Wednesday aug 31

 104 kg

Probiotics

Cucumber

Grapes

Lafa bread hummus fries salads mayo

Fries ketchup

Coke

403/30295

Tuesday, Aug 30

 402/30295 Monday 

Egg+ cheese sandwich

Half jelly donut

Egg cheese sandwich

Cheese veggies mustardx2 mayox2

Orange juice 

V: Hummus bread sweet cabbage salad 

Cream dessert, lentils, rice, veggies

Ok 15:05

Wine

Whiskey 18:05

Coffee plant milk 3 biscuits 18:29

Muffin 21:27

Heart burns

Finishing everything on the plate

Free food

Omlet cheese, bagel, jam, sour fruit, pastry, 2 muffins, veggies. 22:49.

10 minutes (till 14:45) health coaching

I ate too much before the flight 

And soon food will be served on the plane.

I want to weigh myself. I might reached 100kg. I quit smoking and now and I are a lot during this summrer

Digested food in any given minute.

So I'll do my best to get fit/ in shape.

I'll walk, run, work out at the gym

Cook, make salad

Friday, August 26th, 2022

 What I eat + workout?

10 minutes health coaching

9:31. 

I will ride the bike today twice. and tomorrow 4 times.

I can run 1 round around the square. 

I have 4 more days here. 

we have celery, tomatoes, bananas, figs, blueberries, blackberries

many times we eat because my partner is hungry

but then it's not only that I eat when I'm not hungry

I end up eating more than him

I digest all the time

I don't let my stomach time to rumble.

it's a thought to just break free until I get home and there to start my diet as my partner say he will do when I'm gone.

but, I shouldn't wait 4 days and eat a lot

I should try to do my best in every given minute.

no matter in which continent I am or whether I'm in the sky flying.

in addition to the food at home, today and tomorrow there's going to be food at the synagogue.

I should just taste. exactly. when there's a buffet, an unlimited amount of food, I should just taste. enjoy once.

 

401/30295

Thursday, August 25th, 2022

 today:

almond milk, cornflakes, blueberries, blackberries, figs. 

12:14 my belly is full.

14:32 I ate 2 sandwiches, maybe I could work out after one but it's harder after two.

i must  go outside though. can't stay too much at home.

I went to the gym but didn't have power to workout. I think it's the second bun that was too much for me. 

juice

ice cream.

salad, 2 malawach, 2 eggs, hummus, eggplant salad

coconut pineapple juice 

chips, halva bamba snack, v ice cream.

10 minutes health coaching: 

my belly is full. what is wrong with what I ate? there's no wheat. 

I'll go to the gym today for a power workout.

maybe I'll have the strength ( and I can give G-d that as a gift) to run.

I should read the big book

read raw food explained

use the helping tools

go to the library for a company

this writing is for helping me eat healthily

I eat too much. I should eat less. less meals. less portions in each meal.

next week I'm changing environment and start to work again. I'll have rides and stress/pressure.

at least I quit smoking, thank You G-d. 

but it's not enough. I'm still addicted/ compulsive eater/ over weight. 

we buy too much food

my partner buys a lot of food

me and him equals overeating

maybe with another partner who takes care of himself I would eat less

but this is the situation and I must be strong

the problem is that it's our last days together this summer

and yesterday we bought a lot of dough products: 2 kinds of burekas, jachnoon and malawach. we bought bread and buns as well.

ok, let's look at the bright side:

there are apples, bananas, lettuce, tomatoes, blueberries, figs, peaches.

400/30295

Tuesday, August 23rd, 2022

 

It's Tuesday. Yesterday I suggested my partner that today we will eat less.

I start with water fast till 11:30.

I plan 1 apple + mango later.

we need to have water.

he suggested me not to eat wheat/ dough. 

yesterday I heard this podcast of "the stop binge eating podcast" where she said that habit aren't changed within a night.

so, I don't know if I can avoid 100% doughs today.

399/30395

Monday, August 22

 17:27 the belly is full. I should fast.

Sunday, August 21

bun, egg, v cheese, vegetables: celery, avocado, tomato, waffle + peanut butter, jam 

13:45 I had mocha beverage. I need to fast now. 

celery, mango

half wrap, half baguette, cheese vegetables.

writing exercise: the secret

 the secret:

what I want, how it's going to happen, how does fulfilling feel?

