Monday, October 31, 2022

food+fitness 

had half spelt pita bread, chocolate, coffee almond milk, from cigarette

at work I had an orange.

1st update, 7:47 - 7 minutes

I woke up, meditated 15 minutes

had half spelt pita bread, chocolate, coffee almond milk, from cigarette

at work I had an orange.

in school  (work) I have my cooked food to which I added salt and pepper yesterday.

and vegetables + fruit.

I might run today. I don't know when. maybe I should do it right after work when I get home. we'll see.

I hope to make a salad today. with lettuce and the organic vegetables I bought.

in general I need to eat less and be more active. 

more tips:

drink water

breahte

relax

avoid becoming angry at work

avoid accumulating nervousness.

keep it calm. work with love. talk with love. 

have time with yourself. at home. rest. face yourself. look at yourself. maybe looking at the mirror for few minutes. maybe naked.

555/30295

2nd update - 7 minutes (13:08-13:16)

I didn't stick to my diet

there was an event at work

I ate dairy and foods that were made of eggs probably.

I tried to eat slowly, and not to eat too much.

I'm tired now. in 21 minutes I have the last lesson for today and then I start a holiday of 2.5 days!

tips:

run when you get home. it will be the last run before the race on Wednesday.

make a salad today. I'm going to an event. I can make a salad for that event. and put it in their fridge during the lesson.

I have mango at home

I have fruit and veggies here

tomorrow is a power day, I'll do it in the morning.

I can add wakame to the salad

it's good to my thyroid. it's a source of iodine.

what will I do after the race? I'll keep preparing to a 10km run.

and I'll do a yoga.

I should set a weekly goal like I had in the past:

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

and I can write the percentage of filling this 12 items/100% plan of the week.

should I do it?

lately I walk more

but I don't run and not practice yoga.

I have another need.

getting fit will help me with it.

556/30295

I need to sleep

Not to run

Not to eat

Sunday, October 30, 2022

exercising: rides, 1 hour power  workout at the gym

food:

cucumber, tomato, potato burekas, mushroom burekas, chocolate pastry, coffer almond milk, from cig.

B12 ( I need to check the oil in the scooter motor)

2 clementimes. I need to return to picturing healthy foods.

2 apples, date-pecan- cacao beans snack

my cooked food ( still partially frozen) with some industrial hummus.

falafel, spelt pita bread with chocolate peanut butter, finished the coffee almond milk from the morning and the cigarette. 

a walk

mango

 

1st update 7 minutes

I woke up early, I meditated 20 minutes, I rode the bike to the gym and worked out (last night I worked out as well till 23:00 and today I worked out at 6:18, they changed the clock to winter time).

I bought 3 pastries, I ate the salty with a cucumber and a tomato.

I had a coffee and a cig but didn't smoke it all.

I give my time at school (since I finished the cig till I get home) as a gift to You.

so, I expect there will be a clean eating. I'll eat my food, unless it's a healthy food.

and any way, it's important that I'll eat WHEN I'm hungry and not before or because another reason.

I brought my cooked food ( soy nuggets, potato), a cucumber, a tomato, apples and clementines.

I hope to finally MAKE A SALAD TODAY WITH A HEAD OF LETTUCE.

I made this organic delivery and I don't use it well.

542/30295

2nd update: 7 minutes

it's 15:33. still at school. I'm not hungry. I have free time. I'm updating. 

what did I eat? I updated.

what can I do today after school? I can run, take a walk, participate in online OA and CoDA meetings, 

read my books ( CoDA, self, vegan bundle...), I can get inspired, meet friends, make a green salad! with LETTUCE. 

543/30295

3rd update, 7 minutes

20:23. I have a headache. and I have a pressure in my belly. 

after the falafel etc, I went to sleep for 45 minutes. 

I think I'll join an OA meeting and then take a walk in my short evening. (finished to work at 17:15 which is very late).

haven't made a salad yet 

BUT I PLAN TO WAKE UP EARLY TOMORROE ND MAKE A SALAD FOR WORK.

there are many things to do

but the time is short

I plan to participate in an OA meeting

and to take a walk. 

if I have more energy, I can read or something.

I left vegetables and fruit at work

I should make an inventory list.

I have pistachio

I have dates

I have 2 ripe mango in the fridge.

I have 2 pomegrantes.

544/30295

exercising 30.10-5.11

Sun

1 hour gym

4.5 km walk

Mon

long bike rides, more than 70 minutes. around 100 minutes. 

