Sunday, July 31, 2022

 1 some bagel with cream cheese some almond croissant 

Some coffee almond milk.

2 fruit salad v cake fruit ( grapes berries)

Hummus red bell pepper rice with lentils olives, avocado with tahini, 

3+ 4 

Soup, rice, veggies dish, cheese peas, pastry, cauliflower, sweet dessert, 

I eat all the time

Even when I'm not hungry

I was thinking to have red blue, yellow, green braclets

Red blue means don't eat, drink only water 

Yellow means there's a good reason to eat like hunger

Green means I'm eating now till it's enough

Then I return to water fast 

I quit smoking

But still deep in bad eating habits

5 2 cookies herbal tea not hungry

Saturday, July 30, 22

 meal #1 - a bit hungry - bread v cream cheese fried egg cherry tomato leaves v yellow cheese v meat

waffle peanut butter berries. herbal tea. 

bike ride, 1 hour gym, bike ride

2:  a little : banana

3: not hungry: apple

4: probably not really hungry

3 plates (not full) of v hot dog dish, potatoes, salad + sauce

1 bread chocolate, continuation of herbal tea.

bike ride

4 not hungry - potatoes with sauce, salad, wheat flakes with cherry tomatoes, hummus, cake

bike ride

5 not hungry coke rum

6 not hungry  pizza, half v, half not

Friday, July 29, 2022

 What I ate, number of meal, whether I was hungry

1 - not hungry - herbal tea, bread with v meat, fried egg, avocado

waffle with peanut butter, berries

2 - yes - corn, 3 mangoes, chocolate fudge, bread with that chocolate

insight: processed food will always lead to dissatisfaction and then to another thought of other food that supposedly bring satisfaction

I can overeat when eating fruit, I should listen to my stomach then as well.

3 - not hungry - I ate the salad from yesterday that had sauce.

20:38 meal #4 - not hungry - v burger, fries sauces, taste of soda

meal #5 - not hungry - pistachio + seaweed snack

Thursday, July 28

 What I ate today and whether I was hungry before:

1 - not hungry - bread with fried egg avocado vegan meat,  waffle with jam and fruit, herbal mint tea

2- not hungry - apple pastry, some coffee with oat creamer

3- yes hungry - 4 praches

4 - not hungry - salad, sauce, pasta, sauce, vegan meat with veggies

5 - not hungry - more pasta sauce v meat and veggies

17:09 I don't smoke but Im still sick

Fuck I forgot to call the sponsor.

later, fruit: plum, lychee, cherries, 

then snacks (chips) most of 1 package, handful of another

Tuesday, July 26

 grapes

1 bread, avocado, fried egg tomato

waffle, jam, kiwi

Monday, July 25, 2022 9:45-9:55

 What did I eat? or insights during the day

9:46 bulk of writing

it's been week+ 3 days = 10 days since I got sick

so, I can and should return to the gym today, after I haven't been there even before the sickness because I wasn't here in town for a whole week.

what are my goals?

flat belly, low body fat, to be thin, fit, shredded, defined, slim, slender, 

to be healthy

to keep being healthy

to inspire other people

(I finally had a success with G-d's help and I don't smoke. I still have the thought of smoking but I tell myself that I shouldn't because I smoked addictively and that means I can go back if I start) 

what are my tips and rules and suggestions for achieving my goals? 

eat fruit

start with fruit

listen to your belly

don't eat to get excited/ engaged/ occupied/ to be happy

industrial/ processed food will never satisfy you

after each food like that you will desire other processed food which will seem to satisfy you but won't

I have extra fuel in my belly. I can use it. 

22:36 I forgot to update 

22:46 I should water fast in this hours

If an urge is popping

I should stop and think before acting.

No processed food will satisfy me

I saw myself in the mirror in the gym today.