I want to get thinner, to lose body fat, to be thin, fit, slim, ripped, lean, shredded...

I'm going to do that by:

3 runs a week, 3 power workouts a week as a basis for fitness regiment

listening to my stomach

eating cleaner

eating whole plants foods

eating fruits, salads, legumes, cereals.

eating less portions

being active

giving up extra food

be ok with just tasting

going to sleep with stomach rumbling

water fast at nights and in the mornings

ok

how does it feels, to be thin, lean, fit, ripped, shredded, having low body fat percentage?

there's a pleasant feeling in my belly

I feel lighter, jacked, hovering

I feel like I shed lot's of fat layers 

i feel different

I don't feel the fat on my cheeks, neck, back, arms. chest, belly, 

instead there's air. this space is now outside my body.

thighs are thinner

calves, butt, waist, are leaner.

what else do I want?

I want to feel a pleasant feeling in my belly as soon as possible today.

how will I do it?

I'll dry fast few hours.

I do the results feel?

I can breathe, there's no pressure in my belly

my belly is loose.

398/30295

Saturday, August 20, 2022

 3 plates of: potatoes, beans, hummus, salad, spinach cheese pastry, noodles, pasta apple cinnamon, 

cake

18:06 chips. A fall. I should be stronger! Eat cucumbers.

10 minutes health coaching:

lately I drink more water

I think it helps to better bowel movements

I'm full now

I ate a plate, then a plate then a small plate then a cake.

I'm still digesting the food

today's food was much more tasty

at home I have a banana and mangoes.

I water fast now. I'm going to a place where there's more food later.

unpleasant feeling in my belly

I think to loose eight someone needs to go to sleep when his stomach rumbles.

it's a sign that the stomach empty the leftovers inside it. and if the person go to sleep in this state, the body will use the fat stores for energy and the person will literally wake up thinner. 

what am I talking about? I remember experiencing that. in the past. far past. but I still remember.

instead of drugging myself with food before bedtime, I should go with a rumbling stomach.

somehow, I need to fill the void instead of filling the stomach,

it's really unpleasant in my belly now

and the water contributed to that pressure

on the other hand the water helped me go to the toilet shit.

ok, now, I should dry fast.

and observe the sensation in my belly till I feel NORMAL.

meal at synagogue: sushi, sauces, fruit, 1.5 cakes, noodles salad

meal at home: salad tahini, burekas, apple juice. 

2 ice creams 

397/30295

writing exercise: Thanks

 10 minutes:

thank You for being alive till now, the age of 43.8

Thank You that I ran today. that I found the strength to run.

Thank You that we have water, carrots, celery, green leaves, bananas, pecan, brazil nuts, red bell peppers, plants, flowers, garden, house.

Thank You that we have money and work.

Thank You that we have house, bed, pillows, shower, water, toilet, fridge.

Thank You that there are trees outside.

Thank You for this summer in the U.S.

Thank You that I was called to raise the Torah twice last Saturday,

Thank You that I got to get the rabbi's grave.

Thank You that I quit smoking.

Thank You that I went to the gym 3 times this week and ran twice already.

Thank You that I got library cards, 2 books of bhakti.

Thank You that I sit, read and learn English. 

Thank You that we have rice, lentils, pasta.

Thank You that I have relationships with You.

396/30295

Friday, August 19, 2022

 today:

run

probiotics 1

10:39 almond milk, banana, pecan, cornflakes, brazil nuts, dried figs.

16:15 salad with v cheese, v hot dog, spinach pasta, apple juice. Egg in the pasta. 

3: salads sauce potatoes bun bread wine roasted (burnt oiled) eggplant onion zucchini 

I refilled because I was disappointed of the food

(!)

Some fruit cake

Bad bad feeling in my belly

I tried to stop at a point but couldn’t.

4: almond milk, banana, dried figs.

12 minutes health coaching:

tips for today:

drink water

listen to your belly

my belly wants to be flattened 

I just need to listen to my belly and not act against it, against its signals

today and tomorrow is the last day for 3rd run of this week/ 6th workouts.

yes, I ran today, but I can run again today instead of tomorrow. that's a great idea.

and next week when I'm traveling to Fire Island, I can run there my 3 weekly runs.

yes, if I workout first thing in the morning, I can finish my 6 workouts on Sunday-Friday.

there's salad from yesterday and the day before. 

there are mangoes, grapes and ripe bananas.