Tue

1 hour gym

bike rides

5.3km walk, 1:14hours

Wed

10k run in a race

Thu

Fri

Sat

541/30295

I thought I was 3 times in the gym this is why I didn't go on Saturday... what a shame

Saturday, October 29, 2022

1st update 18:35 10 min

1st update at 18:35? on a free day?

that foreshadows what happened

I woke up, and although I thought after 3 days where on each day I was in another city in Israel

I should stay home. but not, I went to the synagogue, but before had a big croissant coffee and cig. and in the synagogue I ate eggs.

and at home, afternoon had a cig with tea. and in the middle of an early evening walk, I bought almond milk but was tempted to buy 5 pastries I ate at home with, again, coffee and cig.

here I am now.

what was good today?

5.16km walk

I listen to podcasts

I read (a prose book), I read NVC, I read TMI

I participated in an online OA meeting

I took a nap

I cleaned and organize the apartment

I ate cucumber first thing in the morning and a cucumber and tomato with the evening pastries.

that's it

next week

don't take a whole week on your shoulders

this week I have another day off because of the elections

so, 

I have 2 days of work (where I'm trying to make more pleasant with my students)

2 days off

2 days of work.

on Friday I host dinner

take it easy Roee.

it's 18:44 and I will devote the time today for evolving, growing, working on my self, working on my fixation, 

tomorrow I plan to wake up early and enter the gym when it opens at 6a.m.

this evening I can do:

2 more updates of 10 minutes

learn about health, nutrition topics, 

get inspired, etc.

let's talk about tomorrow. not now. 10 minutes are over.

539/30295

2nd update, 20:30, 10 minutes, 540/30295

I'm becoming tired and it's hard to concentrate. 

I read ( vegan bundle), I prayed. I read big book. 

I can go to sleep, watch TV, try to read more ( CoDA texts?)

tomorrow I wake up at 5:30 and enter the gym at 6. returning home. take a shower. go to work.

soon I have a meeting with a skin doctor. I'll ask him about stains/moles

maybe when I'm back from school, I can devote to You making a salad

maybe I can devote to You my work.

there are no plans for tomorrow evening.

I doubt if I can concentrate reading another text even though it iterests me.

I have pears

I find this update meaningless

I should separate between them. 

when will I run? next week on Wednesday is the race. good luck.

this week ( that is ending now)  I haven't run.

hopefully I'll run this week. 

Friday, October 28, 2022

 1st update, 9:04

I should journal as well

On Wednesday I was in Nahariya

Yesterday I was in Modiin

Today I'll be in Harish

I run around too much, and not staying at home enough.

This is why tomorrow morning, I won't go to a synagogue.

Tomorrow's gonna be my rest day. I can run, and I can go to the gym in the evening. But in between, I’ll read at home and do my stuff at home. I can also take part in my weekly OA zoom meeting.

I got an organic delivery on Wednesday. Today is Friday and I haven't used it yet. 

Haven’t made a salad yet.

The green leaves may change my mind.

I can feel the change in my body, in my belly, in digestion, maybe with cravings and kind of thoughts.

Running - tomorrow

On stressed days like today, I should use some helping tools to relax and take it easy.

Tools like writing in my notebook, praying, devoting time and gifts to You, G-d. Tools like meditations, getting prepared to lessions I give, teach with love, use and learn NVC. 

17:32 2nd update

In the morning

I had coffee almond milk cig

Potato burekas, mushroom burekas chocolate burekas

2 clementines

Then, before helping a friend with moving

Baguette ( without its inside bread), hummus salads fried eggplant tahini , fries ketchup as a side 

Potato burekas chocolate pastry

Coffee soy milk cig

Then 3 hours of physical work

Now we’re going to Harish. Where a simple vegetarian will be served later.

I’m outside my house all day long.

Tomorrow I plan a run and gym. 

Tomorrow I plan to make a salad with a head  of lettuce.

Same on Sun-Mon-Tue

Cause I have 4 heads of organic lettuce.

I have fruits: mango, orange, pear, pomegranate, clementines.

I can make a salad of:

Parsley, celery, lettuce, tomato, pepper, cucumber,

I think it’s the basic

I can add sunflower, pumpkin seeds, grinder flax seed, 

Tahini lemon Wakame walnut tofu raisins/ cranberries.

538/30295

Thursday, October 27, 2022

 1st update: 

I started the day with coffee sugar soy milk and the cig from last night.

then I said I devote the time till I'm back from work to You, G-d.

I have cooked food with me, vegetables and fruit.

I plan walking this evening in Modiin.

If I have courage, when I'm back at home, I'll devote more time to You, G-d. sessions until the end of the day.

this day is hard. I give 8 lessons in 9 lessons time. very intense.

I should try to save my energy. I'll finish it and get home by the motor scooter and try to be courageous 

and keep it clean until the meeting in Modiin. i'll try to rest. and then get Modiin. take a walk. maybe sit somewhere and read my books. I'll try to be courageous at the meeting and keep it clean. and then take the bus home and try to have the courage to keep it clean till I go to sleep.

just for today.

in my free time today I can get inspired.

