Thursday, June 30, 2022

cucumber, coffee v cream, cig

2 hours walk++

2 apples

falafel, fries, tea, dairy tiramisu

 power workout

cherry, rice, salad, baked veggies+oil,  v meat, frozen banana

green tea+ v cream + cig.

Wednesday, June 29th, 2022

 what did I eat + fitness?

2k run

f1: pineapple

coffee v cream cig

f2: grapes

4 rye bread hummus tomato arugula

pecan, 

ice cream 

coffee v cream , nicotine lozenge

- half vegan pie ( my partner wanted to eat)

I went  to a lesson where there was food

I ate salad and wrap (and I should have stopped then) and a sugar cube kind of dessert

then another salad and wrap

then ice cream, strawberries, and 2 muffins

then my partner wanted to eat with me, he wanted us to eat together (although I wasn't hungry)

I ate v meat, rice, baked oiled veggies, salad, 

then cig with green tea with v cream.

tomorrow's fitness is 1 hour at the gym + yoga at the pier.

368/30295

Tuesday, June 28th, 2022

 what I ate today + fitness?

f1: piece of pineapple,

coffee almond milk cig roll with chocolate + v butter.

probiotics1

11:45 raspberries (f2)

12:28 pineapple (f3)

4 bread slices, 2 v yellow cheese slices, tomato, v butter.

13:54 2 bread chocolate v butter, coffee v cream cig.

Walk

Walk

Probiotics 2

Pineapple (f4)

power workout at the gym 1 hour

a big fall:

we drove

the bike is not ready

he asked should we go home now or stay in the city

he also bought tons of food for home preparing

so it seemed like there are not going to be restaurants 

and then I thought that restaurants/ vegan restaurants is something I enjoy 

so I'm to blame, I suggested a vegan restaurant 

we ordered 3 dishes to share ( v wings, v steak sandwich and v tacos) , it was expensive

at least I drink just little alcohol

didn't drank all my drink because we pay for it/ to finish

man, I must be more assertive

then he offered ice cream

I ate v ice cream , again we ordered 3 things...

big fall.

I felt bad and pressure in my belly when I went to sleep

I had also herbal tea and cig.

planned workout for today?

1 hour power workout at the gym

planned menu for today:

f2, f3, s

there are: frozen bananas, pineapple, blueberries, kiwi, watermelon...

salad: cucumber, leaves, lemon, tomato, peppers

366/30295

Monday, June 27, 2022

 What I ate on Monday + fitness?

1k run

f1: pineapple, 

coffee almond milk, cig

salad, boiled egg, vegan cheese, vegan pizza, 

2 oatmeal cookies.

Probiotics, b12

Cheese watermelon melon crackers hummus cherry tomatoes carrot broccoli sweet popcorn 

Walk

Salad+ hummus+ v cream cheese

Cookie of oatmeal herbal tea v cream cig

what food we have:

salad from the morning, apples, banana, frozen banana, water, herbal tea, green tea, 

almonds, brazil nuts, pistachio, cucumber, blueberries, pineapple, grapes, watermelon, 

leaves and more.

Tomorrow I hope to get a bike that I'm going to use to get around.

I ran 1k today. tomorrow a 1 hour power workout is planned at the gym and a 2k run on Wednesday.

the partner cooked and prepared the morning breakfast

otherwise I would try to turn to fruit, 3 meals a day.

I'm tired of feeling pressure in my belly rather feeling it loose.

Sunday, June 26th, 2022

What I ate today+ fitness? 

f1: grapes

2 pastries of cherries+plum. coffee almond milk, cig.

half bagel, half roll, 2 eggs, hummus, vegan butter, vegan cream cheese, arugula, garden pea, 

power workout of Saturday 45 minutes

a big fall: Korean restaurant

I'm so tired for even writing about it

salads, rice, fried tofu, bock choi, spinach, mushrooms, seaweed, corn, lotus root, broccoli, tomato soup, 

pineapple

at home tow plum cherries pastries

f2: strawberries

2 pastries, f3: banana. 

coffee almond milk cig.

first of all, I'll complete what I ate yesterday.

what workout are planned for today?

completing 1 hour power workout at the gym of yesterday. 

tomorrow: 1k is planned. easy. I like it.

I find it hard to say no to my partner's food offer

I told him not to buy more sweet pastries. ( the plum pastries came in a bunch in a box)

he resisted

he also offered to make the breakfast with the eggs

I just said yes

I think, when he ordered the fries+cheese the other day and finally didn't eat, in these cases I should tell myself that it's his food and he doesn't mind to throw it. I shouldn't eat his leftovers.

so, I ate f1 (fruit meal 1) already today.

what healthy foods do we have?

watermelon, purple grapes, kiwi (2 kinds), bananas, apples, pineapple, blueberries, 

almonds, walnuts, pistachio, dried banana, brazil nuts, arugula, avocado?

lemons, herbal tea

I can write the workouts plan in my diary where all the other plans are written as well.

done. 

