Saturday, October 1, 2022

 weight:

circumference:

food:

fitness:

1 hour strength/power workout at the gym

10 minutes health coaching:

I chatted with a guy

he's riding his motorbike to Tel Aviv to walk, run and swim. it's 7:09 on Saturday.

I'm gonna do something similar. I'm charging the phone. and then, I'll ride the regular bike to ? then I'll run and then return.

swimming, I don't think so. I need clothes to change.

yesterday I read the aerobic exercise does help lose body fat.

the cat woke me at 2:30 and then I woke up at 5:30. maybe I should have go to sleep at 10 p.m.

I have apples, plums, mangoes, grapes, dates, dried apricot, raisins, cranberries, maple, date honey, grape juice, 

there are vegetables: tomatoes, red bell peppers, lettuce, green onion, celery, parsley?, cilantro?, 

wakame

pumpkin seeds and sunflower seeds, brazil nuts, flax seeds, pecan, walnuts, tahini, limes

I should listen to my stomach. I should not eat when I'm not hungry. I should eat when I'm hungry, but not when I'm not hungry,

I should drink more water

swap the coffee with green tea

not buy soy milk/ plant milk

give away the chocolate, coffees I have

or maybe concentrate in the foods I should eat

learn about mangoes, grapes, apples

listening to my belly equals losing fat. 

listening to my belly means fat burning.

my belly wants to be flat, fit, ripped, slim, stiff, light. I should just listen to it. 

480/30295

Friday, September 30, 2022

 weight: 98.1kg

circumference: 111.2cm

1 hour walk

rice cake chocolate jam coffee almond milk

grapes

mango

salad, buckwheat tofu

dates + brazil, walnut, pecan

rice cake chocolate jam coffee almond milk

10 min health coaching: 

I'm drinking a home made organic coffee with almond milk

I will change the format of a monthly fitness to a weekly one.

I'm still overweight

what can I do about it? I can learn about health, keep reading the article from yesterday.

12 ways to promote long term weight loss.

today, I didn't eat outside. I had 2 fruit meals, my cooked meal and a salad.

I have plums, apples, I need to buy cucumbers, 

I feel my fat over my chest

what can I do?

the coffee, i don't like to be tired, so I drink it, but it's a drug.

so, what should I do in order to lose body fat?

get inspired in Instagram

keep eating my food, cook, make salad, eat fruit meals, 

walk, get prepared to the 10k race, run, go to the gym

read and learn about health, 

rest, sleep, relax. 

479/30295

Thursday, September 29, 2022

 Weight: 99.7

Circumference: 11.7cm

workouts: 

4. bike rides, 1 hour power workout at the gym 

Good meals:

2. grapes

Bad meals:

1. potato burekas, mushroom burekas, chocolate pastry, coffee soy milk 

3. falafel, 2 ricecakes +chocolate, jam, coffee almond milk.

10 minutes coaching:

I'm on my way to school. I finish at 15:40.

Took only grapes. But I fantasize of burekases and coffee.

I don't lose weight. Did bike ride and took a walk last night but not officially.

I left home quickly to get to work quickly. This is why I didn't drink coffee at home. I also don't have bread at home so I couldn't have a chocolate pastry substitute. 

So the question is what I do to become fit?

I remind myself that I registered a 10 kilometers race. I should know the date. I think it's Nov 2. 

I plan gym, run and maybe walk/ ride today.

I plan to cook, make a salad, eating the mangoes.

I plan to learn about health

Maybe meeting friends 

I should pray today

Maybe read the big book and the 12 steps book.

I should listen to my stomach 

I should think about the picture of my body I'm gonna upload tomorrow morning 

I should think about giving gifts to G-d like: I'm skipping the bakery as a gift for You, G-d.

19:35 7 minutes update

the ride home on the bus was tough and long

I got off the bus and ate falafel. 

I was interested at falafel without pita but it was too expensive.

at home, I had 2 ricecakes +chocolate, jam, coffee almond milk.

although I was exhausted from work, the coffee drugged me and I went to the gym.

last night the coffee kept me awake so I slept a little at night.

I should quit coffee, white flour, wheat, fried food, pita, burekas, animals' products ( the burekas yesterday were dairy), 

my race, is on November 2nd. 1 month ahead. I didn't run more than 1 minutes.

I think, tomorrow morning, I'll do 1 hour of walking running. 

later I can do 1:20 hour of that or 10 km of that 3 times a week.

so, it's 19:41 and I didn't slept after work, neither enough at night.

the falafel fills me. I have no room for the mangoes that are waiting in the fridge.