537/30295

Wednesday

 I'm smoking

Couldn't I drink this coffee without it?

I guess I had withdrawal symptoms I couldn't bear

I meditated today for 20 minutes 

It wasn't well done

I have two books and i’ll get inspired on the train

11:21 1st update

I ate 2 clementines

I walked almost 2 recorded km

Today I’m getting delivery or fresh organic produce

I must make more effort to make a salad everyday.

I found a Jewish prayer to read before every cigarette.

I hope I’ll read it before every cig and it’ll help me avoid/ abstain it.

I should eat green leaves daily.

The organic delivery is expensive.

I should find other stores that sell organic leaves.

Now that I have a motor scooter it should be easier.

I didn’t run this morning. It was raining. 

When can I run?

Maybe tonight. The race next week is gonna be at night. So maybe I should run at the same time as a training.

I need to find the email of this race.

My belly’s bloated now.

It’s the coffee, the pastries. The pastries of potato and chocolate were dairy.

19:00 10 min update

I hurt myself again

Right before the train, ice coffee and cig.

Ok I got 3 fruit where I gave a lesson.

Before that, there was a birthday meal. I didn’t ask what food are served

There was total junk food

Maybe if I knew, I could bring fruit and vegetables and cut them

Isn’t that my role in my family? 

I drank zero coke, ate 2 industrial cakes with industrial whipped cream, 2 cheese burekas, 

2 corns, potato pie that has egg inside.

It’s 19:05 and I’ll try to use the tools till I get home.

Read books, piss, get inspired, learn nutrition topics, learn about health

What will I do with my addictive behavior?

How can I control it? Should I ask You, G-d, to help me? At the moments the evil inclination takes power?

What will help me in those true moments?

Pause

Is it what I need to do on the other time, when it doesn’t call me? Or is there something I can do when a fall’s about to happen?

My belly is bloated

My brother, who had some good time in health, kept eating junk today, and me too.

In real time - ?

Tuesday, October 25, 2022

 update 1, 10 minutes: 8:43-8:54

I'm at work. haven't succeeded to wake up early and go to the gym or to run.

I started with 1 slice of rye bread, chocolate, peanut butter. coffee soy milk and cig.

I have left 1 cigarette. I pray to You, G-d, that with your higher power it will be the last one or that I'll never smoke it.

I finish work at 13:30  ( I need to fuel the motor scooter)

I brought cooked food, the potato soy nuggets I cooked on Sat

I had 2 clementines

I have more clementines and apples.

I think until I'll get to an organic shop that I can't think of where to get, 

I'll order online fresh organic produce for daily salad meals.

I think my body really needs green leaves.

it might help my making decisions, food choices I mean.

i think I should prep ( prepare) today's daily salad in advance.

so, today I want to eat my cooked food, make a salad, order organic fresh produce, run, go to the gym, take a walk maybe or do part of it, 

I want to get inspired, learn about nutrition topics, learn about health

learn about other spiritual topics and subjects I'm interested at.

I meditated this morning. about 23 minutes. 

I should make a habit to meditate at home, right after returning from work or stressed intense session outside.

if I'll make room for the cat between my legs, she might rest there.

tomorrow is my day off. I take the train to Nahariya to a birthday of my niece.

I should get prepared for that

I used to buy chocolate pastry coffee and sometimes smoke before the train ride, and after the meeting with my family. I should prepared for a substituted behavior. Amen.

update 2, 15:48: 

at school, I had my cooked food ( soy nuggets + potatoes + pea) + tahini from work

then I had 2 slices of bread, cream cheese and 2 slices of yellow cheese.

then, at home, I bought on the way, 2 pastries ( mushroom, potato) and chocolate. had them with coffee soy milk and the last cig. succeeded to take a nap.

I'm dressed now for the gym. I plan to ride the bike there.

I hope to run today too or take a walk. tomorrow I'm free during the morning.

I'll order organic leaves and veggies online now.

I threw 2 rotten cucumbers from the fridge.

what can I do today for my health?

make a salad

eat my cooked food when I'm hungry

listen to my stomach

meaning not to eat if I'm not hungry

take my food with me

buy more fruit

don't buy more cigarettes, take advantage if that the last package is finished and base your quitting

OA meeting

be active, move, clean, use the vacuum cleaner, sweep the floor, do laundry, wash the dishes

read raw food explained, get inspired, learn nutrition topics, learn about health, 

another meditation

read TMI

read 12 steps, big book

other books for self help ( gita, self, etc)

get inspired by: YouTube, Instagram, Facebook groups and pages, emails, people.

536/30295

Monday, October 24, 2022

 9:38 update 1: 10 minutes

I ate 2 clementines today (but it was after cig coffee 3 2 burekas pastries potato and mushroom and 1 chocolate pastry) 

I start again

I had a busy day

I went to sleep late

I might sleep at noon today, after work and before evening lessons.