I'll buy today/ tomorrow a used bike, hopefully.

I booked 3 walking tours ( that's walks).

I didn't book tours for noon like I did yesterday. it was too hot.

I'll stand between each sits to arrange the stuff and clean. (moving)

and power workout of yesterday is in high priority for today.

361/30295

Saturday, June 25, 2022

 what have I eaten?

I ran 1k.

raspberries, coffee almond milk, cig, 2 plum-cherry pastries

watermelon. roll, two fried eggs (organic, pastured), vegan cream cheese, vegan yellow cheese, arugula, cherry tomato, the eggs were fried with olive oil but also also with butter

banana, 2 rye bread, v cream cheese, v yellow cheese, arugula. green tea, almond milk.

17:43 f4 (fruit meal 4) 2 kiwi

synagogue: 

cheese cake, 2 muffins, some orange cake

egg salad, pasta, hummus, half bagel, some roll, 2 pie, salad, potatoes, cream cheese, olives, 

pub/bar: coke rum

home: herbal tea + almond milk, cig

my choices are impacted by my partner

he asked me to buy eggs and butter. I also bought vegan eggs and butter.

yesterday, after the fries+cheese which he chose, when he wanted to eat outside and not the food we have at home, and finally I ended up eating that, I watched 2 videos about dairy farm.

today I have a free walking tour which is 2.5 hour walk + walk to the bus stop.

I wanted to buy a used bike today, but it's Shabbat, and from some reason, I try to postpone it to tomorrow.

I did smoke today, and people in the synagogue, who usually don't smoke on Shabbat, smelled my breath and I was really embarrassed. hopefully I'll remember that very well. new people who get to know me for the first time, need to deal with my stinking breath.

here I am at noon, tired, 'cause I woke up at 5, and still deal with jet lag. 

Friday, June 24th, 2022

 what I ate today?

watermelon

IHOP - omelet, spinach, cheese, tomato

coffee milk sugar cig

pancakes strawberries, whipped cream

Not hungry: raspberries

Chinese:

Tofu veggies rice sauce

Tofu noodles veggies sauce

Fries cheese 

2 plum pastries herbal tea cig

15:51 only now, I feel autophagy. not hunger. I'm happy to feel it.

the danger is that I'll come to its edge, start to shake, not choose the apples and grapes I have and finally eat too much and wrong food.

I'm on holiday. I should relax and act wise.

next planned workouts: 

Saturday: 750 meters run, 60 minutes power workout at the gym.

did I wrote every thing I ate yesterday?

a: now yes.

yesterday I ate 's' - which mean salad meal.

today I ate 'f1' which means fruit meal #1.

yesterday I walked 30minX2 but didn't record this activity. I did record the 0.5k run.

there's time to eat and there's time to fast. at the moment, it's time to fast.

when I go out, I should take with me fruit. if I need a knife so a knife too. I can take apples, bananas, nuts. 

what food do I/we have at home?

bananas, watermelon, grapes, cherries, cherry tomatoes, arugula, 

almonds, 

Thursday, June 23rd, 2022

 What I ate on Thursday + workouts:

I tasted lemon cake, had blueberries pastry, coffee soy milk, cog

quinoa, olives, egg, spinach, balsamic, vinegar, mushrooms

2 bread, 1 bagel ,vegan sausage, cream cheese, cheddar, cherry tomato, arugula, avocado, hummus, 

1 plum pastry 

37 min at the gym

dried banana, salad: avocado, dressing, pistachio, arugula, cherry tomato, almond, walnuts, lettuce, hummus, 1 slice of vegan sausage

1 plum pastry

herbal tea, cig.

what food do I have?

watermelon, bananas, apples, grapes, kiwi (2 kinds), blueberries, raspberries, avocado, cherry tomatoes, 

lemon, pecan, strawberries, pineapple, cherries, arugula, chopped vegetables for salad.

dried bananas, almonds, walnuts, pistachios, brazil nuts, 

herbal tea, 

what is my workout plan for today?

500 m run

workout in the gym ( I registered a gym here yesterday)

I plan to read and learn about health

maybe to walk as well

I saw there's a library I can walk to in a 31 minutes walk distance. 

maybe I can rent a bicycle as well.

17:33 I finally ran 0.5k.

