Tuesday, May 31st

 there is stress in my belly

I am stressed

but I should relax.

I can trust G-d and let him guide me.

it's easy to say than practice.

lately I eat a lot.

a lot of junk. 

do I want to change it? 

yes

this is why I'm writing now, here.

Do I want to change it?

I'm despair, and tired of this situation, my self confidence is low, do I want to change it?

I want to eat less junk food, yes. I want to clean my body, yes.

why?

I should meditate.

I should return to running. 

I just need to stop eating

stop turning to food

even if my belly is full, I still want food. specific food. exciting food. chocolate, bread, I don't know, sandwiches. coffee, cigs.

I sense the pressure in my belly

I sense the extra fat in my chest. man's boobs.

I find myself eat when I'm not hungry.

tomorrow, it's a new month. I'm not going to renew my monthly bus pass.

instead, I'm going to use my bike to school. 

I'm flying right after the end of the year

for 2 months

I need to find solution to my cat and plants

so, I'm going to use the bike more.

I need to organize my fridge

maybe to have 1 hour of health coaching every day.

today I had power workout. where is it written? I don't have a  table for this week.

should I make one?

yes.

what are my goals?

1. quit smoking

2. quit coffee

3. quit animals' products

the pressure in my belly is high

I'm tired and I stay writing here

but my eyes are tired

and especially my belly become bloated.

I'm trying to reach health

but staying up when I'm tired, doesn't help

on the other hand

how can I break my addictions?

I'm going to sleep

soon

any way, I stop having health coaching while I'm tired

am I tired? or it's the bloating belly sensation  that I can't stand?

343

Monday, May 30, 2022- health coaching

 I just had 3 pizza slices

Before a vanilla pastry

Before a coffee soy milk and chocolate pastry

Before: salad tahini hummus majadra potato green beans

Before 1-2 nectarines

Before: 2 potato pastries, 2 chocolate pastries, coffee soy milk cig.

What can I do to improve my health? 

While I ate pizza I read articles about dairy industries

I should also watch videos, it's more powerful.

I'm standing. Too much sitting.

Even though it's less accepted.

I finish at 16:00

I have a lesson at 6

I can take a walk.

Tomorrow I can go to the gym

Maybe tonight?

When can I run?

I can run for 5 minutes.

Maybe tomorrow morning, first thing in the morning.

When can I do yoga at home?

Tonight after the lesson, when I come home!

When will I eat the cooked food I cooked on Friday?

So, it's good for 3 days, till tonight.

So maybe I can eat it tomorrow.

I could have taken it today to school and even share it.

But instead I bought food.

When am I going to make a salad?

Maybe they night

Maybe tomorrow evening.

What do I want to learn about health?

Food addictions, addictive foods, belly fat, vegan bodybuilding, animals industry, white flower damages.

16:18 thinking of coffee soy milk and cig before the lesson.

It's hot outside

I don't have shorts and sandals to change

The fruit I carry

The fruit I didn't eat

Are going through degeneration/ they become over ripen.

Do I want to try to prevent it?

I am tired

It might be the main trigger for a coffee and cig

Maybe it's also the digestion that needs so much energy

I should read more about raw foodism

Or I should be raw foodist

Or if I ate only raw food, maybe I could feel energized, clear minded, 

If I drink coffee and smoke now, how can I change?

Ok, I’m

I’m the city if I want to take a rest, I need grass and shade 

Where can I find it?

Sunday may 29

 6:04 I woke up early

I might return to sleep

I feel sadness about the issue the theatre raised

And more emotions about more subjects

It's time me to practice doing something with the emotions either than bury them by eating and smoking

It's either to feel them

Or to convert them to joy ?

I chose cake coffee cig

I'm bad

12:30

I went to the gym. I forgot 2 bananas at home.

I started to work out. felt weak. went out to eat. could choose fruit. chose 4 burekas pastries (2 not  vegan) sweet pastry, coffee cig and then completed the workout.

it's a new week. talked to some friends about personal challenges. I felt their support.

I have 2 bananas, nectarines, watermelons

I have quinoa dish with lentils

hala bread, hummus, eggplant salad, cake, 

I'm over fat

I saw a fit guy in the gym and fit guys yesterday in the theatre

I deal with problems in my life but there will always be problems

the fit guys have problems too

there are fit people who live in the same stressed western world who don't overeat, who don't smoke, so I can deal with my stress in other ways too.

How can I do it?

how can I deal with my stress/boredom in healthy ways?

