. I took it out of the freezer now.

salad with lettuce head and tofu,

fruit meal 2 - dried plums

fruit meal 3 - dates with lettuce/ celery

at evening I will et dinner in a restaurant. I plan to keep it vegan.

what food do I have at home? (20)

potatoes, pasta, chickpea, red lentils, black lentils

lettuce, parsley, cilantro, celery, carrots

tomatoes, lemons, coconut water, flax seeds, brazil nuts

walnuts, sunflower seeds, dates, date honey, purple cabbage

what exercise will I do today, tomorrow, on Friday, Saturday?

today - yoga at home

Thursday - hiking

Friday - power, bike riding?

Saturday - bike riding?, run

writing exercises like: fake it till you make it or consciousness training 

fake it till you make it:

I don't smoke

I don't drink alcohol

I don't drink coffee

I'm 100% vegan

I eat high raw food

I eat 3 fruit meals a day

I eat a salad everyday

I eat my cooked food 

I eat whole plants

I supplement with: seaweed, omega 3 source (flax seeds), Selenium (brazil nuts), green leaves

I eat nuts and seeds, chopped vegetables, herbal tea, fresh juice, B12, smoothies, dried fruit, 

I exercise daily: walk, hike, run, ride the bike, dance, yoga, power 

I listen to my stomach

I keep my stomach loose

I consume fibers

I consume food that flow through my body, brushes the walls of my intestines

I'm active, I stand, I move, 

I lose body fat

I build muscles

I can do 20 pull ups in a row

I exercise at home

I look younger, fit, healthy, vital, slim, thin, muscular.

299/30295

20 minutes self health coaching, Sunday, April 10th, 2022

 I'm on holiday

started my day in bowl movement 

then bread chocolate, coffee sugar, rolled cig

now the coaching

I plan power workout very soon

I want to be fit, I want flat belly. it will be pleasant to touch it whenever I want 24/7.

I need to buy fruit, bananas, 

what can I eat today?

fruit 1: clementines

fruit 2: apple

fruit 3: dried figs/ dried plums

salad (10):

cucumber tomato lettuce lemon tahini

flax seeds, fennel, carrot, purple cabbage, sunflower seeds

cooked food: pasta + tomato sauce, black lentils

what's today workout?

power workout at the gym

yoga at home or 1 hour walk or 5-30 minutes run outside.

what should I buy?

tofu, bananas, pistachio, 

what else do I plan to do for my health today?

to learn about health, 1 hour of reading: vegan bundle, raw bundle.

writing exercise:

consciousness training: what thoughts/ believes I want to have?

I want a flat belly

what can I do today to have a flat belly?

what can I do now to have a flat belly?

I should draw a flat belly, for imagining the desired body/ results

i'll cook today, no eating outside, 

I have food at home 

and if there I need to buy ingredients, I'll add them to the shopping list and buy them

I'll take probiotics today

I'll try to chop a whole lettuce head for a huge salad bowl

the green leaves will make a change I'll see and feel within 24 hours

I'll eat celery today

I can soak the dried plums and eat them

I can sprout orange lentils today

tomorrow morning I have a yoga lesson in Tel Aviv I registered to

I should avoid additional plans/ appointments and utilize my free time for my health

I have cilantro and parsley, I should add them too to my salad

I should add green leaves to my cooked food

I have lemons I can squeeze and make lemonade. I can sweeten it with date honey.

I should get inspired by specific YouTube and Instagram channels today

there is not pleasure than a loose belly

I should aim to the sensations of loose belly 24/7

I can avoid cigarettes today

I can be 100% vegan today

I will return running today/ this week

I can take walks listening to podcasts/ live Zoom lessons

I can go out for 30 minutes walks

298/30295

30 minutes- Self Health coaching, Saturday, April 9th, 2022

yesterday and today I saw 2 fit men with flat belly

I admire it. it looks amazing

I want that to for myself

it's healthier

I'm on holiday now for 2 weeks and I have time to learn about health, get back to fitness and to the menu of 3 fruit meals, my cooked food meal and my salad meal.

on this coaching I want to review all the food I have at home:

1 apple

1 pecan

4 clementines

dates

purple onion

white onion

sweet potatoes

big and small white potatoes

tomatoes

lemons

raisins 

dried figs

blended tomatoes

green and herbal tea

date honey

pasta

the leftover of almonds paste and blueberries jam

chocolate paste

frozen berries

green, orange and black lentils

chickpea

brown rice

quinoa

pea

tahini

dried plums

probiotics, B12

flax seeds, 

celery

parsley

cilantro, lettuce, brazil nuts, nori, wakame, avocado, bread, pumpkin and sunflower seeds, cucumber, carrots, purple cabbage, red pepper, beet, soy sauce and fennel

what can I eat today?