I plan a 1k run on Saturday.

I made a table for all the runs during this summer. 3 a week. 

gradually increasing to 10k run.

my partner bought foods that talk to me/ attract me/ pull me.

maybe it's good that they are in this apartment

I will get used to ignore their voices.

I'm going to learn about health now. with breaks between each 30 minutes study and then in 20:30 I have a work out at the gym.

357/30295

Wednesday, June 22, 22

everything I ate on Wednesday + workout:

raspberry box, blackberry

then, coffee soy milk, cig, chocolate croissant.

Pistachio with salt and pepper, grapes

half mushroom burger, leaves, 3 vegan tacos, some quinoa leaves and mushrooms and an egg.

doughnut, coffee, almond milk and cig.

 

what food I have:

watermelon, purple grapes, blueberries.

20 minutes health coaching

I'm in another country. for 2 months. I'm sharing an apartment with a close friend. so, our chemistry is part of the impacts on my choices. it's not an excuse not to do my best in keeping a healthier lifestyle.

where is the closest gym?

it's 10 minutes walk. I'll go there.

that's it I started my holiday abroad. I plan to run, workout. learn a lot about health.

I have work today. in 20 minutes, for 1.5 hours. same every day till Monday. then I'll have 2 zooms I think. maybe 3. I believe it will be 2. so, I have a lot of free time to work on my change.

yesterday I didn't smoke. 

soon we will go to the supermarket and buy more food:

leaves, veggies,  cutting board, knife

yesterday we bought glasses, cups, plates, bowls, 

what workout do I plan for today?

500 meters run.

if we don't register the gym, I can do pushups, squats, 

is there a free outdoor gym around?

356/30295

Sunday, June 19 , 22-2

 I was in a lesson

I.ate a peach, some apple, red bell pepper, tomato

I drank water

But I also had chocolate cake, a small cookie.

Sunday, June 19, 2022

  copy the format for tomorrow  

what did I eat ?

what food do I have at home?

did I wash the dishes?

what is my current shopping list?

did I exercised?

did I learned about health?

how long did I devote for health coaching?

what is my menu?

what is my fitness plan?

what's my balance? what's my close credit card charge?

successes and falls of today:

a fall format:

what happened?

why? what were the triggers/ risk factors?

one step to improve it?

ideal behavior?

what will help to prevent it?

a success format:

what happened?

what were the good conditions? what helped to make it happen?

Saturday, June 18

 copy the format for tomorrow   V

what did I eat ?

mushrooms burekas , chocolate pastry, coffee with milk, cig.

bike ride to the beach and back home.

12:53 watermelon

14:57 watermelon

2 rye bread, peanut butter, maple, coffee soy cig.

probiotics 2 (there was another one earlier)

what food do I have at home?

did I wash the dishes?

what is my current shopping list?

did I exercised?

did I learned about health?

how long did I devote for health coaching?

what is my menu?

what is my fitness plan?

what's my balance? what's my close credit card charge?

successes and falls of today:

a fall format:

what happened?

2 rye bread, peanut butter, maple, coffee soy cig.

why? what were the triggers/ risk factors?

stress\ pressure in the belly because of the watermelon

sleepy/tired but can't sleep. it's usually the cig that makes me sleep, 

one step to improve it?

green tea 

ideal behavior?

fast until the pressure is over/ walk

what will help to prevent it?

quitting smoking by leaving the cigs in the street each time

or

holding on. it happened at 4 p.m. I tried to wait. I didn't fall asleep...

a success format:

what happened?

what were the good conditions? what helped to make it happen?

a fall format:

what happened?

why? what were the triggers/ risk factors?

one step to improve it?

ideal behavior?

what will help to prevent it?

Friday, June 17th, 2022

 copy the format for tomorrow  v

what did I eat ?

rye bread, peanut butter, maple syrup, coffee soy milk, og

watermelon.

watermelon

2 potato burekas, 1 mushroom burekas, 1 pita, hummus, cucumber tomato, chocolate pastry, coffee milk, cig , Bamba and Doritos.

what food do I have at home?

melon, watermelon. 

I should make a list now:

green tea, herbal tea, rye bread, hala bread, 

soy milk, maple syrup, peanuts butter, date honey, roasted seeds, 

2 tomato sauce cans, dry pea, green lentils, chickpea, quinoa, red lentils, tahini, black lentils, 

canned pea, tahini, lemon, sweet potatoes, potatoes, flax seeds, eggplant salad, sunflower seeds, sunflower seeds, wakame, brazil nuts, alfalfa sprouts, lettuce, purple cabbage, carrots, yellow pepper, red pepper, fennel.

did I wash the dishes?