1. I can attend more OA meetings

2. I can read freely (on the internet) about specific issues rather than general books

3. I should write everything I eat

4. I should drink more water, eat more fruit and vegetables, make more salads, eat my cooked food, throw/ give away the eft over cake, pastries, bread

5. I can write everything I eat

I can be aware of why I eat, 

6. I should somehow grow my motivation to the way I want to look. why do I want to look fit? 

How do I want to look? why? 

I'm sleepy at the moment

just made an appointment with a friend

to visit an exhibition. I must rest. I feel sleepy. I don't have to share everything with her.

especially if she's not excited to hear.

I stop now because I'm tired.

updates:

with my friend I had a smoothie

after she left

at home: I had 3-4 hala bread slices with hummus, eggplant salad,  vegetables salad

then, unfortunately another fall, like to end the eating: a cake, coffee sugar cig.

must find the way out.

20 minutes self health coaching, Saturday, May 28th, 2022

 15:42.

there's food at home. there's bread. hummus. salad. fuck I want it now.

on the other hand, the sensation in my belly: there is something. it's not loose. there's pressure and still there's craving. an urge. an attraction to eat bread, hummus and salad.

I want to write everything I eat. 

I didn't do it today until now.

Thank G-d, I found a job. it's not final 'cause I'm checking one more option, but at least I have something in my hand. and I'll try to make my decision as quick as possible.

any way

I should talk about food here, about my health, and only in general about my life.

so, there's something stressing in work. that's enough.

yesterday, I hosted friends. we were 13 people. 

and I was left with lots of foods.

I ate them in the morning.

I have lots of foods right now:

watermelon, nectarines, salad from yesterday with oil which is good for today only, 

dish that I cooked of quinoa, red (orange) lentils, tomato sauce, onion, beet, carrot.

bread, another bread ( I put it in the freezer), hummus, eggplant salad, 

cake, pastries, salty cookies, salty roasted seeds.

about 3 baked falafel ball.

the way I document things

I need to reorganize it.  

I want to write everything I eat. 

It's a turbulent time in work, relationships and plans for the summer.

I want to write here in the blog more.

the future is unknown. I don't know where I'll work next year, but I know it's in Israel. at least I know that. I don't know what's the plan for the summer. maybe I'll fly to the U.S for 2 months.

20 minutes is over.

but I'll keep writing here.

16:15 I ate 3 falafel balls, 2 Hala bread slices, hummus, eggplant salad and vegetables salad.

not I'm full. 

17:16 pressure in my belly

18:33 I ate roasted pistachio + sunflower seeds

20:27 I fell and smoke

I ran out of energy now

So stupid of me

No oxygen 

Oh, I think that I smoke because of the energy I felt from my friend now

So what will happen if I’ll work with children who come broken families, I’m used to eat and smoke after that 

Before I ate mufleta bread with honey

After the emotional theatre show I ate another mullet bread with honey, 2 pieces of sfinj  donuts

At home coke with cig.

Emotions: sorrow, emotional pain, life is not simple, problems in relationship, disappointment, rejected, low self-esteem, overweight, 

341

Friday, May 27, 2022

 So

I was awake at 3-5 in the morning

And finally had coffee and cig

Of the morning

Managed to fall asleep

And now I'm before a lesson interview

I had 3 burekas, one dairy.

I think I should use more this blog

Yesterday I participated in an online oa meeting

I should write about all the habits I want to uproot

And all the habits I want to in grain.

The habits I want to uproot:

I smoke

I want animals’ products 

I drink coffee

I eat bread, pita, lafa, pastries

I eat burekas, sugar, salt, oil, refined sugar, fried food,falafel

Fries

Fried eggplant, I overeat, I eat when I'm not hungry

Habits I want to in grain:

Yoga at home

Power exercises

Walks, runs, power workouts, chin-ups, pull-ups, 

I want to make salads, to cook, to eat leaves, seaweeds, sprouts, I want to sprouts, to drink fresh juices, to make fresh juices, to drink water, herbal tea, to write when I have cravings,

11:01 standing in a line for a fall

I'm smoking and drinking coffee

I'm stressed all the time in stress

10 minutes at 18:42:

I'm hosting 8-10 people except me for Friday dinner.

my last meals were 2 bananas and maybe twice watermelon.

I'm gonna cook red lentils and quinoa + tomato sauce and I'm gonna make a big salad. 