I took a walk yesterday

it's the run turn, I need to run. Next week is the race I'm registered to.

I'll do what I can. I might surprised myself. with all the vibe and atmosphere of a race and finish it all. 10 km.

I ate my cooked food yesterday, adding tahini from work. and I might do it today as well.

there are probably yellow cheese in the work's fridge but I want to avoid it.

I encounter on Instagram a vegan bodybuilder. I should get inspired by him. (Maximes official)

In general I should devote more time to get inspired

yesterday I watched Simnet Nutrition videos

it's funny that since I was 27 y/o ( now 43) I was thinking about helping other people to get fit and healthy, and since then I gained weight even started to smoke. I gained maybe 26 kg. 

I should make a salad at home

there's pot of cooked food from Saturday, the potato and the soy flakes or chunks or nuggets.

23:12 update 2 - 15 minutes

I'll start from the end

I had a canned dairy coffee with cig

before in a meeting I tried blended fresh vegetables, I stopped at the beginning cause' I didn't like it

I ate a chocolate cookie

before 

I had my food outside: 2 apples, 2 dates, 4 brazil nuts

before I had a nap

before: I had a coffee soy milk and cig

before: at the end of the school I had wheat flakes and pea

before I had my cooked food (rice + mung beans?) with tahini from work.

alright

yep, that what was today

the other dish I cooked on Sat is still waiting

no workout today.

ideas that will help me to eat healthier?

i'll wake up tomorrow morning and go to the gym

I might run at evening

I might order online a delivery of organic green leaves

as always I should listen to my stomach

I should run, 

eat sprouts

sprout legumes

buy a tofu and change its water everyday

meditate  (I did it today)

get inspired ( I did it today with Instagram)

pray

learn about different topics about nutrition

learn about health

watch YouTube

read the emails of the newsletters

take walks

meditate after school to relax

reflex about my work and how to improve it

learn about teaching

run a restaurant in my kitchen: 

wash the dishes every day  ( i did it today), make a salad everyday  ( I didn't do it today), eat my cooked food every day ( I did it today), I ate dried fruits, nuts, I ate 3 fruit meals actually today: clementines, mango and apples.

so besides the food that wasn't on the menu, I ate enough of my food, and I could eat the cooked food I have in the fridge from Sat

and when it was finished, I have 3 frozen boxes of food.

tomorrow, I work a little

I have a little time before work ( I'll go to the gym) and I finish work early ( i will run and use the other tools)

I can read about visceral fat

I can take a walk and listen to a podcast about health ( like eat to live)

19:11 worked out at the gym 1 hour

19:11 ate potatoes + soy nuggets +pea , then 1 slice of rye bread, peanut butter+maple.

I'm tired.

535/30295

Sunday, October 23, 22

12:13 update

I started with a gym in the morning (sounds crazy now)

finally had a coffee+soy milk +cig before work

then 2 clementines

1 clementine

and then a fall. free food at school

3 sandwiches, each with 2 yellow cheese slices and fresh veggies

1 slice of bread, 2 more yellow cheese

(total 7 bread slices (and I brought food to work) and 8 yellow cheese slice)

it didn't end, I kept eating free food. a cup with cow milk (although there's soy milk) with cornflakes.

it's bad. I know. 

13:59 I continued and ate a chocolate ball, some fruit ( persimmon), 2 cakes, coffee with soy milk. 

23-29.10.22 exercising

 sun

bike rides, 1 hour gym

walk 1:07 hours, 5.2km

mon

tue

1 hour gym, bike rides

wed

about 8 km of recorded walk

thu

2.61km walk

fri

3 hours of physical work 

sat

5.16km walk

1 hour power workout at the gym

536/30295

Saturday, October 22, 2022

11:34 7 minutes 1st update:

it's Saturday, my off day. I woke up early, too early ( because of the daylight and the cat)

I had 1 slice of rye bread  ( from the freezer, I thawed it) with chocolate paste I bought yesterday

coffee soy milk and cig

I meditated later and then managed to fall asleep again.

didn't go out (to synagogue for example)

I'm here to:

cook, even two pots ( I cooked yesterday for the social dinner: brown rice, lentils, veggies, spices, tofu)

I'll make a salad

I'll go through all the foods I have 

I'll cook potatoes with soy flakes

I have 2 ripe mangoes

i have apples

maybe I'll weigh myself and measure the belly circumference

I should exercise today, maybe gym, run, walk, 

I should run.

