Wednesday, November 30, 2022

 11:56, 10 minutes update

I started with watermelon, the last piece I had

then before the gym, a small sandwich with cheese and an omelet, potato burekas , spinach burekas, coffee soy milk, cigarette

then had 1-hour gym, last time in this gym

it's 11:58

it's my off day

my next errand is at 15:41 in Tel Aviv

then at 19:30, I learn Torah.

So in between it's time to do something in order to make a change.

in the daily paper I have now 4 columns

1 new from yesterday

and 1 new from today

so, besides of 'good suggestions' and 'what I did' I added

'gifts to You' (with a sign of scissors to cut it and put it in G-d's (Your) envelope

and today I added 'missing a target' in plural.

and now that I added the latter, I numbered each item. 1 is the sandwich, 5 is the cigarette.

if I had 4 slices of pizza, each slice is one.

to be continued.

582/30295

Tuesday, November 29, 2022

 half bread butter chocolate, coffee almond milk, cigarette, watermelon

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

planned:

apples, clementines, watermelon, mango, grpaes

salad

my cooked dish of: brown rice, mung beans and squash.

10:44

I'm going to have relaxed 2 days from now. I don't give lessons, just watch in tests and all the other work around, preparing tests, checking tests, filling forms.

after school I plan to go to the gym. I  brought shorts.

I should journal.

maybe journal and do health coaching in parallel.

I don't write in the blog everything I eat

I'm tired of trying to eat healthy

I have healthy food at home

the cooked food I cooked I guess on Sunday

is cold in the fridge.

there are parsley and cilantro in the fridge but I must sort the stems 'cause some of them are rotten.

the apple I brought to work are not washed.

I had some stress in the morning

and after that, I wanted to compensate myself with pastries.

I joined Raw Food Heroes 2 days ago.

I watched some videos yesterday

the weekly livestream is on Fridays at 9p.m. 

I see that I was joined to the facebook group. I'll add the livestream to my calendar

unfortunately it's a bad time

581/30295

Monday, November 29, 2022

 Monday

watermelon

bread butter chocolate coffee  almond milk cigarette

B12

clementine

2 clementines

9:18 I registered yesterday to Raw Food Heroes of Shane Sterling for a year. 

that's a lot of materiral

there's an app, a Facebook group, zooms, forums, a shopping list, I'll add it now to the helping tools.

sunday, november 27, 2022

 1 hour gym

clementine

potato burekas, pizza burekas, spinach burekas, 2 small chocolate pastries, coffee milk sugar cigarette

clementine

3 clementines

2 apples

579/30295

exercising 27/11 - 3/12

 sun

1 hour gym 

mon

tue

planned Gym 2 - done

wed

gym 3 (1 hour) on the last day of this gym. 

thu

fri

sat

578/30295

Thursday, November 24, 2022

 1st update 

I started with rye bread butter chocolate coffee almond milk cig

I brought to school: quinoa+ orange lentils  I cooked yesterday

with sauerkraut 

I brought tomato + raddish for a 2+ salad of veggies

I brought about 2 clementines

I use getting help by giving You gifts which i write on a special paper of gifts and put in a special envelope called G-d's envelope. got this idea from CoDA where they talked about G-d's box that I might use later.

Someone told me I got fatter. I'm trying to have 1 hour of walk a day. 

11:28 quino pea lentils + free hummus in the school's fridge + 2 chocolate gluten-free cake slices

577/30295

exercising 20-26.11.2022

 Sun 

30 min Gym 1

Mon

Tue

1:15 hours, 5.8km walk

wed

1:30 hours gym1+2

1 hour walk

Thu

planned 1 hour walk - 1:23 min wlk

Fri

1 hour gym 3

Sat

57 min walk

576/30295

Wednesday November 23, 2022

 13:36, 10 min

I started with potato burekas, mushroom burekas, chocolgte pastry, coffee soy, cig.

then 1:30 gym. 

I cooked quinoa and red (orange) lentils.

I have some fruit: clementines, a pomegranate and bananas

I plan to walk today, 1 hour

I plan to make and eat a salad of 2+ veggies.