Yes

what is my current shopping list?

none.

did I exercised?

did I learned about health?

how long did I devote for health coaching?

what is my menu?

fruit meal 1, fruit meal 2, fruit meal 3

my salad, my cooked food

water, fresh juices, smoothie, herbal tea

cut vegetables, dried fruit, nuts and seeds, green leaves, sprouts, walnuts/flax seeds (omega 3)

zinc, selenium (brazil nuts), b12, probiotics, seaweeds, 

whole rice, baked sweet potato, canned pea + quinoa + tomato sauce

what is my fitness plan?

3 walks, 3 runs, 3 yoga, 3 power workouts

standing, power exercises, 

what's my balance? what's my close credit card charge? V

successes and falls of today:

a fall format:

what happened?

why? what were the triggers/ risk factors?

one step to improve it?

ideal behavior?

what will help to prevent it?

a success format:

what happened?

what were the good conditions? what helped to make it happen?

355

Thursday, June 15, 2022

copy the format for tomorrow  V

what did I eat on Thursday, June 15?

potato burekas, mushroom burekas, coffee soy milk, cig

1 hour power workout

2 apples

salads hummus tahini pickles, rice, potatoes, green beans, mushrooms

I bought melon+watermelon.

coffee soy milk cig

cucumber.

fries, ketchup, mayonnaise,  vegan burger in a bun, coke cig

coke, cig

what food do I have at home?

melon, watermelon. 

I should make a list now:

green tea, herbal tea, rye bread, hala bread, 

soy milk, maple syrup, peanuts butter, date honey, roasted seeds, 

2 tomato sauce cans, dry pea, green lentils, chickpea, quinoa, red lentils, tahini, black lentils, 

canned pea, tahini, lemon, sweet potatoes, potatoes, flax seeds, eggplant salad, sunflower seeds, sunflower seeds, wakame, brazil nuts, alfalfa sprouts, lettuce, purple cabbage, carrots, yellow pepper, red pepper, fennel.

did I wash the dishes on Thursday?

not yet.

what is my current shopping list?

none.

did I exercised on Thursday?

power workout in the gym in the morning. 1 hour.

did I learned about health?

not yet.

how long did I devote for health coaching?

20 minutes

what is my menu?

fruit meal 1, fruit meal 2, fruit meal 3

my salad

mu cooked food

water, smoothies, fresh juices, herbal tea

nuts and seeds, dried fruit, cut vegetables, 

green leaves, seaweeds, sprouts, B12, probiotic.

brazil nuts, berries, watermelon, pistachio, omega 3

what is my fitness plan?

3 yoga, 3 runs, 3 power workouts, 3 walks, 

standing, riding the bike, 

what's my balance? what's my close credit card charge?

successes and falls of today:

a fall format:

what happened?

in the morning, potato burekas, mushroom burekas, coffee soy milk, cig

why? what were the triggers/ risk factors?

morning. habit. 

one step to improve it?

start with a fruit.

ideal behavior?

workout and eat fruit when there's real hunger.

what will help to prevent it?

health coaching, learn about health, time alone with myself, cooking, making salads, washing the dishes, walks, meditations, praying, relaxing, 

a fall format:

what happened?

why? what were the triggers/ risk factors?

one step to improve it?

ideal behavior?

what will help to prevent it?

a success format:

what happened?

what were the good conditions? what helped to make it happen?

A positive thought between each set at the gym:

Many fit guys come to work out early in the morning. They care about their fitness.

I have two apples and I should but a watermelon today and withdrawal cash.

I should organize my fridge and wash the dishes today.

I shoukd follow my bank balance daily.

I have prescription to nicotine pastilles that I can use.

Blueberries are in season and they are rich in antioxidants.

The gym is quiet in the morning.

I have water.

The gym is not crowded in the morning and the people are qualitative.

J can use the cage and the barbell for squatting, shoulder press, and deadlifts.

U should eat fruit for lunch today.

I should cook at home today.

I will read books today, learn about health and it will make me happy.

I can read the book: raw food explained, today.

I can take one hour walk today listening to a podcast or doing a walk meditation. 

Well done for coming to the gym in the morning before work.

I should lift my spirit every day with positive thoughts.

Melons are in season too.

I should watch YouTube today, upload my own content to YouTube and start my podcast soon.

I wish I’ll eat seaweed + dried fruit+ green leaves + Brazil nuts today.

I can read “raw food bundle”, a theory book not recipes book. I should do it.

I can finish 1 hour power workout and enjoy it.

I should start reading on Scribd a vegan bodybuilding book.