I should imagine my desired belly.

my desired face, cheeks, my desired neck, jaw, chest, belly, abs, arms, butt, thighs, calves.

I shouldn't offer food or talk about food unless I'm hungry and I talk about healthy food.

water and listening to my belly. it's digesting yesterday's food at the moment. it's 10:12 a.m.

there are dried figs

there's hummus

there are vegetables: green leaves, tomatoes, cucumbers, carrots, red bell peppers, celery.

I should turn to them.

395/30295

Thursday, August 18, 2022

 1 hour power workout

1. cornflakes, almond milk, grapes, banana, pecan, brazil nuts, dried figs, waffle jam peanut butter.

11:16 unpleasant sensation in my belly. pressure. 

2. salad, spinach pasta, 2-3 hot dogs, 1 of them with a bun. apple juice. 

1 refill. too much.

3. 3 cookies, coffee almond milk 

4. orange juice, coke +rum, vodka +cranberries juice, 2 pizza slices.

15 minutes health coaching:

I ate a lot last night. it was sickly. I wasn't hungry and all the junk food we have, cookies, chips etc kind of talked to me. the salty chips cause me to eat more, I have a tendency to finish food, and all this while the healthy foods are waiting in the fridge. I was lazy to cut cucumber, carrot, celery, red bell pepper.

I started today fasting. I started at the gym. 

the watermelon is no longer here. I still have grapes. there are bananas. there is a salad from yesterday.

my partner asked me what I want to eat last night. I said pizza. but he wanted burgers and after I started to prepare the pizza he decided we'll have burgers too. this is how we both get fat.

in the supermarket he wanted to renew the chips in our house. so he chose one. I saw 3 chips in a good price so I took 3 more. 

I don't run. it's easier to me to wake up in the morning, to ride to the gym and workout than to start running right after I wake up. and then it's a hot noon.

I do go to the gym although my partner stopped going.

but what about the running?

maybe today, maybe tomorrow

I need to gather/cultivate  motivation.

and what about the overeating? the compulsive eating? why it is coming from?

I can't say I don't have it when I'm without a partner. I was without him a year and had this eating pattern as well. actually the partnership adds to it.

I eat when I wouldn't if I was a lone. I believe.

anyway, we both contribute to each other's gaining fat.

and here it's the time to think of anther way.

I don't know what to say

I'll try to cut tonight, if we watch T.V (actually there's another plan for tonight), to cut cucumber, red bell pepper, carrot and celery.

I'm actually going to a yoga lesson today as well.

regarding running, 

since I went to the gym 3 times this week, maybe tomorrow, on Friday and Saturday, at least on one of them, I'll do my 3 rounds run. I was also thinking about running in the gym. I don't like it so much but maybe. 

consciousness training/coaching  - what kind of thought I want to have/ think

I don't eat at night

I water fast during the morning

mono fruit meal is good for my body

I can live and thrive without bread.

at parties/ bars/ pubs I drink non alcoholic drinks.

I don't give up runs. I run 3 times a week. NO EXCUSES.

if there's a need for chips at night while watching TV, I cut: cucumber, celery, carrot and red bell pepper. NO EXCUSES.

I listen to my stomach. I don't eat when I'm not hungry. I recognize the point when I start being full and train myself to get the food far. 

I vision myself few times a day thin, slim, ripped

listen to your stomach/ belly

drink water

eat fruit

choose fruit

cut vegetables.

no excuses. 

3 power workouts a week and 3 runs a week. 

2 more runs for Thursday-Friday-Saturday. first thing in the morning is the best time.

free loose belly is the best feeling. even when I'm eating I should keep that feeling. eat till the point when it starts to fill a little bit full and stop then.

one plate only in a meal and the rest is for another meal. 

no refill. 

put the the food in the kitchen. fill 1 plate and the rest is for the next meals.

try 6 small meals a day.

tonight in the party, listen to your belly. if it's full like now, don't drink. I can drink water.

394/30295

Wednesday, August 17, 2022

 What I ate + workout? was I hungry? number of meal, did I recognize when I full? did I stop eating then?