I plan to eat 3 fruit meals

today is my day off but I have work and studies and other things to do

I'm thawing pea to add to the quinoa and lentils

I soak dry pea to cook tomorrow

let' see how long should I soak it?

575/30295

Friday, November 18, 2022

 1st update: 6 min

I ate today half pita, butter, chocolate, coffee almond milk, from cigarette

latkes 

3 clementines.

tips for today:

gym 3

cook, make a salad, sort the items in the fridge.

be at home, relax at home, 

I don't have power for these updates

so, I should navigate my energy to things I have energy

what is this blog/ health coaching / updates for?

here I write about my life style health wise.

I'm trying to eat healthily

Am I? Do I?

In general, I try to not to eat too much

I pay attention that I eat too much

that I can't control my eating. I eat compulsively. 

health-wise

574/30295

Tuesday, November 15, 2022

 8:48

I worked out at the gym

I ate potato burekas, mushroom burekas, tofu, tomato, cucumber, coffee almond milk, cigarette, chocolate pastry. 

maybe I'll take a walk today

I have fruit for work

I plan to eat my cooked food at home

and to eat vegetables/ make a salad and eat it.

573/30295

Monday, November 14, 2022

 7:42 update, 10 minutes

potato, mushroom burekases, chocolate pastry, cigarette, 

clementine.

I'm dead. I'm at the bottom. I'm in school now. I have apples, bananas, a clementine.

tips:

journal

meditate

take a walk

learn about health, get inspiration, learn about nutrition topics, pray, take a noon nap

lower profile, be humble, ask G-d what he wants you to do, 

talk with G-d.

G-d, is it ok that I'm doing health coaching update?

yes

tips

observe your breath

listen to your belly

let it be loose

drink water

take a bottle of water everywhere

read about the benefits of apples, the benefits of bananas

take all the veggies out of the fridge today

sort the leaves

throw rotten leaves 

make a salad

when you're hungry

you don't need all this food

your body and your soul don't need all this food

your body needs food when it's hungry

you know when you're hungry

when you're not hungry, don't eat

nourish your hungry soul with other things

like: Instagram, YouTube, watching your breath, reflecting, journaling, resting, taking a nap, walking, pondering, contemplating, 

using the helping tools

be courageous to get to a loose belly

follow the state of your belly until it reaches the state of being loose

22:32

I ate an apple in school

and after I finished teaching, I ate free food:

2 dishes of green beans and 2 of cereal ( Ptitim)

at home: half pita, chick pea I cooked, raw tahini, tomato

then half pita with chocolate, coffee almond milk and cig.

then I slept

rode to a spiritual lesson

where I brought 3 bananas and ate 1

I also ate: blueberries, about 3 pies of beans and starches + sauce,  2 cookies with chocolate, vegan, made of almond flour

2 potato samaosa+ sauce 

and now my belly's full

I take antibiotics these days

my belly's is full for many days now

I don't give it a break

G-d, please help me give my belly a break of digestion by less eating. Thank You, amen.

tomorrow morming - gym. 

572/30295

Sunday, November 13, 2022

 15:23

I woke up early

I put tefilin

I rode the bike to the gym and worked out 1 hour

then bought 3 pastries

ate potato+mushroom burekases at home with cucumber + tomato, chocolate pastry, coffee almond milk

and cig

at school

although I brought bananas and apples

I bought and ate roll with avocado, cuscus with vegetables soup

then chocolate pastry, coffee soy milk.

15:25.

what will help me?

now I have almost 1 hour at work, free hour till the last lesson.

I'm using the tools.

at home, I need to wash the dishes and make a basic organizing

I cooked chickpea yesterday. I can prepare tahini, with lemon, and add parsley, cilantro, cumin.

I should add paprika to my shopping list. 

I have salad from Friday. seasoned with lemon only. maybe it's good maybe it's bad. it has been more than 24 hours since I made it. so maybe I'll just throw it and make another salad.

I need to organize the fridge. there is a lettuce that changed its shape.

I should check the persimmons, and see if there's soft edible persimmons.