I plan to learn about health, read the vegan bundle book, read about OA 12 steps, the AA big book, 

maybe to learn about health/ nutrition according to specific subjects, to write the list of these subjects

here I'll start to write it here:

intermittent fasting, caloric deficit, belly fat, damages of caffeine, 

13:50 update

I ate a mango

I cooked 2 pots

one with potatoes and soy flakes and one with brown rice and mung beans

I added onion, spinach, spices, 

my belly's still bloated

my friends offered me to join an evening trip today 

maybe it's a bad idea 'cause it means I won't read and learn

I said yes

and usually I don't change my mind

so, my chance to work out today, is now at the heat of 2p.m., I'll go out now and run at least half hour

mmm

I can take the motor scooter to the beach and run there.

14:49 I ran 3 km in 30+ min and sorted the items in the fridge.

I have 2 pots of cooked food but I'm not hungry.

hunger will come, and then I'll be away of this food

I won't take a cooler with the cooked food while I'm with friends and not share it

I'm going on a trip with friends soon

I should not eat when I'm not hungry.

I know what can happen

I'll eat junk with them 

22:01

I did eat junk food with them. coffee, chocolate pastry, 

2 pizza slices, coke

now I'm home. tomorrow there's work. till late. I finish at 5 and have Hishtalmut (supplementary course). I start at 9 so I can go to the gym early. like in 6.

I'll take cooked food to school. and hopefully make a salad tomorrow.

534/30295

October 16-22 exrcising

 sun

mon

tue

wed

thu

fri

1 hour gym, walks, 

sat

3 km run

523/30295

Friday, October 21, 2022

 15:24 

thinking whether to go to the gym or move in the house tidying. I can go to the gym tomorrow. I'll go now. 

22:20 10 minutes update

I'm home. I was in Kabalat Shabbat. I cooked healthy food: brown rice, black and red (orange) lentils, some vegetables ( zucchini, red bell pepper, leek), tofu, spices.

I ate 1 plate and another and another. and juice and 4 cookies and cig.

I can't stop, until my stomach hurts. I'm addicted, a compulsive eater.

what crosses my mind? it's free, it's tasty, it's an opportunity, later there won't be.

maybe it's not addiction. maybe it's in my DNA. maybe my ancestors experienced starvation, famine. and I'm coded to eat a lot for a case there won't be.

ok, let's say it's true ( my ancestors were hungry and I'm coded to eat)

I know I live in an abundance time, and this codes make me fat and unhealthy.

maybe I need more meditations. 

maybe I need to do what I'm doing now. 3 times a day to visit here and update.

of course I have other tools

I read a lot of book and material in paralel.

OA, AA, CoDA, vegan bundle, raw vegan bundle, 

I pray, I journal, I read about meditations, meditate, I have many tools and I try to use them more.

maybe I should keep doing that.

in the vegan bundle book the guy who succeeded to make transformation said this is what I did:

he got motivated all the time, researched, watched YouTube, took a vegan coach and did everything he could to succeed.

my work as a teacher in school is hard. it depletes my energy, it's hard to deal with students who don't listen, disrespect, don't let me teach and give a lesson. maybe i'm supposed to know how to solve such things and this learning takes time too. 

23:11 the readers of the magician, all got permissiom to contine

permission*

23:12 falling asleep hard.

522/30295

Thursday, October 20, 2022

weight:

circumference:

food:

exercising: planned gym

health coaching: 10 minutes

I'm back at work after 13 days or so off

I brought water, plums, peaches and clementines

I plan to make a salad at home + to cook potatoes + soy flakes, and to work out at the gym 1 hour.

and to learn about health (vegan bundle), and more subjucts like CoDA, big book, OA 12 steps.

I'm not sure I'll run today

I had thoughts this morning of coffee and cig and bakery

but I asked You G-d for help and shushed me? by telling me? I'll do these after school

but after school I want to go to the gym, we'll see

I got help from drinking water too.

and although I arrived first to work and had a lot of time, I drank water and I'm working.

tomorrow I'm gonna have a weekend with friends in nature

they arrange food

they buy fake/ vegan meat for me

maybe that's an opportunity to quit smoking.

in the book I've red s, of vegan bundle, he emphasized to learn, get inspired, follow YouTubers, learn about health, research. all the tools I know. except he made it and got fit and I didn't. from some reason.

but he reminded me that that what worked for him.

I should return to weigh myself and measure circumference and take a picture of my belly and chest/tits

and upload it.

I should remember to take pictures of the good foods I eat and upload them in a bunch.

I changed the tofu water for today.

I should write all the foods I have at home.

521/30295

Wednesday, October 19, 2022

 weight:

circumference:

exercising:

eating:

plum coffee plant milk from cig

v meatball rice sauce raw veggies half bagel cream cheese 2 chocolate pastries 1 potato pastry coffee sugar plant milk from cig.