I hope no one will touch the grapes I've left at work. tomorrow I get work by the electric bike.

464/30295

Wednesday, September 28, 2022

 weight: 99.2

circumference: 111.5 

today's a Jewish fasting day from dawn to night time, no food no water. I'm doing it.

Good meals: 

Mango, salad from yesterday ( it was bad), 

Brown rice tofu with chili sauce

Brown rice tofu mustard ondian spice soy sauce

2 rice cakes chocolate jam

Bad meals:

2 potato burekas, 2 chocolate pastries, coffee almond milk

10 minutes health coaching:

I keep posting on Instagram my body pic + weight + circumference

the mangoes in the fridge are waiting to be eaten

I ate the blueberries and peaches I had

I should eat watermelon

yesterday I cooked, made salad, 

there's still rice and some salad

I bought tofu today. haven't found 100% rye bread. bought rice cakes.

last night I ate chocolate with pecan, walnuts, 

I bought almond milk, 

I didn't buy cornflakes, because I tend to eat them as a default

it's also industrial, processed, and it contains glueten

I have dates, I bought green onion and celery

I use the soy sauce. I used the mustard, I haven't used the chili sauce

I thought about buying again that Indian sauce, but I have enough

I'm overweight

I have a lot of body fat, on my face, chest, belly...

I'm fasting now. I believe it makes a restart to the body, maybe some healing and cleansing processes, 

I ran yesterday 1 minutes and walked 1 hour and worked out 1 hour at the gym. 

24:09

I still need to buy rye bread

I think coffee should be out and v milk as well

462/30295

Tuesday, September 27, 2022

 weight: 100.2

circumference: 112.5

food: 

blueberries, coffee sugar

blueberries

protein

blueberries

quinoa, chick pea, soy sauce

bike ride

1 hour walk 1 min run bike ride

I cooked, I made salad and ate most of it.

10 minutes health coaching:

I plan an OA meeting today

I plan a walk of 1 hour 

maybe, I'll take the bike ( the manual, regular, mechanical bike) , ride them to the beach and then take the walk at the promenade 

I don't mind it will be hot outside, I saw people exercising in rain and in the hot sun so, there are no excuses and it's not got to procrastinate. 

I uploaded my 3rd pic to the new Instagram account. my belly was bloated this morning.

12:43 I had 3 fruit meals today already. next is the cooked food and the salad I'm gonna make.

I'll cook another dish today. or not. I actually should. tomorrow is a Jewish fast day till the evening from dawn. I plan to do it. 

I have a free day today. I might meet friends. 

I'll learn about health, the gym is open at 19:45, I plan to go there. 

as a learning about health, I can read "raw food explained" or "raw bundle" or read about other subjects from the net, like:

1200 calories a day or 1600 calories a day

maybe I can read about the healthiest peoples I read about, that eat this amount of calories a day.

I have mangos, I have grapes, I have apples. 

I have potatoes, 

I see I didn't update me list of the groceries I bought on Sunday: tomatoes, cucumbers, carrots, red bell pepper, potatoes, 

I updated now. I deleted the blueberries.

I'm gonna update the shopping list, adding there: rye bread, tofu, and maybe almond milk

460/30295

Monday, September 26, 2022

weight: 99.9

circumference: 111.8 cm

good meals:

peach, rye bread with chocolate and blueberries jam, coffee soy milk

bad meals: 

5 minutes health coaching:

I should journal

maybe I should return to try to do intermittent fasting

it's a new week so I can find an OA meeting 

I drank coffee this morning but I think it's not good to my belly and brain

the bread is finished, there's no dinner tonight, although I can try to have, the soy milk is finished

I registered the race and I wrote myself to run 1 m today.

I'm going now and I should take food with me

anyway, I have food at home: grapes, mango, peaches, apples, quinoa and chick pea, lettuce, 

I should make salads.

458/30295

Sunday, September 25, 2022

 fitness: 1 hour at the gym ( power), bike rides, 

weight: 100.2 kg

circumference: 109.9 cm

good meals:

peach

rye bread chocolate, coffee soy milk

peach, quinoa, chick pea, cucumber, soy sauce, 

rye bread chocolate, blueberries jam, coffee soy milk.

3 bananas

bad meals:

holiday dinner at the synagogue

15 minutes health coaching:

I created a new Instagram account. where I'll add my body pics daily.