I hope there will be enough food, otherwise I'll cook something quickly and make more salad.

it's a lot of people. well, they're supposed to bring food too.

I usually eat a lot in these kind of events

my fixation/ correction of behavior is to eat less. just to taste. not to overeat.

good luck and enjoy! I love you!

Thursday may 26

 5:52 I have 2 interviews today. Work, 

At 4 zoom

At 5:30 workshop for quitting smoking?

To get prepared for tomorrow’s lesson.

when I don't eat junk, there is suddenly spare time. 

7:07 I can control my thoughts

I can create thoughts 

8:18

Free time is a challenge

Of course it's a gift

But a challenge

Suddenly I have 50 minutes to pass

How will I pass it?

Instead of quickly buy coffee pastry and smoke before an interview and wait long minutes in the line and eat something that will make the smell go away

I can sit down , relax ,look at the flowers ,read an article ,use breathing exercises, write a post of how to get over cravings, relax, write positive thoughts, observe the stress, calm my mind down with positive thoughts, 

10 min, Wednesday, May 25th, 2022

I brought l cut melon (this time -cut) to school.

My belly is full.

Started the day with a coffee plant milk and a cig.

I'm looking for a job and hopefully, I'll finish the search on Friday.

nut I should relax anyway, because, I should trust G-d, and if I listen to him, then nothing is matter.

I'll find a job now, I'll find a job in a month, I will never find a job, I'll die today (G-d forbid). It's his will. 

I could listen to him and walk according to his guidance or live in tension.

any way

Lately, I lost my confidence in believing that I can change

but I must change. I don't want to be ill, sick, or have diseases. and I already have 1, 2, 3 pathologies I know about.

Thankfully, I have lots of spare time. I can work out, read, learn about health and think about posts to inspire other people although I'm not sure I'm fit fot that. Actually, G-d, should I continue trying to inspire people to a healthy lifestyle while unfortunately, I keep leading an unhealthy lifestyle?

yes.

10:15 I have free time at work. till 11:45. I can go out et pastry smoke, have coffee, eat cooked food.

but I'll try to make it different this time:

first of all, I'll finish reading an article about watermelon.

I actually have an urge to go and do it ( finished the article, there are more)

going out to the sun, be outside, be outside workplace, see people, is more fun than sitting infront of the computer

but, even if I'll have to leave at 14:30 and get straight to my other lesson, after it, I can eat foods and celebrate junk food. so, I'll just wait today and so something else. Thangs G-d for this way of thinking. 

I'll read another one about watermelon from Dr. Greger's blog.

Now I'm going to read 3rd article:

Dr. Greger’s Daily Dozen Healthiest of Healthy Foods 

https://nutritionfacts.org/2021/07/29/dr-gregers-daily-dozen-healthiest-of-healthy-foods/

22:23 we can act like the creator

We can draw our desired reality

We can control our thoughts, control our mind

I can decide what will happen, what to think

I can decide to say ‘no’ to destructive thoughts

 340

Monday, May 23, 2022

 I’m trying to relax

To take everything easily

I have melon, whole melon, a knife, a spoon

I have some loquats

After school I’m going to an interview in a place most of the chances I don’t want to work

And then to a Gita lesson

Then I’m free

In between I plan to work.

Exercising today: 

I can take a walk after the lesson

I can’t think about something harder

After the recent falls

Like yesterday night.

I should be exposed to more content of rawfoodists

But not only the books

But channels, instagrams, people

Of pictures, graphic images.

I should listen to my stomach

In general, I think like I don’t succeed leading a healthy lifestyle

At all

Is it my destiny?

15 minutes self health coaching, Sunday, May 22nd, 2022

 I had a fruit meal today

I rode the bike today

I meditated 1 hour today (not in 1 shot but in total)

I read a little at "How not to die"

I have time till my lesson today (I shouldn't think about my tasks tomorrow)

and I'm going to learn about health. not only from the books but also from people who live a healthy lifestyle.

An idea. I should devote time today to understand how to upload audio content and make my own podcast. (as part of the 30,295 project).

I can watch YouTube

I should make a list of rawfoodists' content.

the idea of eating fruit (mainly water) for lunch was less appealing than eating a falafel.

ok, let me write a desired menu for a day:

first meal: loquats

second meal: melon

third meal: watermelon

forth meal: a salad (15 ingredients)

tahini, lemon juice, cucumber, tomato, red pepper

flax seeds, sunflower seeds, pumpkin seeds, wakame, carrot

alfalfa sprouts, lettuce, parsley, cilantro, green onion

another day:

1st meal: purple grapes

2nd meal: apricots

3rd meal: bananas

4th meal: 15 ingredients salad:

nori, avocado, beet, radish, cooked canned chickpea, 

lemon, tahini, paprika, cumin, cherry tomato, 

yellow pepper, orange pepper, pistachio, brazil nuts

20 minutes 2nd self health coaching Saturday May 21 2022

 the purpose of this writing is to help me live healthy life.