571/30295

Exercising 13-19.11

 Sun

1-hour power workout at the gym (gym 1)

walk, 1 hour, 3.79km

Mon

Tue

Gym 2

Wed

Thu

Fri

I'm 99.9% sure, I did Gym 3

Sat

570/30295

Friday, November 11, 2022

food:

potato burekases, chocolate pastry, coffee soy milk, cig

 1-hour gym

after school, free food at school: 2 rolls toasted, cheese, ketchup, tomato, red bell pepper ( after a hard lesson with hard students)

I got to town and bought 4 chocolate pastries I ate at home.

with coffee almond milk. cig. nap. 

since then just water. 

I'm gonna a dinner, I'm bringing juice and a salad i'll make soon. 

I ddn't update yesterday's falls. I'll do it now. 

I didn't eat fruit lately. I take fruit every where but eat other things.

I have apples, clementines, pomegrantes, and that is it. 

I must cook. tomorrow is Saturday, and I must cook for the week and freeze boxes. maybe I'll cook 2 dishes. maybe I'll soak big beans like chick pea and pea and cook tomorrow. 

yes, I'll cook tow pots.

exercising. in order to have 3 gym workouts this week, I must go tomorrow night to the gym. 

and then Sunday is coming. I have 2.5 days of work and then a holiday of 1.5 days. then 1.5 days of work and then 1.5 days of holiday, for the next 5 weeks. 

569/30295

Thursday, November 10, 22

 potato bourekas, ,mushroom bourekas, chocolate pastry, coffee almond milk, cig

after the lessons

my cooked food: quinoa, lentils, tofu, spicy Indian sauce

there was free food, I ate 2 pasta, 2 cooked carrots side

at home coffee almond milk, cig, noon nap

I came to a workplace center, chocolate cake, coffee almond, cig, 18:34

after reading inspiring material

2 pizza slices

that weren't tasty

so 2 more other pizza slices, with coke and a cig. (4th of the day)

then bus home. 

1st writing: 10 minutes 8:34-8:45

what will help me?

read about healthy lifestyle, 

In the next lesson we can start the project and do it on healthy lifestyle. 

I finish today at 14:25

I will take a nap

and later go to the gym

I can read about the evil inclination

or how to over come the evil inclination

about deffering gratification

I can water fast now, till the end of the day, or until I need energy

brought 3 apples which are great for bowl movements

and my cooked food with added protein ( tofu).

get ispired

start a routine of using all the helping tools

meditate

read one page of TMI on my phone before the meditation session

now I'm relaxed

I have a plan till 14:25

and kind of a plan for today after school: a nap, gym, learning, and using my helping tools.

but, what happened this morning?

I started with a routine:

read some morning prayers + the traveler prayer, a prayer for quitting smoking ( I'm supposed to read before smoking) and the prayer I'm supposed to read before using the toilet.

then I took the morning pill

and then what

I had a window, to get ready and arrive to work

by my motor scooter

and I know there's the coffee cigarette habit

it started talking to me

and I did talk about it 

during the way to school

but

did it

bakery, pastries, coffee cigarette 

just before entering school

and the coordinator and other colleagues smelled me.

my coordinator stuck to me to smell it from a short distance ( my interpretation).

maybe she accepted that

maybe she enjoyed sensing my weakness

any way

it happened

but whatever I tried didn't work

did I ask from You to take this attraction from me? 

maybe not today

I can try next time

but I want to think of other things I can do in advance

G-d, please direct me. what should I do to avoid smoking today?

what should I do to avoid eating white flour, animals' products, coffee and unhealthy foods?

a fall analysis

what: chocolate cake, coffee almond milk, cig

why? I came to sit with a friend in a workplace center

he sent me a pic of a cake

he asked me if I wanna smoke

every time we sat for such an occasion, we drank coffee and smoked.

I brought unwashed 3 apples and a knife

I wasn't hungry.

the cake wasn't vegan

the coffee and the cake cost: 33 nis 

one better step: eat the vegan cake, which is also cheaper

ideal behavior: water fast, apples

what will help me in the future to avoid such falls?