I should posting a lot of positive content ( 30295).

I have a knife for the apples.

I should learn about fitness, sports, physical exercises.

Maybe I should focus only on service, every time on the next service.

Wow, just saw an inspiring trainee.

That’s it last set. In

354

Wednesday June 15

Wednesday food:

potato burekas, chocolate pastry, coffee soy milk cig

5 plums

baguette with hummus and salads, olives, pickles, chocolate cake, coffee soy milk

coffee soy milk and cig.

 

Successes and falls

Yesterday fall

I went tired to the gym

Survived 10 minutes

Then had big potato burekas with an egg

Today's morning fall

On my way to work

Potato burekas chocolate pastry coffee soy milk cig

20:17 it's already 20:17. I'm not going to the gym like yesterday. 

I'm going to write, to read, to learn about health.

I allocated 10 minutes for this coaching

but I should write more

on the other hand I don't have enough energy to get up

to check what food I have at home.

I think that I should 

write everyday what I eat

ok. so I have a suggestion. I will open now a blog post for tomorrow. 

I prepared something.

let's what I ate today? I'll write it on top.

Tuesday, June 14, 2022

 today in the morning, first I had 4 plums.

then I had coffee soy milk and cig.

then I went to the clinic to get a treatment. let's say after it, I needed compensation. and in the morning also when I had the coffee I wanted a pastry.

and I was in tel aviv where all the cafes, the the holiday (vacation atmosphere)

so, I went to this apparently fancy bakery

and chose not a small pastry but big since there was so many fancy pastries

and coffee and oatmeal milk and cig.

ohhhh and I took 2 small pastries as well, potato and mushroom

the pastry was too sweet and all the pastries were oily, high in fat and butter

it felt such a fall to the temptation, and lately I have big expenses and all these falls make my credit card bill higher and higher.

in addition I had another fall yesterday before the theatre show

I had a short time and ate a second falafel for yesterday

I asked it to be a little little spicy but they didn't had mercy for me.

what should I do?

today I have work then I need to take the cat somehow to the vet and then I have another work

then I said I might travel to another city for a lesson but that sounds and feels to me too much

I should probably cancel this plan and apologize.

What should I do?

I should relax

it doesn't make sense that I'm stressed

maybe the coffee does that

I want to write a book during this summer

what should I do?

I should read more, not afraid of being alone, 

my friend gave me an opportunity to have an access to an online books library 

so, I can read about

vegan bodybuilding

bhagavad gita books like from craving/desire to love, the way home

(prose books - zinger/ holocaust), that's it.

I think I should return walking.

Another fall seriously, big one, I wasn't hungry 

I had to pay a lot for something I didn't plan to.

to compensate again I had falafel , fries, coke and cig. 

I need to turn here / to G-d of course when in the beginning of each fall and make it a growth.

I need a plan for the next beginning of a fall. tonight there's going to be a beginning because I will probably want a cig. and tomorrow morning before work I would like a cig and coffee. and tomorrow  noon I would like to eat lunch and tomorrow night again, I'm going to think about a cig at least.

so, I have on average, or at least 3 opportunities a day to growth and I want to use them for growing.

I should have a plan. I might fail but at least I should have a plan.

I was thinking (again) about a before fall kit.

a kit I should take like I'm taking my wallet, phone, keys.

I have a notebook. 

next. I'm going to have a thought that I might fall and do what it says.

maybe I need a letter

maybe I need to write then / to admit, that I have a thought/ a desire/ a craving

I had another big fall.

I had to pay a big amount of money, unplanned. 

I compensated myself with falafel, fries, coke and cig.

ok. let's get to the kit preparation. 

I wrote in the notebook the first step: admit you are in the mood/ in the situation when you feel like using food.

(in general I should attend OA meetings)

then what?

maybe I just write in two voices and try to convince myself not to fall, to use substitutes.

I can just write the good voice and the other one not or it's important to put the other voice into written words as well. 

let's practice, thinking of the last fall

- I just paid 1385 nis and I expend too much money, my money disappears.

it's 14:45. if I'm going to the gym for a hour workout, I have left 15 minutes to return home to the zoom lesson. this is too stressful. the 13 nis falafel is just right here, so I suggest eating a falafel + fries + coke + cig.

- roee. this is a chance to grow. 

you are not hungry and this is my major point. 

go home. you can eat when you're hungry.

besides, you should withdrawal cash

you have food at home

you can cook at home

you should drink water

you have plums. eat them. you might have other food at home. you should see what you have and make a shopping list. 

you should get used to forgetting about exciting taste.

you are fat, you are overweight

you're addicted to food, 

you just want to use food to numb yourself but this addiction makes your life worse.

ok. that's an idea.

anther idea

in case i'm falling anyway, 

I can write the things I could say to myself to avoid it after the fall. I think it will still help in the future.

thank you.

and since I write here through my phone and my laptop, each time I finish, I should update and get out of the post, that I can continue from same point from another device.