I had a fall

I ran

and then

pita bread hummus salads fries

2 potato pastries, 2 chocolate pastries, coffee almond milk, 1 big chocolate pastry, cig

health coaching: till 9:18 (15 minutes)

I have plums

I have clementines

I have peaches

I have veggies for a salad

I should go through everything I have

I can cook potatoes and the soy flakes

today I'm having lunch outside with a friend

I have a paper in the kitchen waiting for me to fill in it all the foods I have.

yesterday I worked out at the gym. but I was free later and ran although it wasn't planned, in another beautiful city. I ran 32 minutes.

I should right all the exercising I do in a week in one place.

I have today and tomorrow for workouts

I guess tomorrow I'll do gym

maybe I'll run today and tomorrow as well.

I can run in my hometown this time.

I should always listen to my stomach.

maybe read again about intermittent fasting

maybe instead of reading books like raw food explained I should get inspired by role models on YouTube, Instagram, Facebook etc.

I should really make a salad.

Tomorrow I'm working till afternoon, I should take food with me.

and have a ready made cooked food at home for when I'm back.

the last try of freezing cooked food was good. maybe it was the previous fridge which was old that didn't do its work well.

so, I'm going to use it. I already use it for the cat's food.

I should really sort all the veggies I have in my fridge.

I should manage the kitchen like a restaurant owner. and of course wash the dishes once a day at least.

I have a Zoom meeting at 4 p.m. so after that I can start running. I'm glad I got back to running. 

521/30295

Tuesday, October 18, 2022

 weight:

circumference:

food:

exercising: 

bike rides, gym 60 min, 

32 minutes run in Modiin

15 minutes health coaching:

I ate the pasta I made yesterday. it's less tasty now.

I have plums, peaches and vegetables for a salad. 

there's no cooked food for tomorrow.

yesterday I run 1.65km, and walked 6.96km. together it's 8.61km.

tomorrow, on Wednesday, I plan to run walk 10km and to keep doing so till the race on November 2nd.

I have clementines as well. 

I changed the water of the tofu.

I might run walk today if I don't have other plans. yes, it makes sense. I'll do it today as well.

tomorrow, I'm free so I'll do it. Thursday I'll go to the gym. Friday Saturday I'm outside the city.

A veganism promoter from Instagram, told me that since I consume animals' products, I contribute to injustice. I agreed.

maybe his influence, the fact he contacted me and he's corresponding with me, will help me to stay away of animals' foods. today, before I saw his answer that I contribute to injustice, I consumed 4 non vegan pastries.

I need to wash the dishes

I'm not sure I took B12 on Sunday

I've changed the days of B12 from Monday and Thursday to Sunday and Thursday.

I have 2 free days

no plans

so I plan fitness 

and I have time to learn about health

use the helping tools

get inspired by other people on social media ( YouTube, Instagram, Facebook etc)

I don't have to finish my food.

I'm not a garbage can.

I hold cigarettes package. 

unfortunately.

I closed the window and I prefer less air flow than the noise of the cars. I have a fan if I want. that makes some noise as well.

I have here a cold juice. but I don't need to finish it. I can throw foods.

I can read the big book today, and 12 steps

I can learn about health freely from the internet

I should make a salad today besides eating plums peaches and clementines.

the peanut butter is about to run out.

the chocolate and the jam ran out. 

I have coke in my fridge unfortunately.

520/30295

Monday, October 17, 2022

 weight: 

circumference:

exercising:

food:

health coaching: 17 minutes

I started the day with watermelon

I had coffee plant milk and a whole cigarette

then, went down, rode the bike a little to meet a friend

did grounding

rode back home to this coaching

I plan joining a weekly an online OA meeting in English

in some point I'll take a walk or run

I want to run in TLV promenade 

but not at noon, or you know what? noon is fine too. I'll take the motor scooter to do it. I'll make a dream come true. to run in the promenade of Tel Aviv after a long time.

yesterday I saw a fit guy in the gym doing cardio on an elliptical. maybe I should consider coming to the gym for cardio workouts.

I didn't weigh myself today nor measure my circumference.

I should learn about health today

I have few books for that:

how not to die

raw explained

raw bundle

vegan bundle

yoga (book).

I have a cigarettes package

I'm not going to leave it in the street this time (did it twice for quitting but it didn't work).

maybe I should read and learn about evil inclination and how to cope with it.

I should take a paper and write everything I have, all the food. read it everyday and write it again once a week on Sundays.

how can I get a flat belly?

maybe intermittent fasting

maybe taking my food with me everywhere, in a special bag

I met a friend today, and he reminded me that I can engage myself and pass the time even if I'm alone.

I don't need a partner that interferes with all the things I want to do

it's like I had a partner who we met only late in the end of the day after he did everything he wanted to.

my belly

I have avocado.