1. meditations

2. runs

3. walks

4. learning about health

5. getting inspiration

6, praying

7. learning about nutrition topics

8. sticking to the daily paper where I write each step I do, especially when it's a free time and there are chances to fall

9. YouTube

10. Instagram. 

568/30295V

Wednesday, November 9, 2022

what I ate:

2.5 cakes, tea, 

chocolate croissant, coffee almond milk, cigarette.

my cooked food quinoa + lentils, spicy sauce, coffee almond milk cig

protein

3 plums, 15:47 

11:24, 25 minutes

it's my day off

I'm home, thank You

I rode to Tel Aviv for a prayer this morning and errands

and I ate junk food 

Tel Aviv is a celebration

as I wrote in my journal

I sat in a cafe, with croissant and watched the hot men (who don't eat croissants, not the amount I do any way) passing

I mean, my thinking is flawed

I want to be part of the hot men

not a fat old man who ruins his health, destructs his body, smoke, drink a bitter coffee, eats a fattening

croissant

I saw some shirtless guys running in the promenade 

perfect fall weather

I want to be like them

not the fat guy who's dressed and passing near by.

what will help me?

quiet time like I have now with my self

the window to the main road is closed.

to rest enough

I'm tired now. it's just 11:30

yesterday I participated in an OA zoom meeting. did it help me?

I participated on Monday in a Gita/ bhagavad gita/ bhakti yoga lesson. did it help me?

what can help me?

everywhere they talk about You, G-d

(heart burn)

on the Monday meeting, the guide told me, in order to establish relationships with you, i should do japa. but I have a resistance to that. so he told me I can read psalms ( I'm connected to that) that praise You. (psalms in English, yes?)

I can try to stop calling You just G-d, and add adjective like almighty

it's amazing that the guide who believes in Krishna suggested me to read psalms.

(what might help me?)

ok. in the book I started reading yesterday, the question what will help me is not the direction. 

on the other hand I should ask:

how can I help humanity/ the environment? 

what do You, almighty G-d want me to do?

How can I serve You today?

How can I serve You now?

according to the book: my existence (the place "I" take) should have a life which is the meaning/ purpose/ service that I give.

I have a lot of potential purpose, meaning, service 

I want to advocate for:

environmentalism, fitness, healthy lifestyle, healthy relationships, NVC, the work, healing, veganism, green sustainable energy, permaculture, animals rights, natural health, natural nutrition, whole plant based diet,  

that's a lot

so why do I fall?

if I have an enormous message, so many more than life messages to spread, 

why don't I walk the talk?

is it because I serve "I'? the bad inclination? the ego? 

what's wrong with me?

maybe I know the answers

I know the tools

I just need to regulate my energy and time differently?

 567/30295

Tuesday, November 8, 2022

with Your help

 Let's see if I can remember what I ate yesterday:

Potato mushroom chocolate pastries coffee soy milk cig

36 min gym

2 plums

My friend sauce brown rice legumes (mung or lentils) pea

Coffee almond milk cig, Apple pastry, potato and mushroom burekases

Fruit salad banana red grapefruit persimmon apple

Pita hummus tomato cucumber

Rye bread

Coke cig

1st update, 9:58, 10 minutes

I start to work today at 12:00 (till 14:45, I go out early 'cause I have a meeting with a skin doctor)

any way

I completed the 1 hour gym of yesterday

it actually started on Sunday when I went to the gym and didn't have power to enter

then yesterday didn't have power to finish more than 24 minutes

and today I completed the 1 hour workout.

before the gym I let the evil inclination to eat

potato bourekas, mushroom bourekas, chocolate pastry, coffee soy milk and cigarette

when I got home I ate, not out of hunger, 2 plums, to encourage bowel movement but it didn't work

there's stress in my belly

I'm afraid the plums' simple sugar ferment over the fatty bourekases.

anyway

I think I should update bowel movements in my log 

it's Tuesday already and I've completed 1 power workout only.

I want to complete 2 more this week

+ walks, bike rides

but also runs

maybe yoga. 

maybe if I'll continue reading the yoga book, it will encourage me to get back to it. 