I fixed the bike and already rode them,

I had power workout at the gym. the gym will be open on Tuesday 7:45 pm. I can go again then.

I guess I eat too much

I eat also when I'm not hungry.

I had a talk yesterday with OA sponsor. there's not an accurate plan but we'll be in touch and he recommended me to attend more meetings. he attends one a day and I one a week.

I should get rest at noon.

I have a holiday dinner tonight.

i should take walks to release the pressure in my belly

I feel the extra fat on my chest/ tits

I should read and learn about health

Instagram can inspire me, 

YouTube as well

so, I weigh myself, measure my circumference, upload a body pic, picture the good meals, upload them, have 3 power workouts a week

I'll take walks, I'll run!, I'll practice yoga!

I'll buy more rye bread. and tofu. I'll eat my fruit and make salads. I'll listen to my stomach. I'll find other satisfactions. I'll try to attend more than 1 OA meeting a week, I'll be in touch with the sponsor, i'll read OA literature, I'll read about the steps.

maybe I'll answer questions.

I'll journal. 

I'll take rests, I'll strengthen the relationship with G-d, as I understand Him/ You.

how can I run again? 

first idea! register a race. let's see.

Amazing. I registered a 10km evening/night race in 1 month and a week. and wrote in my calendar 3 gyms + 3 runs a week.

I'm going to take a rest now.

456/30295

Friday, September 23, 2022

 weight: 99.2

circumference: 112.1

good meals:

Apple

Coffee at home

Lentils beans rice tofu dog sauce cilantro 

Cornflakes soy milk

Cornflakes soy milk

bad meals:

Potato burekas, mushroom burekas, chocolate pastry

Falafel fries

fitness: planned 1 hour gym

planned food: 3 fruit meals, my cooked food, my salad.

10 minutes health coaching:

I started the day with water fast

I succeeded in skipping the bakery in my way to school.

tips for today:

make a salad

change the tofu water

add a note about the tofu's expiration date

add a note for the cooked food expiration date

listen to your belly

run

take walks

eat green leaves, grinded flax seeds, brazil nuts, wakame seaweed, 

eat fruit: apples, dry apricot, grapes, peaches, mango, blueberries, plums

drink water

learn about health

learn about the dairy industry, what we do to cows and claves 

don't eat if you're not hungry

the body had its fat as a source of energy

keep measuring weight and circumference every day

take food with you and eat it

you can drink fresh juices outside

take a knife with you

keep cooking and eating your cooked food every day

use the sauces you bought: chili, soy, mustard

444/30295

Thursday, September 22nd, 22

 weight: 99.2

circumference:

fitness:

food: 

cornflakes, almond milk ( no pic)

potato burekas, mushroom burekas, chocolte pastry, coffee, soy milk

Apple, 2 apples

2 rolls with white cheese and 6 slices of yellow cheese(free food)

some orange pomegranate juice, 2 falafels

rye bread chocolate, coffee almond milk

health coaching:

I started bad. I started with cornflakes but was tempted to eat pastries from the bakery.

I didn't bless the foods.

there's a theory, I don't know if it will help

as long as I don't bless the food, it doesn't belong to me

and if I bless it belongs to me.

let's imagine;

I bought the burekases. I bless: Thank you G-d who take out bread from earth. then I eat it. 

maybe it helps me to feel You G-d just before I eat

maybe it reminds me that it's not what You want me to do during this lifetime, here on earth.

maybe it causes me to think: is this a quality food that I'm blessing it? it this what I thank You, G-d, for?

there are pitas and yellow cheese on the teachers' fridge. free food.

I can eat it. I am tempted to eat it. I touched the pitas. it's dry. I won't touch it. 

i have apples

I brought pistachio, fried apricot, 

I have issue in the end of my GI tract. more reasons to eat apples and not doughs.

I have a doctor/ physician's review today. and what do  I do?

solutions:

choose the apples

do repentance

I need to write everything I have at home, all the foods

I bought today: peaches, plums, blueberries, grapes, mango, 

10 minutes health coaching, 20:17 (8:17 p.m.)

I agree I don't need to write what I eat more than once

maybe I'll write it on a paper ( and picture it and upload here the pic?)

are there tables here? no. 

so, if I write on a paper in a table, I have a picture of the whole day

maybe if I see there are too many bad meal, I can try to eat more healthy meals

let me write today on a paper.

I will add this paper here as a pic.

yes, I see the whole pic. I see there was only 1 fruit meal, no my cooked food, no my salad.