What I need to get thin is to eat a low fat diet of fruit and vegetables

Raw meals

Sunday, July 24, 2022

 last Friday, July 18, I became sick, with Covid, and I had 2 hard days with fever, headaches and weakness. since then I'm recovering. last cig+ coffee were on that Friday morning.

it is so hard to create such a break so I can't allow a fall of the wagon and smoke. I'll keep it that way.

I should avoid coffee too.

listening to the belly is very important.

we ate in a restaurant and I took away some food instead of eating it by pushing it into myself.

there was a martial art guy, Yair Rodriguez, I liked his low body fat. he's 1.8 m and weighs 66.

and I 1.78 m weigh 96. so I need to learn from it and actually stop eating. or less eating. drink more water. eat more fruit and vegetables.

listen to my belly and avoid eating when it's digesting. 

less meals a day

less quantities of food in each meal

less eating outside

less talking about food

more taking a way

go back to runs and power workouts.

more water

herbal tea

other drinks than coffee

salads meals, fruit meals, listen to your belly as if you wanted it to become flat.

there's food at home, don't think of eating out

drink more water till the belly will be empty, loose, eating itself,

Thursday July 14 2022

 Pizza, chocolate doughnut, coffee almond milk, cig

B12

Hummus eggplant salad pita vine leaves with rice tahini falafel

Grapes

Bean and pasta soup, bread

Pasta cheese tomato mushroom sauce 

Wednesday July 13

 Junk food meal 1:

Half bagel cream cheese, half bagel egg cheese, vanilla doughnut, coffee almond milk , cig

Pineapple watermelon juice cig 

3) juice 

4) beans and salad

5) pistachio 

6) 2 pizza coke cig

Tuesday, July 12, 2022

 what I ate today?

Banana 2 lettuce 

Coffee almond milk cig

2 cookies banana 2 lettuce

Falafel balls pita breads hummus tahini salad v meat

Cake v , coffee almond milk cig 

planned workout: gym, run

9:09 I continue the water fast of the night in the meantime.

what can I do to improve my lifestyle/health?

fast when I'm not hungry

don't talk about food

don't suggest eating

if eating choose smaller portions, choose vegan options, leave emotional aspect/ excitement/ happiness/ pleasure/ indulgement out of the discourse about food. I can talk / suggest eating fruit, a good salad, sprouts, nuts, seeds, smoothies, herbal tea, dry fruit. 

I can learn about health

write a tip about healthier lifestyle

don't give up on a run today, a workout today

I can listen to my stomach, fast as long as I'm not hungry, look for bananas, cherries, grapes when I am hungry.

I should have dates with me, and a bottle of water.

I can read about body fat, how to lose body fat, dangers of belly fat

what do fir people do to stay fit, what is their mindset

13:13 what can I do to improve?

Listen to my belly

Quit cigarettes

Quit coffee

Stick to whole fruit and veggies

Apples dates nuts avocado lettuce pecan grapes cucumber tomato 

I can buy a knife, I need to buy a bottle of water

I can carry the reusable bag with fruit.

I can 3 times a day write here how I can improve my health.

I can read raw foodists’ posts

I’m can have a chart of my meals, splitting them to real food/ right fuel for human beings ( whole fruit and veggies)

Monday July 11

 Banana 2 lettuce leaves

3 small cheese pastries 3 cherries

Bagel, half avocado egg, half cheese omelette 

Coffee almond milk

Rice soy sauce tofu veggies

Some Juice, lemonade

16:07

I should write before eating how hungry I am from 1 to 10

I should count success stories.

Success story 1: after lunch I didn't smoke.