I should journal and write about my personal life.

in school, I have a box, in the fridge, of my cooked food I cooked on Thursday. 

it has pea, maybe brown rice and mung beans

I'll smell it

and if it's still ok

I'll eat it

I have sauce from a friend who gave it yesterday, I can add it.

and today I take the train north to meet a friend 

we will be in her house

the origin plan was to eat in a restaurant for her birthday

but she said we can stay in her house

I'm glad about it

I should've not offer restaurant. it's bad.

yesterday in the Gita lesson, we talked more about relathionship with You. 

and in the end, the guide told me, I should paise You in order to establish our relationship.

this is odd, to write about it. 

566/302915

Monday, November 11, 2022

exercising: 24 minutes power workout at the gym,

food: 

1. pizza burekas, potato burekas, chocolate pastry, coffee almond milk, cigarette

2. 2 cream cakes at school

3. 2 more cream cake that someone brought to school out of tiredness ( I woke up very early) and then a coffee with soy milk (11:15) 

4. 2 plums, hala bread with avocado and olives, orange juice, from cigarette.

1st update

I was exhausted yesterday 

since I finished working at 17:15 which is considered late

then did an errand of 3 places instead of 1

then rode the gym but got back home for fun  that was cut

then rode the gym, ate 3 bananas, then ate burekases pastry coffee cig and went home

I went to sleep very early

woke up early for the gym and had power just for 24 minutes

then had pastries coffee cig

my situation is really bad.

tips for today:

I have cooked food in the fridge in the workplace

I have plums

I have water

listen to your stomach

drink water

take it easy

save your energy

use NVC

do it in English

say what you see, how you feel, what your need is, what you are asking.

use ear plugs

breathe

stay at school till you finish

eat your food only

at home make a salad for the meeting I'm hosting today, a Gita lesson

there's a Zoom lesson at 9p.m. I can listen and take a walk if it's suitable after the Gita meeting.

tomorrow is another day. after school I see a skin doctor. at night there's a lesson in English.

I can take a thin blanket and sleep outsie

but they say it's gonna be raining

so, I should think about how to rest

maybe at Ariel's apartment

I can write him today.

2nd update 17:34 - 10 minutes

my belly is not empty

I should move, be in motion, ride the bike, walk

complete the gym from this morning, meaning 36 more minutes.

I had an idea

if I cook food and freeze it, I don't need to cook everyday

if I cut 1 or two vegetables, I don't need to make a salad every day.

on Friday I'm gonna make a salad for dinner with my friends at a house of one of them.

Tomorrow is Tuesday. I start working at 10:15. it's a classic day for morning workout. 

I don't remember what vegetables I have

I should make an inventory list.

I remember I have cucumbers. if they're still good, I'll serve them today in the meeting.

maybe this (health coaching) doesn't work

maybe journaling is better

maybe journaling first and then health coaching is better.

565/30295

Sunday, November 6, 2022

 first update, 8:50, 10 minutes

I started with hala bread chocolate coffee almond milk cigarette

I brought to school plums, salad from Friday and my cooked food.

I'm in school till 17:15

I must eat only when I'm hungry

avoid getting charged because of students

look inside me, how can I change to make them how I want them to be

after work I have an errand

maybe a fun meeting

gym 1 workout is planned for today.

I thought I worked out 3 times last week this is why last night I didn't go there

but I worked out only twice. I'm sorry about it.

this day is long

the next "holiday" is Tuesday after school

I'm taking it easy

hour by hour

I got used to this new workplace

and my work is controllable

I'm working on improving its quality

I have the 3 supplementary courses I need to promote my level

it's also under control

I can breathe, relax, just work

still have other things to deal with

for example relationship

but I found a new way to deal with it.

what reminds me I need to make a phone call.

I have plums, I have  cooked food in the freezer

a salad for today

pomegranates

tofu - I need to change the water today, and I can add it to the cooked food

half avocado 

another tofu

I should add tofu for each cooked food

564/30295

exercising 6-12/11/22

 Sun

I went to the gym,  I rode the bike but didn't have power to get in.