1: almond milk, cornflakes, 2 brazil nuts, half apple, 2 dried fig, 

waffle jam peanut butter

orange juice

2: grapes, cabbage dish (2), fruit salad

3: v burger, half pizza, salad, lemonade.

4: 2 chips, 6 cookies 

Going to sleep full

10 minutes tips for today:

water fast in the morning untill I'm hungry. 

wants chips at nights? cut cucumber, carrot, celery

take water every where, and enough.

learn about health

WRITE IF YOU ARE HUNGRY FOR EACH MEAL

run 3 rounds around the square

what else?

there is half chips left, 3 kind of cookies

there are bananas, coconut, grapes, 

the watermelon is probably not good.

there's a chair yoga lesson at 1 and it's not far. I'll ride there.

I need to run

I need to limit my food consumtion

let's talk about nights. we're watching TV and cultivated a habit to eat chips

solutions:

water, red pepper, cucumber, carrot, celery, pistachio, apples, coconut, dry figs, pecan, brazil nuts

I'm sitting now. I'm sitting a lot. I'm in sedentary position too much. I should stand in front of the computer.

I should devote time to learn about health

I should run today

no excuses

I should imagine my desired look/ appearance/ body/ results

flat belly. narrow waist line. from the side, no belly can be seen. 

a wall. strong solid abs. no extra fat. lean body. 

thank you. 

393/30295

Tuesday, August 16, 2022

 What I ate + fitness + was I hungry + did I recognize when it's enough? + did I stop then?

1: not hungry: almond milk, half apple, cinnamon cereal, cornflakes

power work out

2: watermelon,

salad, hummus, orange juice, pasta sauce, pasta filled with cheese/ spinach

3: v ice cream, some chocolate fudge

17:09. I'm full. I have my water. my belly's full.

4: 1.5 pastry with cabbage, onion, 

cheese cake

5: bamba, chips, v ice cream, 2 cookies, chips, v meat snack

10 minutes tips for myself:

start with waterfast

continue with the watermelon, grapes

yesterday's healthy chips ( celery, carrot) was fantastic. continue with that.

you don't need a lot of food

you actually need smaller portions

listen to your belly

your belly wants to be flat not less than you

if you listen to it, it will happen/occur

drink water. have water next to you. 

salad a day. today, a run, a power workout, watermelon, grapes, pistachio, cucumbers.

continue learning about health. 

water. be active. move. have a walk. take a walk. 

392/30295

Monday, August 15, 2022

 What I ate+ workouts, was I hungry, number of meal, did I recognize when i'm starting to feel full? did I stop eating?

Probiotics

B12

1: almond milk , pear, cornflakes, cinnamon cereals

2: pear, falafel, fries,, 3 cookies, chocolate croissant, some cream cake, some decaf coffee

3: watermelon, 

4: celery, carrot, chips, 2 buns with v hot dogs, half v hot fog, v ice cream.

10 minutes tips for myself for today:

you're overweight

I'm overweight

I should listen to my body

I should have water if I want to eat but I'm not really hungry

the menu for today is: pears, watermelon, grapes, salad, cucumbers, water, probiotics 2

fitness plan for today: if I'd like 3 rounds at the square

start your day with water till hunger

then eat fruit and return to water fast

I'm like a balloon. I need to deflate this bloating

how do I do it? eat less

one plate

don't eat at night, drink water, eat veggies, cucumber, bell pepper, carrots, cherry tomatoes, lettuce, green leaves. these should be my chips. kohlrabi, radish , etc.

walk, stand, move, break the sedentary session by being active, house work or the 3 rounds run.

if you're not running today, prepare yourself mentally for a run  plus power workout tomorrow.

learn about health, read some articles, like yesterday, about male celebs' diets.

imagine

this is a big one

IMAGINE yourself having the result

IMAGINE your desired body

how it will feel like, how it will sense, how it will look

do it often during the day

THIS IS A BIG ONE.

you have food at home

take food with you if you go out.

391/30295

Sunday, August 14th, 2022

 fitness + food:

run ( 2 rounds around the square (11 minutes))

1: almond milk, half pear, cornflakes, cinnamon cereal.

gym 1 hour

2: watermelon. 