Juice

2 pizza coke rum smoking 2 pizza coke

Good luck tomorrow

Sunday July 10

 2 bananas

Chocolate pastry, small cream pastry with fruit and tastes of two others, coffee almond mill cig

Apple

Date peanuts

Indian food: lentils soup, half cheese spinach naan, some papad, chickpea, cheese peas, tastes of 2 sauces

Juice cig

Saturday July 9

 33 min power workout 

Sandwich omlete cheese, coffee almond milk cig

Big Chocolate chips cookie 

Some lemonade bowl of rice tofu veggies avocado sauces 

Seaweed salad 

Cream donut coffee almond milk cig

Coke 2 pizza slices

Coke rum cig

Friday, July 8,2022

 Banana, bread peanut butter jam

Coffee v creamer cig 2 bread v meat v mayonnaise mustard avocado spinach tomato

16:28 banana

Saw a tempting chocolate pastry and shut my mouth

Trying not to fall into being and having a resonating partner to thoughts about food 

2k run out of planned 4k

Maybe if I slept before I could

Vegan restaurant...

Half burger half  burito

Salad Ceaser 

Dessert brownie ice cream 

Later coke rum cig

I offered pizza and said no. 

12:50

We are traveling now to a holiday in NYC.

No kitchen. I took water bananas dates. 

I want to feel hollow not clogged.

For that, after the big breakfast I had ( that's good ‘cause typical lunch time is now and I'm full) I need to water fast , reach the point when my belly start to growl which is a sign for my stomach to digest all the residues in it.

I want to clean my body.

I should use more helping tools like writing tools.

I have a list of the helping tools to use on July. At least once for each tool.

I think the coffee I drink here in the U.S. is strong. I feel that my neck muscles are sore.

I didn’t write the time when I stopped the last meal.

But now it’s 13:16 and I need to fast.

I have a bellyache. Can I say that? What do I exactly feel? 

Whatever I feel, this sensation disturb my function. It impair my alertness, vitality. It disturbs to think clearly.

I must be strong and fast till it over and choose raw food meals.

Thursday, July 7, 2022

 what I ate + fitness?

7:54 probiotics 1

12:03 (f1) 2 kiwis

12:56

buckwheat, hummus, Brussel sprouts, broccoli, v meat, tomato sauce, tomato, pickle, olive, mustard, 

dates, walnut, pistachio, brazil nuts

bread peanut butter jam cig coffee v creamer

nap

15:58 probiotics 2

16:09 B12

19:08 1.25 hours power workout at the gyms

20:02 strawberries

22:00 watermelon (f3)

1/4 pizza, 3/4 cheese pastry, herbal/green tea

Smoking..

2 Bamba, coffee v creamer, cig

Bread 4 slices? Hummus v meat tomato 

Dates pistachio almonds Brazil nuts  

Bread with peanut butter and jam

planned menu:

kiwi

bananas

dates, dry figs, nuts (pistachio, brazil)

cucumber, avocado, tomato

water

listening to the stomach, fasting when not hungry

what did I do to get healthy and fit?

started in water fast

2. 

381/30295

Wednesday, July 6, 2022

 3k run, 

watermelon (f1)

cookie coffee v creamer cig

lunch: rice, cabbage with rice, 2 v sausages, olives, pickle, tomato, soup of quinoa, beans.

finish time: 14:16

around 19:59 2 kiwis (f2)

20:44  ravioli (spinach and squash) - 10? with tomato sauce, 3/4 gluten free pizza, olives, tomato

Pistachio, walnut, Brazil nut, dates, 

2 bread peanut jam

Coffee v creamer cig.

What can I do tomorrow to improve?

I have a meeting at 9

I don’t want to smoke before

I have zoom on 1-2 pm

I don’t want to smoke before

I want to use more helping tools: emails, learning English in various ways

Free learning about health like I did today when I read about mindsets of fit people

Tomorrow I’ll workout . I’ll workout 2 hours at the gym.

On Friday we travel to nyc and my partner wants to go out every night. I don’t like it.

It’s a challenge

Stay up late when it’s not healthy.