I can try that

writing on a paper and then picturing and uploading it. 

I feel the extra fat of my chest

I need more time with myself

maybe I will add walks and runs

I need to take the bike to fix them

learning about health is not a bad idea

I know what is the master degree I want to do

in English and as a health promoter.

it's not easy.

maybe I can read about it

I feel like reading about it now.

I should put more time in content rather than managing.

443/30295

Wednesday, September 21st, 2022

 weight: 99.7 kg

circumference: 112.5 cm

food:

apple, 2 rye bread avocado pepper, cornflakes, almond milk

bike rides, 1 hour power gym

Salad, rice lentils beans

2 rye bread chocolate coffee v milk

Orange juice

Lentils beans rice cilantro soy souce tofu

15 minutes health coaching:

I should write all the food I have at home on a paper

I'll go to the gym today. tomorrow no. maybe on Friday again.

I can take walks and ride the bike. there's problem with the rear wheel. it's always not fully inflated.

I'll clean, tidy, organize the apartment. I'll wash the dishes. I'll make salad and cook in advance. not when I'm hungry.

I should buy stickers or add notes to foods that have few days of being edible before they get expired.

I should listen to my belly

I started to measure my belly circumference today

I won't buy more cornflakes because it's addictive for me and it contains gluten.

I succeeded this morning to start with an apple

I succeeded to stop the eating ( bread chocolate and coffee were planned) when I felt I become full and a little bit tired because of the food.

I stopped writing every 5 bad or good meals and get award/ repentance time

I'll leave it this way, I can think about it, I don't want to have it complicated

I don't want to double write everything I do.

437/30295

Tuesday September 20 22

 Weight 100.4

Fitness: bike ride, 1-hour power work out at the gym

Food:

Cornflakes plant milk ( no pic), rye bread chocolate coffee plant milk.(no pic)

2 apples

2 cheese burekas, 2 pita bread, 7 slices of yellow cheese

4 small chocolate pastries, coffee almond milk.

Peach tea , sweet

pistachio, chocolate, chips, artichoke, bagel snack

orange juice

10 minutes coaching:

Finished with the gym this morning

I'm gonna have a free evening

I can take a walk

And tomorrow is an off day

Maybe I'll do to gym tomorrow as well

I should have a longer health coaching

In the bottom line coffee is not good for me

After 2 hours from drinking I become a rag

I weigh 100.4

I must stop the glue

I found out that besides lettuce I have parsley and cilantro in the fridge

And it's from 9 days ago.

J should have a note with all the foods I have at home.

Yesterday in the lesson I talked about my issue(food habits)and said that I don't succeed, for years. Should I still try to succeed in it or should I try to develop in other areas? I think I got the answer of yes.

I don't write if the meal is good or bad nor number them to get a free 30 min award or 30 min repentance. I should have a simple program. 

But, I need a good program, a better program. 

I'm gonna have 5-6 days off soon. I will have time to read, rest, exercise, meditate, have a longer health coaching.

I should pray more. It felt good the last time. 

I know I'm scattered/ spreaded ( rather than being focused on a fewer tools).

10 minutes coaching

I might need to lower the gear

but maybe I will go to the lesson in Jerusalem tonight?

maybe I need a food bag ( to put there the water + the pistachio)

maybe I should have taken the 3 apples I left at school ( for Thursday)

I did go to the gym today and worked out 1 hour in the morning

I should measure the belly circumference

today at school they served burekases and pita breads and yellow cheese. that's it. no vegetables.

i should ask who's in charge of these extremely unhealthy choices and ask them to bring healthy/vegan food next time. 

what else can I do?

take walks in the beach/ promenade/ of Bat Yam/Tel Aviv

I should journal as well

I need to sleep at noon

it's not easy but I should think about it

I guess coffee doesn't help me 

it just creates a habit/ an addiction/ a dependance.

I'm tired but I can't sleep

I'm in a mall

I'm gonna meet s friend in 43 minutes.

but I'm tired and I can't do much about it

I'm having another health coaching

what did I add in it?

what do I add (considering my tiredness)?

I just had a fall, after fall

what will help me to make healthy choices

to think of healthy choices as gifts to G-d, maybe

what else?

maybe the relationship I have disturbs me

I mean I feel like I'll have more quiet without it

that's for journaling

what else?