3: soup broccoli cheddar, salad with cheese, 1 slice pizza, small bun, butter.

21:46. 

4: pasta tomato sauce, peanut butter, veggies salad orange juice

5: 4 different chips , frozen banana, pistachio ( some from all) 

10 minutes tips for today:

be active, move fond time for a walk

drink water, all the time have a water close to you, if you need substance to insert your body, to fill yourself, you have it.

count the meals. aim to 3 a day,

eat fruit and vegetables. fresh. 

don't skip run and power workouts.

eat the pears, the watermelon, the frozen banana, the salad from yesterday, the cooked food from yesterday. 

listen to your stomach

don't eat if you still digest

take the probiotics ( 2 a day)

have 1 plate of food. no more.

try to leave food in the plate

eat green leaves

try to be vegan

you have lots of energy stored in your body fat. you need just little food to sustain. the body can use the fat as energy source.

you want to wear Large size again. (you used to be Medium and now I'm Extra Large).

390/30295

Sunday, August 14, 2022

 I ran 2 rounds (11 minutes)

1: almond milk, half pear, cornflakes, cinnamon cereal

Saturday, August 13, 2022

eating +fitness plan:

run (2 rounds of the square), 

kiwi, pears, frozen banana, salad.

What I ate today?

 I had a bowel movement but it feels like my belly is not empty

it seems that I have another meal to process, to digest and to empty/release/ shit.

yoga would be probably good to my stream/ flow through the body/ the GI tract.

1: some frozen banana

2: eggplant mayo, tahini, hummus, chickpea, pickle, pepper, melon, chocolate cookie, white wine, potato mayo.

3: 3 kiwis.

4: 1 plate at home

5: 1 plate at the synagogue

Nothing at the bar

6: 

I wasn’t hungry but wanted to eat. 1 plate at home + pistachio, chips, frozen banana

389/30295

Friday, August 12, 2022

 What I ate today?

almond milk + cornflakes + cinnamon cereals + figs + pear+ kiwi.

2: salad, 7 potato burekas tahini pickle olives tomato orange juice 2 oatmeal raisin cookies.

3: Apple soda, 1 potato burekas, 3/4 v pizza, tomatoes, onion, cucumber, orange cherry juice.

4: bamba halva

Going to sleep full and digesting. I should go to sleep with loose belly

I should have chosen pears kiwi and the frozen bananas

I'll tomorrow to turn them.

tips for today:

say out loud "I'm full" when I reach the point of being full.

in the future I'll step forward to stop eating in that point.

go to the gym.

there are pears, kiwi, grapes as the next meals for today. 

there's still salad from yesterday.

more tips for today:

don't eat if you're not hungry

have a paper under your plate that says: 

if you're not hungry, don't eat

recognize the moment you're starting to be full, and say something about it

most important - stop eating then

say thank you

I'm like an inflated balloon. 

that's how I feel, that's how I look

I want to deflate the content

without staying with extra skin.

I should exercise ( for not staying with a skin)

and I should eat less (less in each meal, less meals a day)

I should choose  fresh fruit and vegetables

I was told I snore. 

I still snore although I quit smoking, let me tell you when: July 15.

almost 1 month ago.

so, finally I returned to running yesterday. thank you, G-d.

388/30295

Thursday, August 11, 2022

 bananas, with almond milk, cornflakes, cinnamon cereals, peanut butter. 

(2.5 bananas with cinnamon cereals, cornflakes  and almond milk

1 banana with peanut butter

1 banana with almond milk)

I ran 1km. 

15:48 4 peaches

I think of Maimonides rule: to eat 3/4 of the stomach, where I use to eat 1 1/4 of it.

3: Cherry juice, salad, baked potatoes with ketchup and ranch sauce

V burger, fried egg, 

V ice cream, some chips, a v oatmeal cookie, halva bamba 

22:08 end of a the meal, starting night fast

there is a point when the joy and the righteousness  (that it is right) of eating changes into pushing food, eating to finish, to complete a task, a point when it turns into self violence, a point when it becomes not pleasurable, not fun. I should recognize this point and get used to stop eating then,

10 minutes of tips to improve my lifestyle into a healthier one:

that's good we finished the bananas.

and we said to finish the peaches today

next will be the fruit in the fridge, and in the freezer and later the watermelon.

in the fridge there are: blueberries, figs, pears.

there are also cucumbers.

maybe I, should take everything out of the fridge everyday, or every other day, or twice a week and see what we have.

last time I went to the gym was Monday. Today is Thursday. I'll go after the zoom that will finish at 2 p.m.