519/30295

Sunday, October 16, 2022

weight:

circumference:

food: 

exercising: 1 hour gym

health coaching: 12 minutes

I need to journal too

but here I write about food, exercising

I might ride the bike to Tel Aviv and back

there will be a buffet and I plan not to eat over the limit

I lest the cigs I bought and the lighter in the street.

I need to tidy my apartment. 

haven't learned about health for a long time

there are problems in my personal life

haven't returned to running

I don't weigh myself lately

there's no change

holiday of almost 13 days without work is soon to be over ( in 4 days).

there are many socializing opportunities 

I'm overweight

I took a walk last night, of about 35 minutes.

I went to the gym today.

first thing in the morning workout is perfect for me.

let's say I start to work at 8:15. and I need to drive at 7:30. 

it's early. 

if I wake up at 5:30, I have time to workout

but then, I need to go to sleep at 22:30? at 21:30. 

it's not easy. 

but I think I have some mornings that I start later.

I'm registered to a race that is gonna take place in Novemer 2nd.

I have 2 weeks and 4 days for that.

it's too much to bear

In the worst case, I won't go. or quit earlier! amazing idea!

I wrote a food plan for today.

so, I have 3 columns chart: 

food plan, good foods, bad foods. something like that.

and I should write the food I have.

 too many tools. and books.

how can people add kids to that? 

 

518/2555/30295

Friday October 14,2022

 8:02 the bad offers me Roladin, one more time 

It wants now a cigarette too

Now I'm smoking or maybe it's smoking

Or maybe it's me that fell and want to finish it because I don't enjoy hurting myself

I can pray to You to remove those thoughts 

I feel like a rag

I just want to finish my errands and get home

Wednesday October 12

 I had free 50 minutes outside

So I filled it with  potato burekas and mushroom burekas

Chocolate pastry and canned coffee with milk and sugar

I in prayer to You to take this desire to pastries and burekases from me.

I took my food in a separate bag but didn’t use it yet.

The thought of 50 minutes to pass immediately triggered the thought of the bakery here.

If I had to wait 30 minutes

 I planned to wait 30 minutes

So I think i would make it without using.

502/30295

Tuesday, October 10, 2022

weight:

circumference:

I don't weigh myself or measure my circumference because I didn't change my habits.

there's no point in weighing myself.

 

I started the day with 2 potato butter burekas, 2 chocolate pastries, coffee almond milk.

Now, I have kind of heartburn.

at around 13:15 I had a peach and an apple.

I had to go

when it was time to eat, make a salad, eat my cooked food

I should go out with my cooler, ice bags, fork, and put all the food I take with me in a food bag. not in the bag for the other things. in a special bag for food and drink only.

I had: hummus, cabbage salad, pickles, lafa bread, onion

then

2 chocolate pastries, coffee, almond milk.

21:22 a mango

2 corn cakes chocolate, jam, coffee almond milk. 

501/30295

Monday, October 10, 2022

weight:

circumference:

food:

peach, coffee almond milk, cig

B12

protein

3 corn schnitzel. fresh veggies, grape juice, apple beet juice, potato latkes, ketchup, 

2 peaches

bread, hummus, eggs salad, wine, olives, 

grapes, potatoes, banana cake, granola cookie, 

peach

dates, brazil nuts, walnuts, 

quino, tofu, mustard, chili, olives

coencake jam chocolate

exercising:

health coaching:

10 minutes

yesterday I ate cheese

I smoked yesterday 2 cigs, and this morning 1

I'm gonna leave the cigs + matches at the street this morning

my ankle's getting better. hopefully I can run tomorrow or the day after tomorrow.

time flies. it's holiday but I should lower the gear and relax. 

I should spend more time at home, alone, and read

I have my cooked food from Friday that is waiting

yesterday I was out and ate outside

I must take food with me

yesterday there was a fit guy in the synagogue. he grew as athlete. a swimmer. in one point in the meal he stopped eating but I kept eating.

he talked about his career as an athlete. he said he had to swim 20 hours during college. but it wasn't only those 20 hours. he said that it was around it. sleeping on time and enough for those trainings, eating the right amounts and in the right times for those trainings.

that's a lesson for me. 

since my exercising routine is not organized/ rooted/ scheduled, 

the eating is the same. 

well, this ankle issue diverted me from a scheduled exercising. 

the cig and the coffee are drugs. I want to go back to be clean of smoking. 

500/30295

Sunday, October 9, 2022

weight:

circumference: 

food:

2 potato burekases, tomato, coffee almond milk, cigarette.

bike ride, 

olives, 2 pita bread hummus onion

apple

exercising;

health coaching:

15 minutes:

I'm on a holiday

I have 7+4 days of a holiday, no work

I bought watermelon, peaches, mangoes, clementines, 

unfortunately I bought cigarettes package, and matches

yesterday I got my ankle hit

the night sleep helped but it still hurts. so, I can't run.

tonight is a holiday, there's supposed to be a holiday dinner

yesterday I workout out in the gym so I won't go there today.