Monday June 13, 22-successes and falls

 A fall

I encountered a void, a void trigger this morning, 17 minutes to wait for the bus when I could stay more time with my mourning friend, but I didn't check the bus time.just went out and found I have 17 minutes waiting for it.

Finally after hesitating I got a chocolate croissant coffee with soy milk.and a big.

Success

Took b12

Took 2 oranges to school and water.

Challenges: I'm in school till 15:00, I will need a noon nap.

I bought on my way plums

2 oranges in 10:28

Sunday, June 12, 2022 - health coaching

 I'm working in the gym

when there's no one here, I should workout.

when there's someone here I should learn.

I can take a walk on the treadmill and listen to YouTube/ podcast about health or personal growth.

I woke up early to cut a whole melon. it's in a cooler with 2 ice boxes. I have a fork too and 2 oranges. but I started the day with potato bureks pastry, chocolate pastry, coffee soy milk and cig.

My doctor called after the blood results and yesterday I returned to take a medication for hypo thyroid.

I didn't change my diet although I stopped taking the pill.

for a while I ate 2 brazil nuts and seaweed but lately I stopped.

I should read about running

for getting motivated to return to run

I might use nicotine pastille to help me quit smoking.

there are people who have common thing with me, who much care about their look. they workout, they eat less. there are people who doesn't have this common thing with me who care about their look and health.

I guess I should journal too, and write about my personal life.

but here I write about my health and about personal life in general.

I have vegetables in my fridge.

next week on early Tuesday/ Monday night, I'm flying.

my breath is stink of smoking. I'm embarrassed about it.

I have this 9 (-32 minutes) hour to work on my healing, here on this work shift.

maybe I can use writing exercises. they could be part of my project of spreading the messages.

why not. 10 minutes for each exercise. I'm supposed to post 33 posts a day to catch up with where I'm supposed to be at by the end of the summer.

this is my goal for the sumer.

I made a list of over 90 platforms where I can post.

most of the are Facebook groups but there are also my YouTube channel, a podcast I plan to start, Instagram.

I should cook at home

I did it too long ago

I should make salad at home, did it too long ago

I want to change gym. I'll do it.

I have tomato sauce to add to cooked legumes and cereals I have at home.

I should use the ingredients I have at home and fill a shopping list on a regular basis.

dinners with and at friends are bad for me. on the other hand, I can learn to change my behavior there.

my mindset should be: the title is not the food I can eat there but the company, socializing, union with friends who are my family.

On last Friday dinner, I could fill a first plate with salad only.

then I could taste little from other dishes, but once only.

I should have sense when my belly start is a little full and STOP eating then.

I can develop such discipline.

I should write everything I eat and add it to this blog. I should write it in my notebook first.

I should have long (about 30 minutes) health coaching everyday.

I can read my books today but also learn health freely. I can also use "people" learning ( choosing a person and read his content).

use the web, Instagram, YouTube etc.

this is a good time in this work in a way.

after work I ride to my friends and then home. I can go to the gym today unless I'm working out here. or, I can just be at home or find another social activity for today.

30 minutes.

Saturday, June 11,22

 I’m outside

I’ve just smoked

And lowered my energy

I can go to na group

Or home 

Or home and then gym

Friday, June 10th, 2022 - 30 minutes health coaching

 30 minutes is a long time, but I have time

it's easier than reading. why do I avoid reading?

let me get to health

q: when will I run?

a: if there won't be people in the gym I can work out and run. 

it's cold here in the AC.

I ate a lot of apricots, and now 1 date.

I have some headaches

I return home late yesterday, and today I woke up again to work

what would I do instead?

tonight there's dinner

I'm not sure I'll come

but if yes, I'll try not to eat too much

yesterday I ate a lot.

I'm tired a lot. today my doctor called me and told me to take the pills for the hypothyroidism.

I stop taking those pills but didn't change my way.

q: when will I cook?

a: tomorrow?

no, tomorrow not and not on Sunday

I don't know when

ok

what am I doing here? 

I'm sitting all day long.

Thursday, June 9, 22

 Last night I had a coffee

It was strong

This morning I had a coffee

This early noon I had a coffee

I ate exciting food

I bought chocolate croissant

I didn’t sleep at noon

And I knew I won’t have time for that.