For tomorrow, I have bananas, dates, pistachio, dry figs, kiwis, cucumber, avocado, tomato, maybe blackberries

I can watch YouTube, practice yoga, take a walk, do writing exercises, consciousness exercise, the secret, thanks/gratifications?, Hitbodedut, pray, Dr. Greger website, fb, fb gr, fb p, Instagram, 

Tuesday, July 5

 zuchinni pancake, hummus, tomato, 

bread, peanut butter, jam

coffee, v creamer, cig

plan for today: 

watermelon, kiwi, blackberries, home made salad, nuts

2 hours power workout in the gym.

water

reading 30 min "raw food explained", 30 min "raw food bundle".

12:38

v burger ball, rice, tomato sauce, salad

olive, sauteed vegetables.

1 sprouted bread, peanut butter, jam

coffee almond milk, cig.

cherries

power workout at the gym 

cherries

salad, 2 bread, v meat, avocado, 2 zucchini pancakes, olives, pickles, cabbage with rice (3 pieces)

dried fig, dates, pistachio, walnuts, almond

peanut snack (bamba)

green tea, v creamer, some cig

 

Monday, July 4

 2 k run

8:43 watermelon

Potato pancake, zucchini pancake, tomato ,hummus

1 Bread ,peanut butter ,jam 

Coffee, v creamer, cig 

Salad with dried pineapple and ready made sauce

V burger ball

Pasta , sauce

Olive

Extra pasta and salad

Pistachio

Half date, dried fig

2 cookies

Some coffee, v creamer ,some cig

Half +half Cannoli 

Coffee, creamer ,sugar

Fries cheese, bbq ,ketchup, mustard ,mayonnaise, another pickle sauce 

22:41

Some coffee and cig

Sunday, July 3

 Small bread little wine

Chocolate croissant, almond milk, cig

My fruit were eaten by my friend

Later I was hungry

I ate quinoa lentils beans , fries with mayonnaise 

I drank water

Later

Sip of juice

Vegetables rolls

Pizza- 2 quarters+1

I’m not hungry ( I’m eating the third, it’s just tasty)

17:50 stop meal

It didn’t work. Had potato burekas and cheese burekas.

Then v ice cream

21:56 probiotics1

Some watermelon

Bread peanut butter and jelly 

Herbal tea and cig

Saturday, July 2

 10:25 still on fast

Have a break

Still not hungry at all

I had a coffee almond milk and cig and started 2.5 walk within 4.5 hours walking tour.

I have 3 bananas+ apple in my bag.

13:18 banana 

14:54 I’m home ( I didn't take all the 4.5 hours tour. it was sunny and hard)

After long walk outside

I don’t feel hunger

But we’re eating

 pasta, v mayo, pickle, 2 sprouted bread, avocado ,tomato, v yellow cheese

Mushrooms, v meat, asparagus, broccoli ,olive, leaves 

Frozen banana 

Later I knew I’m going take a nap

Had some green tea, v creamer, some cig

Nap

3k run

A fall. A restaurant. V burger, fries ,some juice. I talked to my partner. I don’t want restaurants in this frequency. There are other things to do when we go out: dance show, dance, stand-up, karaoke, music show, theatre

Later I drank water but tasted and finish his alcohol

At home continuation of green tea, v creamer, some cig

My challenges for today: 

raw till 4 (except what I had)

Up to one more cig

No more coffee

100% vegan

Completing at least one of today’s/yesterday’s workouts: yesterday’s 3k run, today’s power workout

Maximum listening to my belly.

My challenges for tomorrow ( Sunday):

Maximum listening to my belly and acting sincerely with it

Completing missing workouts

100% vegan

3 fruits meals, 1 salad meal

Friday, July 1st, 2022

 What did I eat + fitness?

blueberries(f1)

coffee v creamer cig

walk 

(f2) 2 bananas

v Italian hoagie 

chocolate croissant, coffee creamer, cig

21:54 I didn't eat dinner and I have heartburn. I might eat. but I know it's not right. 

So I ate

Salad, half v hoagie 

Some hummus olives

I continued the breakfast coffee with a cig

planned workout: 3k run. 

372/30295