I need to put the measuring band next to the scales. 

a weekly OA meeting

maybe I'll find a sponsor

maybe I'll devote my time to answering the 12 steps questions

but I should share them and get a guide

i should sleep more/ enough

436/30295

Monday, September 19, 22

 weight: 99.6

food (good +bad) +fitness:

3 peaches (good 5)(I have free half hour award) (no pic)

potato burekas, mushroom burekas, chocolate pastry, cake, coffee v milk ( bad 3)

Falafel (bad 4)

Chocolate croissant coffee (1.5) almond milk(bad5)(I owe repentance)

Friend’s pastry(good6?)

V ice cream (good7)(no pic)

Cornflakes v milk (good 8) (no pic)

10 min coaching: 

I write what I eat and write if it's good or bad here, and in a note in my notebook

I aim to picture the good meals

is it too much that I write what I eat in 2 places? yes. ok. so I'll write here. 

I mean, the reason I write in my notebook is to know when I have 5 good meals and to get an award

and 5 bad meals and make repentance.

maybe I can cancel the awards

but I want to continue to picture the meals.

I'll write here if I picture the good meals. 

so I cancel the awards/repentance?

in the meantime I count 

ok, all the info is here in the meantime.

I'm in a noisy room. it disturbs me

on the other hand, in a room it's not social 

I'll move later

since my days are so busy, I didn't go to the gym yesterday

I rested though, at 20:00, late but it was good. I was very tired.

today, I don't have time for gym

maybe tomorrow

I have this September fitness blog. I like it.

1. I write if the meals are bad or good

2. I count every 5 meals of each type

3. I picture the good meals and upload them and write if I picture them.

I'll attend an OA meeting, on Zoom in English this week

435/30295

Sunday sep 18,22

 Weight 98.7

Belly circumference: 

Fitness: planned gym

Good meals: orange juice

2 rye sandwiches mustard tomato chickpea tofu. 

buckwheat lentils mustard tomato

cornflakes plant milk orange juice/ 

Bad meals:

cakes, coffee soy milk, walnut, sugared pecan, date nuts slice, 

Rice carrot, artichoke sauce, cake

10 min coaching:

I took apples and peaches to work

There's an event for the new year, I should restrain myself.

I'll go to the gym today

Maybe I'll ride the bike 

Maybe I'll take a walk

I made sandwiches with tofu and rye bread

I should add measuring my belly circumference

Because I want a flat belly and it will encourage me to pay attention to it. 

I will put stickers for every dish/ product that has some days till expiring.

I'll ride the bike to Bat Yam beach and walk/run there. I'll walk/run in Tel Aviv promenade too.

I should take a pic of my belly everyday and it can be considered as one of my 30295 posts.

I’ll participate an OA meeting on a weekly basis.

434/30295

Sat sep 17 22

 Bad meals:

Coffee sugar mill

Coffee almond milk, chocolate almond pastry

V burger in a bun, fries, lemonade, ketchup mayonnaise 

Cheese fried cake

Good meals:

Chickpea, salad, rice

Purple and yellow plums

Mango peach plums?

Fitness: half hour walk

10 minutes coaching:

Sometime I have a busy schefule

And then I don't update what I eat.

I also have more than one place where I update so in times when I'm busy it’s too much.

Picturing the good meals is important to me

I have a note for every 5 pics

But today, I ate fruit, but was busy to picture them

I should put fruit in a plate, and picture them before I eat, next time.

A busy week is in front of me/ ahead of me.

I'll take it easy, step by step, because all we have is this moment, and having it while being stressed is a waste of time.

The blog for the fitness of September encourages me to exercise. Yesterday I had 2 hours and today half hour.

433/30295

Friday, September 16, 2022

 Weight: 100

Fitness: 1 hour power workout at the gym

Healthy meals: 4 peaches

10 minutes coaching:

I should journal too, write about my personal life as well

Started the day in the gym

Then 4 peaches

I should take a 1 hour walk as well today and aim to workout everyday.

I should aim to have 12 workouts a year:

3 power, 3 runs, 3 walks, 3 yoga.

I’d like to run at the promenade.

I’m encouraging myself to choose healthy meals by picturing them and posting them as my debt.

I bought a rye bread. I like it. No wheat inside.

I bought chocolate, a healthy version. A healthy jam. Haven’t made a salad yet. The lettuce is waiting. I’m more flexible with determining what meal is healthy in my current phase. Yellow cheese, animals’ products, white flour, coffee outside are not healthy. Coffee at home, rye bread, healthy chocolate, industrial hummus, mustard, ketchup at home, chili sauce, soy sauce at home are healthy.