I had a huge fall

I went out for a walk with my phone, aiming to walk abut 1 hour

at the beach (half way) I started to feel weak and hungry

I remembered that I once saw there's a falafel there

I ate lafa bread with hummus and salads and fries

and then was still hungry

then was the real fall

I ate a big burekas with an egg, a coffee and bought a second cigarettes package

I bought everything with my phone

crazy

well, maybe I should less writing and learn about health

I listened to a good YouTube video where there was an interview with a rawfoodist.

my lesson

I should have taken to this walk food

or I should have bought fruit

now, there's pressure in my belly

it's unbelievable 

 I think I'll stop writing and start reading now 

by the way, 

I thought about how to catch up 2190+150 when I'm only at 337. Maybe I should record a podcast in Hebrew and in English.

I will hopefully do it in summer.

337/2190/30295

30 minutes, self health coaching, Saturday May 21, 2022

I have melons, watermelon and loquats

I might have ingredients for a salad

this is what I plan to eat today.

I bought cigarettes and a coffee. My quitting didn't work.

maybe I can succeed with lessening the number of cigarettes I smoke.

I have time today to learn about health. besides work (3), this is my plan.

I hope to find a new workplace in 2 weeks.

there's an empty pot on the electric stove top.

at the moment, I have pressure in my belly.

it's very hot today. I'm home thanks .

I should water fast till the pressure passes. and if I'm hungry, there are high quality fruit.

I lost the table of habits I'm following for this week,

since I'm supposed to have 2190 health messages when I turned 43 and this is the 336, after posting 5 pictures as 1, I will start posting 1 picture as 1 message.

during the upcoming summer, I hope to be where I'm supposed to be.

I'm afraid I'm not able to meditate for half hour today, because of my missing meditations in the past days, but I can start with 5 minutes. and maybe I should read the book I have about meditation.

it's Saturday. A day off. no plans. it's 11:00 a.m., I have time to do many things, I can relax. I should relax.

let's look at my current shopping list note:

it says a tube for the tap, 3 wood legs for the bed and a battery for the weight scale. 

it doesn't mention cucumbers for salad

I need to see if I have cucumbers. I should go through all the products I have at home.

maybe I should start again devoting my deed to G. maybe that will help me walk the talk more.

I will make a new table now for next week and  I'll include today.

I made it.

what will help me to live a healthier lifestyle?

to listen to my stomach and avoid eating when I'm not hungry.

to learn about health and get inspired by people who live the way I want to live.

meditations

runs

power workouts

relaxing

finding a job

reading articles on smokefree.gov

healthy Facebook groups

push-ups at home, plank, squats, moving more, walks, stands, bike rides, movement lessons, contact, yoga lessons, 

water, herbal tea, 

resting during the day, naps, noon naps

meeting my buried emotions, 

I can't believe I bought cigarettes

and I drank coffee with milk

quiet. it's quiet today. it's Saturday. 

no plans with other people. time to be at home and do good things.

what else can help me live a healthy lifestyle?

enjoying this quiet day at home

working on my connection with G

getting inspired by people who live healthily, learning about health from different sources

creating messages posts

drawing fit bodies

looking at the mirror at my body, understanding what did I create by my choices, imagining how I want my body to look like

meditating more than once, maybe twice

run 5 minutes in the evening

what can I do to live a healthy lifestyle?

ok, the timer didn't work. so I'll stop here. oh, actually I started at almost 11. I have 3 more minutes.

What can I do to live healthily?

listen to my belly

aiming to have a loose belly sensation rather then stressed/ pressure sensation/ sensation that the belly deals with content/ heavy/ dense food.

disconnect with people for a while and work /do good things.

thanks.

 336/2190/30295

10 minutes self health coaching, Friday ,May 20th, 2022

 I don't remember when was the last self coaching

and today I only have 10 minutes

although I need 30 minutes at least.

any way 

thanks to  , I have a weekend, and besides working and look for a job, I will get back to my work.