I must go then because at 6 p.m. I have drawing somewhere in the city,

of course I will aim to a salad today.

a walk will be good.

my partner is in the house, waiting for work. otherwise he's home.

and that impacts me. 

he gave up working out.

what about running?

I'll do it. I'll run to the square and make one round and in the next time 2 and so on.

so, let's say I'm in a meal. there's a lot of food on the table. even on my plate. and I reach that point of satiation. what do I do?

I throw food to the bin

I save food for when I'll be hungry

I say that I'm done and thanks G-d/ bless the food

Wednesday august 10, 2022

 What I ate?

Cornflakes with almond milk in a bowl.

We travel to the city. I have water, apricots, dried figs.

I give a to you, G-d, I’ll first eat the apricots. 

Apricots, I wasn't so much hungry

From.two cakes, some coffee almond milk

Chips with cheese and chili sauce

G-d, I.try to wait with the next eating

Tuesday, August 9th, 2022

What I ate?

 1: I wasn't hungry: salad, half pizza, pineapple juice, v ice cream

14:32 I should water fast now. I'm out. I plan to walk.  I have water + dried figs.

Plate of Indian food: rice lentils cauliflower 2 special bread potato green beans

Salad 1 potato burekas  pickle olive coconut water pineapple juice

I have G-d as a gift the stop after 1 burekas

4: v ice cream, I wasn’t hungry

I’m over weight and I over eat

I must decrease the amount I eat and the times. I must think all day long about the desired body result!

10 minutes tips for today:

I started the day with water fast. I should keep drinking water until I'll be hungry.

about the bowel movement. I didn't move today nor ate any fruit so I might experience constipation because of the water fast.

any way,  I plan a day out. to walk in a trail. I don't have reusable  ice pack to take the cooler with me.

eat fruit meals, a salad. eat small meals. 3 times a day. not 10 not 5. 

run. it's a run day, 

don't talk about food. 

it's hard for me when there's food at home not to eat it. there are exciting foods and they attract more than the simple fruit and vegetables.

maybe I should try to give gifts to G-d. like to give him the getting over of a desire. like giving the stopping of a meal, the starting of a water fast between meals. the choice of healthy food. 

Tomorrow is a power workout day in the gym. I really must encourage myself to run. I should. how?

maybe I'll read about running, runners. maybe I'll look for races here in Philly. 

386/30295

Monday, August 8th, 2022 - 20 minutes+

 what I ate today?

1 hour power workout

pasta, ketchup, salad, v hotdogs, v meat dish. 2 bread peanut butter jam some coffee creamer 2 small raspberries pastries.

pasta, ketchup,  v hotdogs, v meat dish. some chocolate fudge, leftover of the coffee.

15:39. there's a content in my belly. 

dinner: 2 v burger + salad, v ice cream, chips, pine apple juice

tips for healthier lifestyle for me and whoever thinks they're good:

drink water

eat small amounts of food

eat one kind of food

eat 3 meals a day, eat 3 times a day, no snacks, 

go to sleep when you're tired

run tomorrow 1 round around the square

stick to vegan diet.

be merciful towards the animals. 

every dairy product, every eggs products means killing creatures, torturing creatures. don't be aloof, don't be ignorant, remember the claves, the mothers, the male chicks, the rape, the imprisonment, the slaughters in the end. don't take part of it. don't cover your eyes.

don't eat. you don't have to eat too much. I'm 43 years old, my body don't need to grow. I have extra weight, I have reserves of energy. I weight maybe 96 kg when I should weight 69 - 27 kg of extra fat.

how do I lose this fat?

I should think more about how I want to feel and look. I want a thin body, thin belly, stretched skin, 

I don't want fatty chest, I want a flat/strong/ stiff/ stretched chest.

I want thin cheeks. 

thin neck.

I should run tomorrow

1 round, around the close square. 

I should write everything I eat, right after I eat.