I ate a lot afternoon, in an event.

Now I’m tired and there’s pressure in my belly.

And I need to stay awake because I have a long way home.maybe I should leave activities and try to sleep on the train.

Tomorrow I’m working at 9-18

Then I have a dinner ( I don’t have to)

And a party.

On Saturday I can rest a little 

Sunday will be busy a lot too

Maybe I should change my view and take things easier

Or take these worries into account and change my management.

Wednesday, June 8, 22

 Today I ate:

Potato burekas pastry

Mushrooms burekas pastry

Chocolate pastry

Coffee soy milk, cig

1 hour power workout in the gym

Watermelon.

Watermelon

Baguette with hummus salads 

Chocolate pastry coffee soy milk “straw” cig

at the vegan fest: burger in a bun, hot dogs in a bun, 

later: coffee almond milk

cig.

10:47 I took to work watermelon, cucumber , 2 apples, chickpeas dish. 

23:21

it's late.

30 minutes, health coaching, Monday, June 6th, 2022

 I'm sitting

maybe I should walk

but I can have a recorded or just spoken health coaching

some other time

questions and answers are a good format

q: should I have a separate paper for the sensations in my belly/ body?

a: yes, because the current paper in the notebook is hiden.

q: when's my next run?

a: I can run today, in the gym, for 5 minutes. I will have a power workout today.

q: will you workout tomorrow?

a: tomorrow is Tuesday. I can workout after the private lesson. I can do yoga, a walk, a run.

q: when will you make a salad?

a: I have some cut vegetables in my cooler for today.

maybe tomorrow after  work1 or after work2 I can make a salad + organize the fridge, sort the items I should throw to the bin.

q: when can I take a walk?

a: I can walk today during the shift.

q: what do I plan to do abroad relating food and fitness?

a: I plan to eat salads, smoothies, fresh juices, dried fruit, nuts ant seeds, seaweeds, leaves, sprouts, B12, probiotics, brazil nuts, watermelon, pistachio, berries, fruit meals, I plan to cook whole food dishes.

I will run. practice yoga at home hopefully. maybe find outdoor yoga lessons or indoor but not expensive.

and I'll run.

q: what workout can I do today during the gym shift?

a: 1 hour walk, 1 hour standing, 1 hour power workout, 5 minutes run.

q: what's wrong with cigarettes?

a: it lowers my energy which I need for serving.

it cost money I should use for higher purposes.

it makes my breath stinking

it's addictive

it makes tar accumulated in the lungs

it makes the arteries hard

it causes atherosclerosis 

it causes erectile dysfunction.

q: what are my goals?

a: I want to lose fat

I want to be more muscular

I want to quit coffee, smoking

I want to live on a vegan diet.

I want to live in alignment with my physical sensations, meaning not to eat when I'm not hungry, stop eating when I had enough food.

I want to be fit, to exercise everyday

I want to live a healthy lifestyle, live healthily, 

 

q: fake it till you make it - writing exercise. 

a: I quit smoking 

I quit coffee

I quit bread

I quit refined sugar

I'm happy

I practice yoga

I rest enough

I eat when I'm hungry

I stop eating when I had enough food.

I run, workout in gyms, indoor, outdoor, at home, doing power exercises.

I drink water, fresh juices, I eat slowly, I do intermittent fasting, I know the way to overcome cravings, 

I observe the urges and not act upon them, I'm used to observe them and to get over the obstacle without falling. 

I use guided imagination. I'm walking. there's a hole  (= I feel like eating a pizza (and drink coke (and smoke))), I see the hole, there's an attraction toward falling it, it calls me to fall, "to enjoy/ celebrate/ have fun", I'm attracted to it, it attracts me. 

I identify the trap.

I decide to use to step up. I decide to grow by going through the invisible attraction and stay like an anchor. I tell myself why not to go there, why yes to stay strong, until the attraction power diminishes\fades.

q: what's wrong with dairy products?

q: what's wrong with  wheat products?

13:40 I must sleep now

Saturday, June 4, 2022, 20 min health coaching,

 I have apples, one banana, very ripe, part of it is mashed, 

I plan to ride the bike today

I threw a big pot I cooked 8 days ago, 

of quinoa, lentils, vegetables: beet, carrot, onion, 

I should make an order in my fridge, see what to throw, what to keep

I don't write what I eat

maybe I should ask myself again, maybe I should refresh my mind

what am I doing here? what are my goals? and why do I want to achieve my goals?

excellent.

what am I doing here?

I'm a human being. in the game of G-d as I understand him. 