During the summer I'm going to devote my time to this work. 

but on this weekend

tomorrow

I'll clean the house, wash the dishes, do laundry, cook maybe, eat melons, loquats, watermelon, lettuce, 

pistachio, I should follow raw foodists contents.

I'm avoiding staying alone

but I can do good things while I'm alone

any way, it's Friday and I found a place to go, with food

and socializing, veganism, singing

as part of the quitting smoking program I'm at, 

I quit smoking today

I had a party with a friend

I gave a short speech

I smoked

I gave all my stuff to this friend.

the guide told us to use the tool of "only for today"

I coincidentally or not, saw a post of a question and answer for: what kept your avoiding? I read as many answers as I can

I resonate with: I don't want to go through quitting process again

something of mine: I quit. if I'll smoke even one it will lead to a whole new habit (as if I'm after a month of avoiding.  I guess I already repeating this thought when I thought of that moment)

oh and I also got advised by the teacher of Gita. I asked: according to the way we're learning, we can't say a success is ours/our ego? why?

I asked that 'cause I think my ego wants to say the quitting is his not the program not the guide of the program and I wanted to rebut it.

the answer I got

wasn't clear and I need to go 

I'll listen to it again. 

335/2190/30295

15 min, Monday, May 16th, 2022, self health coaching

 I started to carry a note in my pocket

It says in the title: I’m doing my best to fill my duty

Here

To live a healthy lifestyle 

To be a role model for healthy lifestyle 

To encourage, promote, show the way, help people to walk this way of healthy lifestyle 

And then I write what o eat, what I do.

I’m looking for a job nowadays but thanks G-d I’m calm

There’s demand for my role

And although I can improve, am improving and will improve to a much better level,  I estimate myself highly and confident I’ll find work. This is why i’m not stressed about finding work and can bargain/ look for what I accurately want: High school, close.

Back to health

I finished work and decided to stay outside till the lesson.

So unfortunately I had another pastry and a coffee before I sat to work

And I thought to go to the beach but the coffee cig pastry just made me tired

Time is over, last sentence/s:

I should try to use the note

To get reminded few times a day about my duty and my decision to do my best.

334

15 minutes, self health coaching, Sunday, May 15th, 2022

I came to work. it's a place where basically I have free time. It's 9 hours.

good view. it's a gym in a residential tower. I plan to work out later.

I have a half melon, 2 cucumbers and 2 oranges. 

I try to use the last Gita lesson's tip: to devote a sacrifice to G-d. Yesterday for example I was at the beach and saw there was falafel and I said to myself: sacrifice it for G-d, he will appreciate it. and today I was thinking of buying a small cheese Burekas pastry and did the same.

thins happens in my life, it's not s stable time: I have problem with relationships (in plural) , I'm thinking of leaving the country, I got fired, I'm looking for a job.

I woke up early today to arrive work. I started at 7 a.m.

so, I'm dizzy. I'm after coffee and a cigarette.

it's important to listen to my belly.

I snore very loud, it's the cigarettes, overweight, 

I must quit smoking and start running/ run on a regular basis.

I'm looking for a document of built in structure of self health coaching.

1.       Free self health coaching

I did it above.

2.       What did I eat yesterday + exercising?

I rode the bike

I ate 4 slices of Pizza, not vegan, coke, 4 cigarettes, 4 oranges, banana +parsley smoothie, Doritos with industrial hummus, mushrooms with tomato sauce, rice cakes with avocado and tomato, rice cake with chocolate  and jam and peanut butter, green tea, coffee...

1. What are my goals (15)?

1. to lose body fat

2. my goal is to quit smoking, to be a non smoker.

3. my goal is to keep my diet vegan, to avoid animal products foods.

4. My goal is to inspire people to healthier lifestyle

I need to make this way of life sexy and market it for free

that should be my gift to humanity/ animals/ earth/ nature/ G-d

5. to workout more: 3 power a week, 3 runs, 3 yoga or more, bike rides, walks, standing

6. My goal is to eat more fresh fruit and vegetables, to make my salads, to cook my food

7. My goal is to quit coffee

8. My goal is to find other healthy ways to deal with emotions/stress/ boredom

9. My goal is to keep listening to my belly, and to avoid eating when I'm still dugesting

10. My goal is to have 10% body fat

11. my goal is to learn about health and to provide explanations about advantages and disadvantages of food

12. to learn about fitness and be familiar with exercises

13. My goal is to overcome urges/ desires for junk food/ overeating

14. My goal is to have a flat solid belly

15. My goal is to have a functioning Thyroid without mediction.

2. Why do I want to achieve them? 

I  want to look better, to feel better, to help other people to have the same, to save the planet, the animals. all of this will satisfy me. 