fruit 1: apple

fruit 2: clementines

fruit 3: dried figs / plums

salad (10): cucumber, tomato, carrot, lettuce, tahini, 

lemon, flax seeds, purple cabbage, nori

cooked food: pasta with tomato sauce

what exercises can I do today?

bike ride to the theatre and back

how else can I improve my lifestyle towards healthy?

make a table for things I want to follow next week for example 3 fruit meals, my cooked food, my salad, meditations, learning health, fitness

and not a long list table

I'll make it now

exactly, it shouldn't be longer than 1 page

and I fill what I remember

I should, even now, copy the helping tools again 

 

297/30295

writing exercise: fake it till you make it

I'm thin, 

my weight is 74 kilograms

I can do 10 pull ups in a row

I don't smoke

I don't drink coffee

I avoid eating wheat\ white flour\ flour\ pastries\bread\

I avoid eating fried food

I run 3 times a week at least, between 30 minutes to 1 hour

I workout at the gym 2-3 times a week

I practice yoga 2-3 times a week

I ride the bike

I eat green leaves daily

I make salads daily

I eat lots of fresh fruit and vegetables daily

I eat 3 fruit meals daily

my belly is loose

I'm active, I move, exercise, work on my handstand

I inspire other people to  live the same lifestyle since I look great, feel good, 

I have energy, stamina, I feel awake, alert, crucial, happy, alive, clear minded, 

my body works like an oiled machine with this fuel

I have daily bowl movements, even few times a day

I drink green juices, fresh juices, green smoothies, water, herbal tea, coconut water, lemon juice, citrus juice, 

I enjoy many flavors, 

I enjoy life, 

296/30295

self health coaching, Thursday, April 7th, 2022

 I started a holiday today of 2.5 weeks. I'm so happy. 

It will give me time to make a progress in my health.

what can I do have a healthier diet and lifestyle?

cook just for one meal for 1 person.

everyday workout ( power workout at the gym, yoga at home, run, walk, bike ride, dance) 

feeding the cat at night before I go to sleep that she won't wake me up for food and disturb my sleep.

make salad everyday

eat green leaves everyday

eat the frozen blueberries

eat seaweed everyday

I've left taking one pill for hypothyroidism, next Tuesday and then I'm off totally.

I have probiotic in the fridge, I should use it twice a day.

what can I do have a healthier diet and lifestyle?

cook lentils

buy canned chickpeas

listen to my stomach

watch videos/read posts of rawfoodists

learn about health each day at least 1 hour

writing exercises like fake it till you make it

over all of all the helping tools, try to use them all, mark them after using each. Thus, cover all.

20:31 I had a fall.

I went to Tel Aviv

After meeting a friend, 

I had falafel , tastes of 2 pies, almond croissant, coffee soy milk, cig.

it's horrible.

fall analysis

what happened V

why? 

I was in tel aviv, it's a place to party, place with lots of temptations, lots of restaurants.

I was disappointed from the meeting

one better step

not to taste the pies/ start with the 2 clementines I took

ideal behavior

if I'm really hungry, eat the clementines, order fresh juice, smoothie, read the book I took or books I have on my phone, take a one of my workouts plan walks.

what will help me prevent such falls in the future?

sticking to my papers, to my list, writing each step I take, all the time

 

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Self health coaching, Wednesday , April 6th, 2022

 What can I do to practice healthier lifestyle?

Read books from the raw bundle

Read posts of a raw vegan on Instagram.

Start a day by running/ practicing yoga

Watch YouTube

Take walks

Work out at the gym

Read how not to die

Meditate

Go to the beach

Make food, prepare food, make a salad, cook

20 minutes self health coaching

 I had 2 falls today

after the gym, again there was falafel with fries in the side

chocolate pastry

coffee

I bought cigarettes package

too hard fall

What can I do, to avoid falls?

What can I do to eat healthily?

I should take healthy food, well packed, everywhere, even if I'm not hungry when I go out

I should devote time to learn about health

I should create my own inspiring content

I should listen to my stomack

I should go to sleep early

I should stop eating at 19:00

I should throw away cooked food I cooked more than 3 days ago

I should have a thought in my mindset: what food am I preparing/ cooking today at home?

I should read about meditation techmique

I should go to the lesson today and avoid eating

I should go tomorrow for the celebration to enjoy the ending of the book, to see the guys get their present, to enjoy live music, to bring fresh produce and stick to it.