Mon

I woke up early, and succeeded working out 24 minutes in the gym.

a walk

Tue

36 min power workout at the gym

Wed

26 min walk 2.1 km

Thu:

Fri

1-hour power workout at the gym (gym 2)

Sat

1-hour power workout at the gym (gym 3)

563/30295

Saturday, November 5, 2022

 562/30295, 1st update, 10:33 - 15 minutes

my belly is bloated

I didn't weigh myself

yesterday I hosted a Friday dinner

I finished a vegan cake this morning

I ate hala bread

there are 2 vegetables salads I made left

ate from one of them this morning

I froze some cooked dishes

I cooked tow dishes yesterday.

I have orange juice, olives, half pickle?

I have a slice of a sweet bread, not vegan.

I smoked

I drank coffee.

I'm tired of digestion

On Thursday, I read about bloated belly

yesterday? I read about cleansing the body

it's hard for me to breathe with this pressure in my belly

tomorrow is a new week

a full week 

with 2 breaks of work (half Tuesday, Wednesday) (half Friday, Saturday) and it's gonna happen for 6 weeks till the week of Hanukkah

2 breaks a week are good, thanks 

there's a movie I'm going to afternoon

till then

and later

I plan to read

about health, and about AA, OA, Coda, Gita, TMI, NVC, and a prose book

I might meditate, sleep at noon

what should I do with the food?

I can take the hala bread that is left and give it to the birds. good idea.

good ideas:

to listen to my belly

to eat apples, plums, drink the orange juice, pomegranate, 

eat my cooked food

eat the 2 salads

I have tofu, I should change the water

take a nap

get inspiration of healthy people who live/lead a healthy lifestyle

meditate, read TMI

throw the trash

reflect about work

find my unseens for the tests

use the paste for my eyes morning and nights

put the paste in the bathroom

drink my water

take water with me

after the movie go home, not to eat outside, that's a big NO

read about taste sense, GI tract, liver, stomach, the reward center in the brain, gluten, addictive foods, weight loss, etc

dealing with emotions, 

 19:11

I ate now, some orange juice, from the 2 salads from yesterday, Hala bread ,hummus , olives, bread with some chocolate.

I'm home with the cat ,it's quiet.

I should be in motion, walk or something soon.

I ate slowly and tried to eat a lot of salad.

Thursday November 3

 561/30295

1st update

I started with coffee almond milk sugar half spelt pita bread chocolate from cigarette

I ate fruit 1: 2 clementines

I brought to school my cooked food: pea brown rice mung beans soy sauce

I have more 2 pears, 2 clementines.

The race is behind me

With Your, G-do’s help, I ran 10km last night, non-stop.

Walks and ride bikes are better for me

But, on the other hand, I saw so many runners

I will run where there’re other runners

Like the promenade.

How can I lose weight?

I eat too much

I should keep using helping tools that work

Like getting inspiration, learn about health and nutrition topics like I learn yesterday that even rye is not good.

I will complete 3rd gym sometimes till Saturday night.

Wednesday, November 2, 2022

1st update - 10 minutes

8:10

I started with coffee almond milk, from a cigarette,  half spelt pita bread + chocolate

before that there were morning prayers, 20 minutes meditation.

tips for today:

I wrote on a note:

keep your belly released

I have enough of my food.

today's the race. 

my belly's bloated. there's stress

it's an off day. I have an errand in the morning 

and the race at night.

I should eat my fruit: apples, plums, mango, clementine, 

I have vegetables: cucumber, tomato, pepper, lettuce, parsley/cilantro, 

In general I should be active, walk, ride the bike

maybe runs are too much for me right now

there's no change, basic change

what can help me to make a basic change

"progress is made where you get out of your comfort zone"

I saw this on Instagram

what should I do to make a basic change?

I mean even when I quit smoking for 2.5 months, the problem wasn't solved

I'll read the 12 steps, I'll get inspired, I'll learn about health and nutrition topics

all I can do is devoting my time for the helping tools

that hopefully will take me out of the vicious cycle

another thought I had

there's the prefix for every action I do of:

my belly's released/ not released

but I can also write: I'm doing the best I can to change, to get fit, to eat healthy

I can try that as well

what is my next step after this update? to read, to use the helping tools

I have a prose book. is it a waste of time in my condition?