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

4. What are the obstacles?

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

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?

331/30295

15 minutes self health coaching Saturday May 14th 2022

 I'm wordless

I'll ask questions and answer

q: what's your goal here?

a: to manage healthy lifestyle, to avoid overeating and junk food, to lose body fat, to be a role model for living healthy lifestyle easily and enjoying the results.

q: how are workouts?

a: yesterday I had power workout at the gym and even enjoyed.

it was the second power workout for this week. and the last in the gym for this week.

Tomorrow, I'm actually working in a gym so I can have a power workout but it belongs to next week.

let me find my weekly chart where I follow my workouts:

I didn't run this week nor did practice yoga.

I stood.

I rode the bike on Thursday.

but I didn't write it in the chart.

today I have a free day

but I'm dizzy

I feel the extra fat in my chest

I woke up early

healthy thing I ate today: smoothie of 1 banana and organic parsley

I made chopped vegetables for salad on Thursday

I made a big salad yesterday.

my throat is sore

I believe because of the alcohol I drank on Wednesday and Thursday,

q: what is your plan to lose extra fat?

a: I should listen to my belly

I should choose more fruit and vegetables

I should cook and make salads

q: how would you quit smoking?

a: I'm in a quitting smoking 8 meetings workshop. I had the second meeting 2 days ago.

but anyway, I think I should try to skip cigarettes. 

If I smoke 3 cigs a day, I should try to avoid one.

then it will lead to let go of more and more cigs. so, all I need is to skip 1 cig again and again untill I see that I can keep avoiding cigs totally.

today, I smoked one.  let's say the next will be the one I smoke before bedtime. then it will be 2 for today instead of 3.

17:00 I ate 4 oranges and I’m tired now

In the beginning/middle of the 4th I felt it’s enough but continued eating

Did overeating oranges make me tired? Maybe

330/30295

Thursday May 12

 Last night I had 2 alcohol drinks, cakes food, smoking

Then a pizza pastry

Today I had 1 Clementine

I don’t cook or make salads - this is a problematic sentence

I’ll rephrase it

What will be the next dish I’ll cook and when?

Tomorrow: cereals and I’ll can add canned pea or chickpea

I plan to ride today back and forth

I plan to workout at the gym tomorrow

I will bring a fruit as a dessert tonight.

I got fired and it’s a new challenge in my life

To look for a job 

329/30295

Tuesday, May 10th, 2022 - Self health coaching

 Today, I took cooked food to school. it wasn't tasty. but I wasn't hungry.

I had banana - fruit 3

4 clementines - fruit 2

and 1 clementine - fruit 1

but, I didn't eat a salad

I had a bad day

I was informed that I'm fired and I lost my keys. 

I found it when I got home (the lost) and returned by bus to school. Thanks G-d I found it and then, 

I ate a lot outside. first falafel then a sandwich with eggs... I'm sorry.

I had 2 coffees, 2 cigarettes so far.

I didn't work out

I was thinking about going to the gym, but I'm glad I stayed home on this hard day

yes, there are harder days for other people

I thank G-d that I got only this

and maybe I should be 100% vegan for my karma.

I can meditate

but I should read about meditation

and I might fall asleep because I didn't sleep during the day.

tomorrow I don't have time to workout

I have a busy day tomorrow

and on Thursday

so, I plan to go to the gym on Friday and Saturday. I'll write it in my diary. 

I'm digesting the food, the falafel and the bun with the shakshuka ( eggs)

and I'm tired

I have ripe avocado

I have rice cakes

I need to cook something

I have cooked canned chickpea

328/30295

Self health coaching, Monday, May 9th, 2022

 I started today with coffee cig sweet soy milk

Then a clementine

Then 3 bananas and 3 lettuce leaves

I bought before school bananas clementines and lettuce

I'm doing now health coaching

I don't know what workout I will do today. Yesterday I had power. So maybe today i’ll walk/ run after the evening lesson.

I can work out on Tuesday and Thursday/ Friday

J have options

326/30295

self health coaching , 15 min ,Sunday, May 8th, 2022

 I didn't sleep well

I smoked 4 cigs yesterday

this morning before the 9 hour shift ( which I have more 4 hours of) I ate small potato burekas (margarine + dough), 2 bites of chocolate pastry, coffee soy milk cig.

not long ago, (it is now 11:58), I ate 3 clementines

I have here pistachio, about 6 bananas and my cooked food from yesterday: brown rice, buckwheat, vegetables(carrot, beet, red bell pepper)  and I added natural peanut butter. 