I might host 1-2 friends tonight

I will make a salad and buy bread and hummus or ask them to buy

when my ankle is recovered I'll start running again. the 10k race I registered is in l month minus a week, so it's in 3 weeks.

I will learn about health

I consider doing M.A. in public health.

at the moment my belly is not loose/ empty

the cat woke me up at 2:15 a.m.,  I closed the door and continued to sleep till around 7 a.m.

I will learn about health

I should devote my free time to fitness + reading

it's ok to spend time with my self at home

I know I have a tendency to run away of that.

I can read:

raw vegan bundle

vegan bundle

raw food explained

how not to die

yoga book

I can get inspired by YouTube health promoter channels, Instagram, Facebook group

I'll keep picturing my belly, weighing my self and measure my belly circumference 

I'll keep take picture of healthy meals and post them.

what will I do with the cigarettes I bought?

I ruined the break

I didn't smoke from July 15 to October 6. 3 months minus 9 days. it's 2 months and 3 weeks almost.

I feel the fat on my chest.

the relationship I'm in is complicated. details are not for here but I mention it since it impacts my eating choices.

I believe I can run in two days. meaning, on Tuesday. thank You, G-d.

I should always have water by my side.

499/30295 

Saturday, October 8, 2022

 weight: 99.5kg

circumference: 111.0 cm

food:

1. puree with onion and mushrooms, kuskus +veggies including chick pea, 

chala bread, hummus, salad, pickles, olives, 

coffee almond milk, 

chala + chocolate+ jam?

cigarette 

2. salad, tahini, orange juice, 

from 2 pancakes with chocolate ( dark + white), blueberries

3. cigarette, XL drink

4. chala bread hummus, olives, salad,  

gym

bowel movement

exercising: 1 hour power/strength workout at the gym

health coaching:

I think I should start the day with herbal tea

I had bowel movement, but there's still pressure in my belly

and I have cravings

alright 10 minutes of health coaching

I plan to go to the gym tonight, to ride the bike soon to Tel Aviv and back, the regular bike

don't  like the idea but I'm 99.5 kg, ate this morning and going to eat

10 minutes:

lately, in the last 3 days, I smoked 3 cigarettes.

I finished the Chala bread, the hummus, from yesterday dinner which I hosted

tomorrow is another week

I'm on a holiday till next Thursday. Thank You G-d

my ankle's hurt, I got hit by something.

I should journal, and write about my personal life, pray. 

I finished the great salad I made yesterday which I seasoned only with lemon. 

the wakame was dominant

I changed the water of the tofu

yesterday, I bought: ( was it yesterday? no) so, lately I bought frozen foods:

pea, green beans, spinach, 

I was in an OA meeting today, and it seems that I totally forgot about it later if we see what I ate.

498/30295

Friday, October 7, 2022

 weight:

circumference: 

exercising:

food:

2 apples

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

coaching for today:

496/30295

Tuesday, October 4, 2022

 weight:

circumference:

fitness: 4.63 km run,  1 hour power/strength workout at the gym.

food:

run

2 potato burekas,  1 mushroom burekas, 2 halva pastry, chocolate pastry, coffee almond milk

gym

11 plums

quinoa + red beans dish + cucumber + tomato, 

quinoa + red beans dish + green onion

dates, dried apricot, nuts ( walnut, brazil, pistachio, pecan)

quinoa chickpea cakes + chocolate, jam, green tea

Yom Kippur fast

Tips for healthier lifestyle

keep running! keep registering to races and keep running like 3 times a week, aim to 10k each time.

Sunday, October 2, 2022

 weight: 98.6kg

circumference: 111.2cm

food:

2 dates, 2 brazil nuts, green tea, soy milk

grapes

exercise: 

10 minutes health coaching:

yesterday, was Saturday, I ran 4.5 km in the morning and I worked out at the gym at evening 1 hour.

my legs muscles felt today.

I think the run was really good

and paying attention that the latest coffee were bitter and not tasty made me choose green tea today.

I think reading and learning about health, where green tea was mentioned helped me too.

uploading pictures of my belly/ torso daily + my weight and belly circumference help me too.

I started 104kg and now I'm 98. it means I lost 6kg already.

thinking about more squats for my quads muscles. 100 a day. deep squats. 

looking for my next run. I'll try to reach 5 km at least. 

I have 13 days holiday soon to reach the goal of 10km. I'll run in Tel Aviv promenade. I can run and return by bus.

wow

running from my home to the end or mouth of HaYarkon is 9.8 km. amazing.

I can do that 3 times a week and I'll become fit as hell. I'll have a flat belly, strong, stiff, lean, ripped, shredded, slim, tight, thin wall belly. 

483/30295