I should be eat less, less times, less amounts 

385/30295

Friday august 5

 Shakahuka bread 2 slices , chocolate pastry, taste of another one, egg and cheese, orange juice

2. V Sushi, seaweed salad, eggplant, soba veggies, lychee liquor, 

Decaf coffee almond milk sugar, blueberries cheese cake, taste of cookie.

10 minutes tips for me and whoever:

Go vegan, choose vegan, dairy is killing animals and enslaving them, eggs is killing chicken and enslaving them. You are not more than them. You can enjoy food without hurting other animals. 

Coffee is bitter.

Alcohol is not tasty as well.

Listen to your stomach also when you're eating and please stop eating when you START feeling full.

Go vegan

Breathe

Drink water

In a restaurant order less food. Order a salad.

I got a remark yesterday about my fat chest.

It should be motivation to eat less. 

Don't talk about food.

Say no. Get out of your comfort zone. Say no to other people, say no to yourself.

Go vegan. Stop consuming cheese. It belongs to calves. 

It’s their food. 

Thursday, August 4th, 2022

 what I ate today?

2 waffles + peanut butter + berries, herbal tea

gym 1 hour

pineapple, 3 potato burekas pastries, hummus, tomato. 

Watermelon

Cheese (3 kinds) sandwich, sweet cheese berries pastry, some coffee, some strawberry drink

3 vodka orange juice

2 quarter pizzas, some coke

Wednesday , August 3

 384/30295

What I ate today?

Pineapple

Coffee almond milk, chocolate croissant

17:01 I walked to release the stress in my belly, drank water

Now I'll eat an apple as an experiment to see if it helps lowering the pressure in my belly

I'll grind it with my teeth for better digestion.

Are an apple. Now what?

Another Apple? Is the belly loose now? Not loose

Maybe leaves will help.

I'm.not so excited about eating another apple now

But at least I want to lower the bloating of my belly. And I try to pass from the head to the belly the decisions about food.

Herbal tea

13:38 still digesting

I need to water fast

I have 4 apples, a knife, dried figs.

at home: v meat dish, salad + tahini, buckwheat, about 3 potato burekas pastries, 

small sweet raspberry pastry , herbal tea, some chips

Tips of the day:

1. Listen to your belly. Don’t listen to your head’s cravings/ suggestions

2. Give up the pleasure from food, from some foods, tell them good bye

3. Don’t talk about unhealthy foods. Keep your mouth shut regarding this.

4. Turn to your food, the food you take with you, the apples, the figs, don’t look for other foods when you have food

5. Take walks, stand, move, dance, exercise, practice yoga

6. Drink water

7. Your belly wants to lose fat. Listen to it

8. Engage yourself with other activities

9. It seems that I need much less food. Get used to it. Accept it. I have reserves of energy stored in fat cells and tissues.

10. Keep writing what you eat.

Tuesday, August 2

 3 bread hummus egg salad v cheese v meat, waffle peanut butter banana, herbal mint tea.

gym power 1 hour. 

meal # 2: 4 plums, I needed some energy

meal #3: I had a craving: some coffee, almond milk, chocolate croissant.

383/30295

A daily message:

Listen to your stomach

When hungry, choose healthy food, whole plants foods, fresh or cooked

Preferably fresh, fruit, vegetables, leafy greens,

Nuts seeds

Actually, when trying to lose body fat, eat a low-fat diet

Take food everywhere. I took today when I left home,  dried figs, and water.

At the end of the process, or in an advanced phase, I would have to give up pleasure from food.

I mean, I will enjoy fruit, vegetables, the feeling of a flat belly, the inside feeling of loose, free, bowels/ GI tract. A flowing sensation in the Gastro-Intestinal tract.

I quit smoking, thanks G-d. but it’s not the end.

I’ll read the big book of AA. I read it.

My daily tips and insights

I should stick to a vegan diet.

I should water fast between meals. I should not eat when I’m digesting, when there’s a digeation sensation in my belly, when there’s a content/ pressure sensation in my belly. I want to sense a loose belly sensation. All day long, rather than sensing most of the time this content.

Monday august 1

 14:43 still water fast

I’m hungry now

I ate falafel and a a big pizza slice.

later I had belly ache.

at night I had salad, 4 bread with v cheese, egg, apple juice