I did strong 60 minutes power workout here at work at the gym. 

I lifted heavy weights.

I read a book: the power of unconsciousness mind.

I'm doing now self health coaching.

I'll learn about health during this shift. I plan to sleep at noon. Gladly I worked out today.

I might run here for 10-12 minutes.

I will try to buy organic green leaves after the shift.

checking now where's the closest store.

found one. 

I need a Brita filter, more things.

I need fruit.

I want to eat 100 grams of fibers a day. maybe I should add it to my list of:

omega 3, zinc, selenium, probiotics, green leaves, B12, seaweed.

I'll run, I did power workout, if I'll run 12 minutes it's 2 minutes more then yesterday's run? yes, it was yesterday when I finally got back to run.

yesterday I entered the sea. the water were a bit cold. maybe I should make it a habit and enter the sea all year round.

I can meditate here but since I'm sleepless I know how it will look like.

324/30295

self health coaching , 15 minutes, Saturday, May 7th, 2022

 I started with 35 min meditation

it was hard 'cause I fell asleep but I didn't stop it. later, I got back to sleep.

then, started with banana, then had coffee and cig which lowered my energy.

I plan to start today with the fruit I have (3 more bananas, 3 more clementines)

I want to run, maybe to walk, 

I can practice yoga at home, do a power exercise at home like squats, push-ups, plank, work on my hand-stand, sit-ups, back extension for lower back.

I plan to learn about health as much as I can. there are no plans for today.

I should listen to my stomach,

wash the dishes

eat 2 brazil nuts, grinded flax seeds, take B12, Probiotics, 

I need to buy leaves, 

tomorrow I'm working at a gym 7-16. I'll have to get there earlier by bus/bike/ electric bike.

I need to buy new Brita filter.

I checked my blood tests, TSH is high. my health demands changes in my diet.

less cigs, coffee, margarine, doughs, fried food, fast food, outside food.

I should buy more fruit, there's watermelon in the stores.

I need leaves, water rich foods like fruit, smoothies, zinc!

I should post more information. this blog is not enough for 30295. no body sees it.

it's 10:55 and today is the last free free day. 

I devote it to my process. I must take only one break for fun, but the rest is for doing my things.

I have dates, sunflower seeds, fennel, beet, carrot, 

I should buy organic leaves, 

I should quit smoking

today I started to fill a table I got from the quitting smoking workshop

for each cig I need to write the hour, the need from 1-4 and and the pleasure from 1-4.

yesterday I walked. 

what a bad beginning of a day coffee and cig instead of short run or short walk

or yoga

or being outside at the fresh air and sun

Friday, May 6th, 2022, Self Health Coaching, 15 minutes

I rode the bike twice today

I ate a clementine

I meditated 35 minutes

I'm having now self coaching

I plan to ride soon to the gym to workout.

I might practice yoga and power exercises and standing at home.

I will eat my cooked food, I still have pasta

I can add to it dried herbs spices

I'm going to a dinner. I'll make a salad or cook for that.

I should wash the dishes today,

I should learn about health today at least 1 hour. it's a day off.

I have pistachio

I want to read about erection dysfunction

it might motivate me to eat cleaner and quit smoking.

The coffee cig of the morning lowered my energy

I think I should eat before the gym

and the best will be fruit. I have clementines and bananas. I should also buy fruit.

and green leaves. and make a salad today.

I have dates, dried blueberries, 

I don't have tofu

I should eat meals and not snacks and picture them and upload them.

I can upload 5 pictures at a time and not 1 picture every time.

I'm hungry and thirsty.

I'll eat and go tot the gym. 

the pasta is more appealing than the fruit

the belly is not loose now but I still need nutrients. that's a correct accurate way to describe what I need because it's not that I need to smoke or coffee or chocolate, I need whole foods. natural food, unprocessed foods.

I'm dizzy now. because of the coffee cigs. foggy mind. not so clear. 

and there's some stress in my belly. 

pasta is glue. 

it's a beautiful day outside, although people are killed by terror attacks.

it's not hot, a bit chill.