I’m more flexible. That’s good. I’m glad about it. This is a new strategy and attitude. Since there is a big gap between pure healthy food to what I eat, this is a way to make the gap get smaller. 

432/30295

September 2022 Fitness

 Sun- Sat 25.9-1.10

Gym power: (25.9) 1 hour, 1 hour (27.9), 1 hour (29.9)

Runs: 1 min run (27.9)

Walks: 1 hour  (27.9), 1 hour (30.9)

Yoga:

Bike rides:25.9, 27.9, 29.9

Sunday - Saturday, September 11-17, 2022

Fri- 1 hour power workout at the gym

1 hour walk

Sat- 30 min walk

Sunday - Saturday, September 18-24, 2022

20.9 Tue, bike rides, 1 hour gym

21.9 bike rides, 1 hour power gym

426/30295

Monday, September 12, 2022

 Weight:

Fitness:

Food:

Potato burekas, mushroom burekas, cucumber, tomato

Thursday, September 15, 2022

 Weight: 98.9

Food for pics: plums,

Buckwheeat, black lentils, onion, carrot, hummus, tahini

Bad foods: yellow cheese, 4 rye bread, mastaurd, tomato, chickpea tofu, 

10 minutes tips:

I created a blog post for all the fitness of September to encourage myself to fill it.

I will update bike rides, power workouts at the gym, 

runs, 

walks.

I bought a jam, chocolate paste, organic coffee, and a reusable bottle.

the jam and the chocolate are healthier versions. 

I have a paper where I write good and bad meals. I count 5 meals of each kind. 5 bad meals for an half hour repentance. 5 good meals for half an hour of whatever I want. 

haven't made a salad yet. the lettuce is waiting in the fridge.

I can wake up early tomorrow to go to the gym because work is starting late tomorrow.

Tomorrow I'm going to Kiryat Yam. last time I ate that pizza and this time I said in advance that we will take a walk and eat healthy food.

425/30295

Wednesday, September 14, 2022

 Weight: 98.9

Fitness:

Good meals to take picture of:

Bad meals:

Potato burekas, potato mushroom burekas, pizza burekas, 3 chocolate pastries of 2 kinds(2+1), almond pastry, coffee almond milk. 

Tips:

I finally bought food yesterday. I mean big buying. After 2 weeks I'm here. And I have food. I have lettuce to use. I have cooked food I cooked 2 days ago. On Monday. 

I have this distribution to good and bad meals. The good I picture and upload. How can increase the number of them? Maybe I can reward myself for the good meals, or “punish” myself for the bad ones. Besides the blog where I wrote the means in different places, I can write it on a paper and carry it in my pocket.

Possible reward: I can reward myself after 5 good meals. Maybe a rest. Free time. Half hour for fun or whatever I want. I like it. 

Possible “punishments” - maybe after 5 bad meals. Maybe half hour of repentance, of mourning about my behavior and choices, asking G-d for forgiveness, thinking about the consequences of my deeds.

I can try.

419/30295

Tuesday, September13, 2022

 Weight: 99.9

Fitness: planned 60 min power gym- done. a walk to inflate the bike

Food:

Potato burekas, mushroom burekas, cucumber, tomato,

Coffee soy milk

Tips for healthier lifestyle

Buy rye bread

I.cooked yesterday!

Buy sauces

I'll add the tomato sauce to the pot

I'll add parsley+ cilantro

I.have lime to add the tahini

418/30295

Sunday, September 11th, 2022

 weight: 99.4

food: 

potato burekas, mushroom burekas, chocolate pastry, coffee soy milk

cucumber

2 peaches

free cake at the teachers room

pasta, tomato sauce

10 minutes tips: 

keep picturing 5 healthy foods and upload them. it encourages me to choose the healthy meals.

learn about food blessings

aim to walk 1 hour today

aim to go to the gym between work and the lesson at 8 p.m. 

write down what you eat. the healthy foods are for taking picture of them.

it will encourage me to think of healthy substitutes.

i have quinoa + lentils. I should bring it to work to cook something new.

I should shop today, and buy rice, quinoa, and buckwheat

I can upload the pics on Instagram, on the English Facebook page, many other groups.