559/30295

12:13

not good

I took the sick cat to the vet who gave be bad news

I had to eat about it

I met a friend

who eats burekases. we ate, drank coffee and smoked.

the note, I don't know where is it, 

I remembered that it's there

the note that says: I have food at home

didn't change

maybe it's a beginning that I thought about it

but it didn't change the consequences this time.

I fucking have a race tonight

I added another errand that make me ride the motor scooter to the race

I think I'll cancel it

I don't need and want too much pressure

I thought to take the train to race

I did it. postponed the errand.

I'm not used to it but maybe the CoDA meeting I had yesterday encouraged me to change my behavior.

I might take a nap sometime

I have avocado, mango, lettuce, 

i can make a mango, parsley/cilantro tomato lettuce salad. that's an amazing nurturing healthy combination. 

560/30295

18:18

I made that salad

and I ate most of eat: mango parsley lettuce half avocado cucumber tomato

I cooked also brown rice+ mung beans

I ate now 2 plates of the dish + soy sauce + leftovers of the salads.

I have a race in 2:10 hours. 10k. we'll see.

now I'm full. 

I read raw explained -it was heavy

I read nutrition topic of good foods for food guts and it was amazing. it felt helping. 

found there that wheat rye and barley aren't good for the good gut bacteria.

Tuesday, November 1, 2022

 10:17, 1st update - 10 minutes

bad: potato burekas, mushroom burekas, chocolate pastry, coffee almond milk, cigarette

good: cucumber, tomato

fitness: bike rides, power workout in the gym. 

tips: for myself. in second person. 

drink water

eat a head of organic lettuce. yesterday it was good.

be acive, walk, run, do yoga, exercise even though you worked out at the gym today. 

do squat, push ups. hell yea. this is the way.

get a lot of inspiration. it works to my experience. check it.

listen to your stomach. drink water. reach the point it's loose. keep it this way.

yesterday, the Gita guide talked about the tongue will. it's never satisfied. it wants more and more without connection to the belly/ stomach/ body.

do your best tomorrow in the race. start early, at 20:30. and finish even by walking. you love yourself. you're not dependent. and G-d loves you.

eat your fruit

try to improve your sleep time

take rests

eat more green leaves

a lettuce head + parsley/ cilantro a day

eat the celery

eat peppers, apples, plums, pomegranate, mango, wakame, omega 3 ( walnut, flax seeds)

you have dates

keep writing updates

learn topics of nutrition. 

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2nd update - 15 minutes

20:42

I need a bracelet with the writing: I have food at home. or I have my food.

I need to to aim to a loose belly. at the moment it's not loose. 

maybe If I stood it would release

or if I walked

but I'm sitting

maybe this posture/ position blocks the GI tract.

so, I can't make bracelets

but I need a reminder

I don't want people to ask me what's this bracelet

what's written in it?

this is why 3 longer updates a day in the blog might help.

maybe I can write everything I do and a a prefix to write the status of my belly:

the belly is loose/ the belly's not loose

for example:

the belly's not loose: update the blog

how can I solve it? the bracelet idea?

I don't have a solution

I'm not sure even regarding the prefix before each action

I'm tired of all these attempts.

I mean

I might do it tonight

I'm not sure tomorrow I'll do it

I can try

I have so many things to do/ there are so many things I can do

the helping tools

I can pray. I haven't pray today.

I can pray every day. 

I'll try tonight to do the prefix thing

I took fruit with me

but bought a Druze pita with hummus like my friend, 'cause he got it

and then, I bought a cigarettes package and smoked with him

I bought a canned dairy coffee, and he bought 2 juices.

I thought of tearing the few cigarettes I've left and tell myself, if I could quit for 2.5 months ( with Your help, G-d), I can do it again. but I didn't. and this evening I bought another package. 

I eat too much

I have heartburns

I'm fat.

I eat too much. I over eat.

what will help me?

tomorrow I have another free day

but I have an errand at 10a.m.

and a race at 8:30p.m.

On Friday I start another 1.5 days holiday

but I host a dinner at night, G-d help me. 

alright. 

5.3km walk 1:14 hours