15:52 maybe I should read while standing now, because of the stress in my belly. I ate a pita bread and small pastry, two actually. 

on the other hand ,maybe the body needs the energy to deal with it, 

or maybe it will be easier to it if I stand, then the pipes will be open

 321/30295

15 minutes self health coaching, Thursday, May 5th, 2022

 I've just had bread with jam chocolate, coffee soy milk and cig

I'm bothered with personal issues

it's a holiday, lot's of free time, thoughts and emotions

I must collect myself and walk on the right path as much as I can.

I have pasta from yesterday. from Sunday I have cooked artichokes. I'm not sure they are still ok. it's Thursday today. 

I rode the bike today

had already 3 cigs

I'm doing now health coaching

it's 18:41. there's daylight outside.

no plans for this evening

I plan doing good things most of the time like learning about health, journaling

maybe I'll take a walk

I have 2 more free days 

tomorrow a friend is coming and we're going to a dinner: another not the healthiest plan I guess.

I can try to eat not too much but dinners are not a good activity

I can learn about health for an hour, I can read two books/ articles

I can stand, practice yoga

stop contacting friends today

I'm bothered and I bother them I think

I don't have leaves

yesterday I finally cooked but I don't remember when was the last salad I made. it was on last Friday.

I don't have work, not kids, I have free time

maybe I'll take a walk

maybe I'll take a walk on Tel Aviv promenade where there're many people working out.

the cigs lower my energy

I don't want to sit too much

I should save my energy and channel it to healthy deeds or neutral deeds.

what I've just did (coffee cig chocolate) was a bad deed

it kicks me to write but also lowers my face tonus.

maybe I should change the way I write what I do, maybe I should enlarge my handwriting that it will be clearer: what I do, all the deeds I accumulate.

that I will have a sense that I did something useful. 

that I'm building my day. in order to direct myself into self building mode and mindset.

yes, I should lift my spirit by the deeds I choose to do.

320/30295

15 minutes self health coaching , Wednesday, May 4th, 2022

Yesterday I rode the bike 11kmX2

I ate today clementine

I think I'll go to the gym after school for an hour

I'm having now self-health coaching

I can learn today about health

I have about 5 days off. (On Sunday I'm working but not a stressful work) (today as well) 

anyway, I have 5 days off. it's good to cook, make salads, learn about health, meditate, run again, write, journal, and write about important bothering issues. 

there are many phrases I can search:

abdominal fat, bloating belly, pressure in the belly, cortisol, ghrelin, dopamine, etc.

I should read about running.

30295, my project of posting an inspiring message daily, 

I should raise the gear there

how can I do it?

I have many platforms

and this platform, this blog, is the least exposed, 

so, let's see, what I have:

Instagram, Facebook - my profile, two pages, then, we have Facebook groups! that's a lot.

I have Twitter, and I have YouTube.

I could picture the clementine I ate today and add something like:

rich in fibers, water, energy, vitamins, and antioxidants.

if I'm running, I can post something about it.

This blog post is number 318. but I'm supposed to be at 2190+ 120 = 2310.

so I need to complete 2310-318 ~ 2000 posts.

so, it could be my kick 

I can take this project as a pusher to the desired healthy lifestyle.

maybe a note on my phone is less accessible than a paper on my pocket

or not.

It didn't save what u wtote

Beer is not understood as well

J have a high Belly

It's not tasty

what's good in cigarettes?

It numbs emotions

It makes me less present

This way I escape from here and now

 

318/30295

May 1st

 19:15 tiredness leads me to.eat junk

I'm not at home, I'm in town, have plans

I fell

Started with an apple

Bought clementines

But ate almond croissant coffee soy milk cig

That's bad

My belly’s bloated

I feel bad and sad

I see some fit guys, they work out

I think I'll gave one plan for tonight, not two

I should prioritize fitness

Maybe I should wake up early tomorrow

Meditate and practice yoga before school

Have a night fast after this coffee

I starter eating at 7:49

Now it's 19:39 meaning 11:50 hours of eating.

Yes, 

It means no more food today

I smoked 3 cigs already today

I have few medical issues

I must do something

I should get help from you G-d

You and not him, this is my way to make a connection between us.

A girl running

Another person died from terror here in Israel

23 years old

Proportion

I got to live to 43 years old

Can I do something meaningful with the days I get?

Be an example of a healthy lifestyle?

Today I didn't drink a coke with my family. J didn't eat meat as well.

But I saw cows on Saturday and ate now dairy croissant

I could eat the clementines

I didn't think about eating them, just about buying them.

Now there's pressure in my belly