I'm a player. I have a choice. I have challenges. my time is limited. I can, G-d forbid, die every day.

and my job, is to improve myself, make better choices, get better, change.

what's the issue with health/ natural health/ natural nutrition/ raw food?

I'm addicted to food

I'm addicted to coffee, bread, sugar, cigarettes, food ( I eat when I'm not hungry, or after I'm satisfied), I'm not 100% vegan, I'm overweight, I have extra fat in my neck, cheeks, arms, chest, belly, butt, thighs, calves.

I believe natural food, fresh fruit and vegetables, whole plant foods, are the healthiest.

I have some medical issues, I'm 43, and I care about my health. I want to spread the message of healthy lifestyle but I find it hard to implement it, to overcome cravings, addictions and bad habbits.

so, as long as I keep eating like I do, I can't help others.

I must help myself first. 

what are my goals? 

I want to lose weight, body fat, to be fit, not to be addicted to stimulants, 

to learn about health, to overcome the addiction of cigarettes, coffee, white bread, animals' products. 

to exercise on a regular basis. 

and why do I want to achieve my goals?

I want to feel good with my body, physically. I don't want to sense my excess chest fat.

I want to sense fit belly.

I don't want to feel exhausted.

what's wrong with being non vegan?

the industry

eggs:

shredding male chicks 

cutting beaks 

putting many chickens in a small cage, no ground, no sunlight, can't spread their wings, 

they are being starved, they lay more eggs than in nature, 

they are electrified when they don't lay enough eggs

diary:

females are raped my human's hand inserting ox sperm

bulls are being jerked off for their sperm

females get pregnant

(and this is why they produce milk. for their babies)

their babies are taken away right after he/she is born

male are kept caged and be slaughtered

females have the same destiny like their moms

they are caged and live in their feces, and urine

their horns are cut, a number is made over them, they get number on earrings, they get antibiotics, and 

hormones to produce much more milk than nature, they are milked few times a day and their nipples get inflamed. 

so, how do I help my self?

I should have a long health coaching everyday.

how do I help myself today after this coaching?

I will ride the bike

I'll be at the sun, grounding the beach sand

I'll take apples, washed, with a knife

a bottle of water

I'll try to listen to my stomach

that's it I guess.

345

health coaching, Friday, June 3rd, 2022 - 25 minutes.

 hello

yesterday there was a wedding

tonight there's a dinner

in the past 4 days there was some food at work

I cooked last Friday but didn't eat my cooked food since than nor did I cook.

my belly has something in it right now.

I sense my chest's fat.

I rode the bike to work, I'm gonna ride back and then to the dinner and back.

it's a 25 minutes coaching, and it's because I need to improve my lifestyle.

in 19 days, I'll be abroad. 

so, since on purpose, it's a long coaching, I can use questions and answers.

q: when are you going to run?

a: maybe tomorrow. today I ride the bike a lot.

q: when's your next workout in the gym?

a: I think it's closed until Sunday evening. I can go then or wait till Monday in Rothshield tower. if it's going to be Monday, it means, well, when was my last workout at the gym? According to my log it was on Tuesday. On Wednesday, I just walked. so, there are no power workouts for 5 days. 

I can, run, ride the bike, walk, practice yoga and do power workout at home or outside.

from June 21 I won't have a gym till the Aug 22.

I will workout out and at home. 

q: what do you need to do at home, and every day in the kitchen?

a: I need to wash the dishes and sort my food in the fridge. I should throw some rotten food.

I should do it daily, I should see what I have at home, what I should buy, I should make and prepare food, whole plants foods, I should cook, make salads.

q: how does 30295 project go?

a: so, in this project, I make posts, post posts, publish pots, upload pictures, videos, 

I'm spreading the message of healthy lifestyle, how to overcome challenges, the results, natural health, natural nutrition..

Well, it's not enough. 

    q: how can I improve it?

    a: I should be more courageous and post personal stuff about me. I should tell on myself, my faults,       my sins, my misses.  

q how can I imrove my productivity in spreading the messages ( 30295)?

a: I plan to do it in the summer

but it's not enough

I should start now

I decided that 1 picture is good as a message and there are many places to post.

but I should write things besides pictures.

I think that in the summer, I can concentrate in that.

maybe I'll return updating the note on my phone. 

q: give a healthy day of eating for example.

a: the time of this coaching is over but I'll answer:

watermelon meal

melon meal

grapes meal

salad: 

lettuce, baby leaves, parsley

cilantro, dill, purple onion, 

pistachio, flax seeds, tomato, 

cucumber, red pepper, carrot, 

wakame, tahini, lemon, celery.

cooked food: buckwheat + black lentils, onion, beet, carrot, tomato. 

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