I should think about running. I would like to run on Tel Aviv promenade. 

for that, I need to wear suitable clothes and have a small bag.

there's a locker in the beach

or I can come with a small bag on a bike.

or I can run in Bat Yam

I had a fall

there was a free cake at the teachers room and I ate until I finished it

the teachers praised it

and I guess I might thought: I can't say 'no'

maybe if I prayed, if I blessed the cake before I ate it, the situation was different?

or, maybe if I'll introduce more healthy food ( and picture them) I'd crave less to the bad foods. 

I should buy food for home and prepare more foods.

where is the list of Facebook groups I can upload my photos to?

417/30295

Saturday, September 10, 2022

 weight: 99.4

I ate:

burekas potato, mushroom burekas, chocolate pastry. coffee milk sugar.

grapes

quinoa red lentils, flax seeds, cucumber, tomato, pumpkin seeds, tomato sauce, salt, pepper, paprika, turmeric

( I finally cooked at home, 10 days since I arrived from being abroad)

blueberries.

tips for healthier lifestyle:

I take picture of the food I eat

after having 5 pictures, I'll upload them ( an it will be 5 of 30295)

I should think about what I can eat, not what I can't.

maybe I'll buy almond milk and cornflakes

maybe I'll buy rye bread ( it's not wheat. 100% rye)

I'll keep picture my meals, trying to make them attractive with my simplicity in making food.

it will encourage me to think about healthy vegan meals without gluten.

I'll buy dried fruit and nuts.

let's name some things I can make:

pasta that isn't made of wheat

tofu

I can add vegetables to the dishes: leek, onion, tomato, carrot, parsley, cilantro, zucchini, eggplant, 

red bel pepper, broccoli, green beans, pea, 

things I can add to a salad:

healthy mustard, green leaves, lots of fresh organic leafy greens, tahini, lemon, lime, orange, clementine

411/30295

Friday, September 9th, 2022

I was 27 minutes in the  gym today.

weight: 99.8-101.3

10 minutes or more:

I bought blueberries today, cucumbers, tomatoes, peaches

I feel (sense) my chest fat, my belly

I have a headache

I need to sleep more

I eat too much wheat

haven't cooked since I arrived to Israel 9 days ago

I plan to be at home tomorrow morning, to sleep till I wake up, 

to clean ( it will help me because it will lift my spirit, to see that every thing is tidy and clean, and it will encourage me to invest in my health.)

I plan to cook  ( something like rice, lentils and tomato sauce).

I should think more about preparing buck wheat crepes.

I have peaches but they're hard. I have blueberries and grapes, 

I should journal about my personal life. I should arrange my mind this way.

nothing materialistic will fill the unsatisfaction I have. no cigarette, no coffee, no pastry.

I should picture my foods and upload each time 5 pictures ( 5 of 30295).

I should picture my plates. it will encourage me to cook food, make salads, yes.

410/30295

A fall analysis

 1. What was it?

Potato burekas, mushroom burekas, chocolate pastry, coffee soy milk.

2. Why?

I came to K.yam. I’m here not every day. I made it a habit to go to this bakery and have these pastries. Woke up, started with 2 plums. Could go to the beach or the bakery. Had a free morning, mostly alone at (not my) home.

Chose the bakery.

3. One better step?

Avoid one of the three pastries

4. Ideal behavior?

Avoid the pastries and the coffee

Go to the beach

Take a walk to k.yam center

5. Things that might help me to repeat such fall in the future?

Read about damages of wheat, trans fats, margarine, oil

Salt, refined sugar, 

Listen to your stomach/belly. It wants to be loose, flat, right, solid, 

Think of alternatives! There are many!

Cornflakes, fruit, fruit smoothie ( if I look for thick beverage),

Dried fruit, nuts.

Meditate, slow down, lower stress, workout, everyday, don’t give up exercising, stay strong, strengthen the side who wants to quit wheat, and animals’ products.

Forget about/ say good bye to 

This bakery. 

Good luck.

Remember the bloated belly, the exhaustion.

409/30295

Wednesday, September 7, 2022

 Weight:

Fitness:

Food:

2 plums, potato burekas , mushroom burekas, coffee soy milk. 

10 minutes health coaching:

I’m a little bit sick

My belly is bloated

There’s bacteria my body’s fighting

I should meditate. And rest.

I should say good bye to doughs. I had 3 pieces of doughs today. Yesterday I had 5 pieces of doughs.

I should read more about the damages/ disadvantages/ drawbacks / cons of eating doughs.

My left shoulder aches.

I have 2 bananas, an apple and a pear. I could eat them instead of 3 pizza, 2 burekas.

