Tue, Dec 19, 23

 20:34 7 min

I want to eat

I have avocado, the dish I cooked on Sunday? 

I have cucumbers that I left outside the fridge and they wilt and and wither.

I have a slice of bread

I'm happy. because it was a long day, and I am now left with only one obligation. 

I need to buy lettuce, parsley, cilantro, sweet potatoes, apples, dates, sprouts, 

I should make a salad, a soup, 

I should bake a sweet potato

I should buy edamame, green beans, peas, broccoli, 

I should meditate, listen to my belly, fast, wear shoes when I walk the dog and run with her.

 

1123/30295

Wed, Nov 29, 23

 21:09 7 min

I've just smoked the last cig in the pack

that's an opportunity to quit smoking.

I need to sort the products I have in the fridge

I bought today: cucumbers, bananas, apples, pears, kiwis, 

I still have buckwheat and black lentil dish

I bought tofu and soy milk or other plant milk.

I've just had a protein shake, it was the last dose from the container

I'm overweight

I need to complete one more workout at the gym for this week.

I have soy chips to use when I cook

Next Wednesday I fly to the U.S.

I hope to quit smoking with Your help. it will provide me with more energy

and less wrinkled facial skin 

and less embarrassment after smoking because of the bad breath.

there are green leaves in the fridge

I need to check their condition

1122/30295

Mon, Nov 27, 23

 9:11 7 min

I started the day with 

pizza burekas, potato burekas, dairy chocolate pastry - all small

coffee with oatmeal milk and a cig

I bought a new lighter

I had an orange later

I had a bowel movement in the morning

I was in the gym last night, for 1 hour

I have a cooked dish of buckwheat and black lentils.

I need to take everything out of the fridge and see what I have

I should also do it with the cupboards

I have soy chips to cook for the first time.

1121/30295

Sun, Nov 26, 23

 19:35 7 min

I ate my cooked food today

I cut only a carrot

I need to take out all the things I have in my fridge and sort them, see what I have, get reminded of all the things I have

I ate oranges today

I didn't eat leaves today.

since I have bread, I don't eat in bakeries

I finished the 1 kg tofu block, but I should buy small packages 

there's an avocado waiting for me to eat it

I'm thinking of going to the gym tonight. it's either tonight or tomorrow morning. I think I'll finish with it tonight. or maybe not. because I plan to eat now. and maybe after eating I would not want to.

my TSH, now that I take 100 micrograms every day, is 2 point something. I think I feel the hyperactivity.

1120/30295

Sat, Nov 25, 23

 21:22 7 min

it's been a while since I updated

I finished a chala bread today

with industrial hummus and matbucha 

I opened a vegan milk this morning. it's good for 3-4 days, namely till Monday or Tuesday night.

I eat from the 1 kg tofu as well

and I change the water every day

but the surface of the tofu block is starting to be smooth

I finally cooked today: buckwheat and black lentils

I have bread in the fridge

I still have hummus and Matbucha

there's Avocado

the cucumbers I bought yesterday (on Friday, before Shabbat), which I for a change left outside the fridge, were all eaten. So, since it's winter, I'll do so with all the veggies and turn to them more.

last week, after working out in the gym yesterday,  I worked out 3 times. 

1119/30295

Thu, Nov 23, 23

 20:46

I worked out twice this week

tomorrow is the day for the third workout

I teach tomorrow at 13:00 and before I'll volunteer

so, let's say I'll volunteer from 8-10, then I'll work out and go home to teach then I'll go to Kabalat Shabbat for which I'm supposed to bring 2 chala bread, wine, and grape juice.

or.

I can work out on Saturday morning or when Shabbat is ending

and next week I'm back to my workplace full time. so, my life will be harder.

I mean, today is a day off but I work

but I'm going to have a holiday soon. I'll buy a ticket tonight

I need to buy fruit

and some vegetables

I bought bread

maybe I should buy another chocolate paste, tastier than what I have.