I should being fresh produce to the lesson today and tomorrow and to the mourning comforting

I should buy fruit then

I should wake up early tomorrow for healthy deeds. for example at 5:30/ 6:00.

what should I do to eat healthily?

take walks

go for the runs

practice yoga at home

register the yoga in Tel Aviv for one lesson

create learning material in Hebrew and English and post them

do writing exercises

less fill my schedule with social activities

fill it with learning health, exercising, 

update the daily blog during the day

what should I do to eat healthily?

if I'm in "Ne'eman Pastry" I can order fresh juice and a salad

I can buy fresh juices when I'm out

I can buy fruit and eat them when I'm out and hungry

I should have fruit for after power workout

I should read about damages of fried food and white flour

maybe drawing fit body will help somehow, maybe it will cause me to imagine it and create by that reality for myself

maybe I should write general articles not about myself

I can weigh myself, measure the circumference of my belly

I should write more often in my blog. maybe update what I eat in it.

I can record myself having self health coaching and upload it to spotify or soundcloud.

what should I do to eat healthily?

eat slow

squats at home

push ups at home

sit ups at home

plank at home

work on my hand stand at home

  

self health coaching, Thursday , March 31st, 2022

 I had a bad lunch

Gad falafel

Then another half falafel

Then hala with almond paste, chocolate

Coffee soy milk, cigarette

Then I had to sleep because it made me super tired.

What can I do?  Whenever I can, I should do something. Like now having health coaching

I'm still tired. It's afternoon and I'm going to my workplace for 3:42 more hours.

I took with me water and clementines.

I hoped to work out today. 

I must pass at home before that.

16:56 someone ask is someone wants sandwiches?

I'm too weak not to take. That's fine. I know what I need to do to step up to a higher level. To learn about health, to work out, meditations. Other reading and learning. 

What is my fitness weekly plan?

3 60 minutes walks

3 runs 25-30 minutes

3 yoga

3 60 minutes power workouts

1 dancing tutorial

2 bike rides

My diet plan:

3 fruit meals,my salad, My cooked food

12 more options:

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

Water,  herbal tea, fresh juice, smoothie

Omega 3, selenium

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Saturday, April 2nd, 2022 - 30 minutes

 it can't be continued like that

I must change something today

maybe, 

since I have work and other hobbies, but also free time, I can do every other thing - for my health.

for exampe:

for my health: health coaching 30 min

not for my health: checking test 30 min

for my health: learning about health 30 min

not for my health: going to Kabbalah lesson

this is an idea.

I had another idea as a thing to do. as I used to send to my trainees daily learning material, I can send it via Facebook. I can consider that as 30295.

what else can I do to achieve healthy lifestyle?

maybe I should limit trips to one a week

maybe I should write everything I eat in my blog

maybe I can record a blog and upload it to Soundcloud/ Spotify

maybe I should make greater effort to learning about health

maybe instead of reading 10 books in parallel

maybe I should be more concentrated in the one thing I'm doing

I can exercise today

I should pay more attention to exercising

maybe I should wake up earlier everyday and start with exercising, the 5 a.m club

what else can I do to achieve healthy lifestyle?

I should buy fruit and vegetables

I can order organic vegetables online today,

I take a walk, run, practice yoga at home, dance at home, 

I can meditate when I'm not tired

I can read about the meditation technique in the book

I can watch YouTube

I can find a health Facebook group and page and read

read a  Dr. Greger's website article

I can do writing exercises

what else can I do to achieve healthy lifestyle?

I can read about withdrawal symptoms, the damages of sugar, 

fill the bottles with water

update the shopping list

sort the things in my fridge, 

every time I cook, to write it so I can throw it after 3 days if there's still of it.

eat daily salads, green leaves, seaweed, brazil nuts, omega 3 source, 

read about health in Hebrew

listen to my stomach

eat raw vegetables when I'm hungry

change my mindset

do that writing exercise where I write what are the thoughts and believes I should have as my mindset

what else can I do to achieve healthy lifestyle?

do this writing exercise that is called: fake it till you make it, where I describe the things in my life as I want them

drink water

fast

be careful with distraction

trips and attractions are good, but any way I need to eat. it's actually an easy thing, if I just need to eat some way, because I eat any way, so I have time to other things

attend OA meetings

read OA literature

do this writing exercise where I write the ideal behavior for the next days

what else can I do to achieve healthy lifestyle?

stop eating in 19:00

start eating at 11:00 when I'm hungry

do intermittent fast

read about intermittent fasts

write the time of the first and last bites every day and calculate the night fast aiming to 16 hours.

uplifting my motivation by uplifting acts

charging the motivation battery, every day, few times a day

read runners' blogs

read about running

what else can I do to achieve healthy lifestyle?

use the helping tools, get reminded of them

listen to health podcast

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