I’m hosted and the host offered a pizza last night

I said let’s make a fruit salad

In the end the host wanted pizza but didn’t eat it herself.

At least I had 3 and not 5 ( we left 2) slices.

But she confused/ misled me.I didn’t try to blame her.

Anyway, next time I should be stronger, or maybe the side of me who wants to stay away from doughs should be stronger. 

Maybe I should practice more writing exercises.

I have a bellyache and I’m tired. I’ll try to meditate now for 1 hour. Challenging after a long time without meditating.

48/30295

Tuesday, Sep 6, 22

 Afternoon( till then water because of sickness)

Apple

Sandwich with avocado, eggs and cheese

Chocolate croissant 

Peach, 3 pizza, some coke

Monday, September 5, 2022

 Weight:

Fitness:

Food:

Burekas mushroom, burekas potato, chocolate pastry, coffee soy milk.

Labane cheese, oil, cucumber, 4 rye bread. 

14:54

I became sick

Lesson: 2x banana cake, potato pastry

Nature juice

Sunday, September 4, 2022

weight:

fitness:

What I eat:

burekas potato, burekas mushroom, coffee almond milk. 

2 oranges, 3 rye bread slices, hummus, cucumber, tomato. 12:49.

rice+ veggies

10 minutes tips:

avoid wheat.

avoid oil.

cook. please cook. there's canned pea, cook rice/ buckwheat/ quinoa. add tomato sauce.

remember the recipe of Friday: lentils, cilantro, tomato, red bell pepper, leek

remember the recipe of the salad: avocado, celery, onion, cucumber, lettuce, 

good for the power workout yesterday! 

next power workout: Wednesday?

start running again. 

make salads, cook, 

eat fruit meals, 

take food to work

use rye bread

finish the probiotics, 

keep drinking plenty of water

keep weighing yourself every day

stand, take walks, be active, practice yoga at home, 

continue reading about what's wrong with wheat.

listen to your stomach

if I find myself want to drink coffee, there's coffee at work, I don't to pay 14 nis for that. there's plant based milk at work. I just need to brink a cup. and scouring pad.

avoid wheat, roy. it will make a difference.

406/30295

Saturday, September 3rd, 2022

 weight: 101.1

I ate:

synagogue: salads, potatoes, wine

grapes

grapes

Power work out 1 hour at the gym

3 rye bread hummus tomato cucumber

Herbal tea sugar

10 minutes health coaching

if I sleep today at noon, I'll put a timer to 30 minutes.

I had a bowel movement afternoon today

I'm not sure I had one yesterday

I can update when I have

yesterday morning I had a coffee before work

I found frozen bread in my fridge ( after 2.5 months abroad) 

I thawed it and had two slices yesterday.

more water help me to have bowel movements.

I arrived 4 days ago, but didn't find the time to go to the gym yet.

(I have an issue with my cat)

maybe tonight, after Shabbat I can make it (unless I meet a friend).

tomorrow I can't, nor on Tuesday.

I haven't cooked yet but found canned pea.

I have this pea, canned tomato sauce and I'll cook maybe rice/ buckwheat/ quinoa with it.

yesterday, a guy in the synagogue brought a rich dish he cooked:

lentils, cilantro, onion, tomato, red bell pepper, leek.

I didn't buy lots of products. (maybe I try to balance all the shopping me and my partner did in the summer) 

I feel the extra fat on my chest.

405/30295

Friday, September 2nd, 2022

 weight: 102.1

2 burekas: potato, mushroom,

Chocolate pastry, coffee almond milk

Grapes 10:46

Grapes

Rice lentils veggies piece of cake cookie little bit of grapes juice

2 Cucumbers

2 bread, tahini, cucumber

green tea, date honey

10 minutes:

tips for healthier lifestyle

meet friends, 

have company

have community 

listen to your stomach

thaw the bread. check if it's ok that it was frozen for 2.5 months. it is.

buy tomatoes

tahini, 

make a shopping list

start your day with water fast

cook: rice + lentils

buy onions

keep weighing yourself daily

drink plenty of water

go to the gym today.

take walks

make order at home/ organize, clean, throw stuff to make your house lighter, spacious, 

do your work to lessen stress

find an OA meeting in person

stand, work on the computer while standing, make a stand position, 

ride the bike

404/30295

Thursday, sep 1

 What I ate + fitness:

Grapes

4 granola bars

2 potato burekas

falafel

coke

orange juice, salad

coke. 

weight: 103.3kg

403/ 30295