I still need to buy a blender.

1118/30295

Tue, Nov 21, 23

 21:32 7 min

I'm out of the way

I'll go to sleep early tonight

I ate my cooked food today

I think I ate 4 fruits today, 2 oranges, a pear, and an apple

I added alfalfa sprouts to a salad I ate

I should go to the gym tomorrow for a 2nd workout. it's already Wednesday tomorrow.

but when do I have time? 4-6:30, 7:30-9:30

1117/30295

Thu, Nov 16, 23

 16:57 - 7 min

the situation is not good.

advice:

1. write everything you eat.

2. make a salad every day

3. go to the gym 3 times a week

4. eat more fruit

5. buy a blender

6. meditate 3 times a day

7. update the blog 3 times a day

8. go to sleep at 22:30.

9. always wear shoes when you walk the dog and run with her.

10. read about health and nutrition.

11. finish your work at your main workplace. 

12. buy cucumbers

13. go to the gym 3 times a week. go tomorrow. go on Saturday.

14. eat homemade food.

15. fulfill the quitting smoking idea of reading before ( or after) a cig, and adding at least one sentence each time.

1116/30295

Mon, Nov 13, 23

 9:55 7 min

I'm fasting

I had a blood test for my thyroid this morning and then a treatment by the dentist.

now I must fast for 2 hours but it will be in the middle of a lesson. and then I need to guard till 12:10. it means I'll fast today till 12:10.

Tomorrow I plan to go to the gym for a 2nd workout for this week.

the quinoa and the lentils are waiting, 

the lettuce, cucumbers, tomato, oranges, radish, carrots, alfalfa, cilantro, and parsley are waiting. 

I should wear shoes when I walk the dog and run with her.

I need to buy tofu

I need to make a salad

I need to buy fruit

I need to buy a blender

since the treatment at the dentist was unpleasant. I plan to compensate me by having burekas after 12:10.

myself

1115/30295

Sun, Nov 12, 23

 8:16, 7 min

I'm in school

I had 1 potato burekas, 1 mushroom burekas, 2 cucumbers, 1 chocolate pastry, coffee oatmeal milk, the last cigarette of the package, an orange.

I have a 4 hours window between school and 4 private lessons. I hope to go to the gym and do first workout for this week.

I should wear shoes when I walk the dog and run with her.

I measured the time I walked her this morning. it was 18 minutes.

I washed the dishes last night.

I'll go home, eat the cooked food I have, and make a salad. 

I need to cook after this.

I haven't meditated this morning. I want to meditate 3 times a day for 7 minutes.

I need to weigh myself and measure my belly circumference.

I should add cilantro, lettuce, and parsley to my salad.

I have a ripe anona in my fridge ready to be eaten.

I need to buy tofu. 

and a blender for my green protein shakes.

I need to take my electric bike to the bicycle store.

1113/30295

20:46

hi

a busy day, with the cheap private lessons I give

I need to change the price for the students who pay me the least.

I started with E. but I need to tell N and D? at least to N.

anyway, I worked out today

and then ate out, again.

I must be consistent with my program.

if I write everything I eat, I must be consistent at it.

let me complete it now.

completed.

it's still hot in Israel. 

I need to cook

I need to eat the quinoa and lentils?

I need to prepare food

I need to eat my homemade food

I need to make a salad

I need to avoid eating out

I need to go to the gym for the 2nd time this week on Tuesday.

I need to wash the floor

I need to eat leaves, lettuce, cilantro, and parsley I have in the fridge.

1114/30295

Sat, Nov 11, 23

21:04 7 min

Yesterday I met a vegan

at the vegetarian potluck in the synagogue

he kept his veganism in front of all the attractive/ appealing foods.

I washed the dishes today

I made a salad for yesterday's potluck.

I rested after noon today. I want to improve at that.

I ate a pear, an apple, and a banana for a meal today and in the morning I  ate a banana with a lettuce leaf.

I wore jeans for a walk. it was uncomfortable. I couldn't run or walk freely.

I must go to the gym 3 times a week.

tomorrow I have a break a 12-4. 

on Monday, I start work late so I can go in the morning. 

1112/30295

Fri, Nov 10, 23

 12:51 7 min

I think, maybe I should try to do my best at being abstained of:

sugar, white flour, coffee, chocolate, and cigarettes.

and for that, maybe I should write in before any action I do

the problem is that I'll focus on these substances

and get reminded of them all day long

so, I can try

maybe I will try

because maybe this is the only way I may succeed to lose fat

maybe I need a weekly picture of my eating, not only a daily picture

in this way, I can see how many times I ate out

a good thing was today that I ate my bananas before each of the 2 times I ate out.

another good thing is that the second time, I looked for fresh juice and had pomegranate-orange juice with the cig, and I didn't finish the cig.

maybe 

1111/30295

Thu, Nov 9, 23

 11:44 7 min

I went to the gym. I worked out with a friend.

we ate hummus later

He didn't touch pita bread. I ate almost 2 and took 2+ home.

I have constipation, I experience constipation, 

I walked the dog today. I'll take her out 3 more times.

I need to freeze the 2+ pitas

I'll cut them before to have small pieces to spread chocolate on them.

it's 11:48 and I have time till 13:00

these are my breaks for today:

11:48-13:00

14:00-14:40

15:25-17:30

18:30-20:30

22:20- 

my goals: eat healthily, lose fat, and help others do the same.

but I ate out

I ate hummus, fried eggplant, almost 2 pitas, and took 2+ pitas home to freeze.

what can I do?

I can throw the 2+ pitas to the birds

and next time I eat hummus out, to order a bigger salad.

1108/30295

20:17 7 minutes

today I went to the gym and worked out for 1 hour, including exercises for my chest.

I ate 2 salads ( one with the hummus and pitas, the second - the leftover from yesterday)

I ran a little with the dog and walked her 3 times so far. another time is planned.

I feel my tits

tomorrow I volunteer between 8:30 to 12:00 = 3:30 hours.

so, I'll wake up before, I guess as usual at 6:30, because of the dog. 

I've been to the gym once this week.

another soldier died today, that's the worst thing that can happen. I pray to You twice a day that it won't happen.

today was a bad day

regarding food

I had 3 cigarettes today and it's only 20:23

what's going on with me? why do I carry this extra fat?

1109/30295

20:24

I overeat

I eat the wrong foods

I make bad choices regarding what to eat and where.

I have a notebook where I detail what I eat in 2 columns

and my goal is to fill only the healthy foods column.

Tonight, I'll read the OA book. maybe Cheeke's book.

I'll meditate again, for the 3rd time. 

I need to listen to my belly

drink more water

eat more fruit, and buy more fruit

there's a fresh produce market near the gym. I want to try it.

1110/30295

Wed, Nov 8, 23

 7 min

I write what I eat

I make salads

I bought: anona, lemons, cilantro, parsley, pears, 

today I made 1 salad

yesterday 2

and I plan to make another salad using the quinoa lentil dish

I ran a few meters with the dog

I walk her 4 times a day

I need to appoint a dermatologist

it's Wednesday, and I haven't been to the gym this week

on Monday, I used the motorbike

I'll ride it tomorrow to the gym

and I'll fix the electric bike

I pray

I should eat a lot of green leaves every day

I had 2 coffees today

it's still hot in Israel

I must go to the gym tomorrow

I'll do it in the morning

the appointment with the dentist was postponed

I raised the price of the cheap English lessons I give that I'll have less of them because I have too much of them.

1105/30295

18:03 7 min

I have 3 breaks, including now, to do my stuff.

I plan to 

meditate

read OA text, Cheeke's book, CoDA text, 

read the news, watch the news, 

my goals: 

to eat healthily, lose body fat, (and help others to do the same)

how? tips:

eat more fruit

eat more vegetables ( fresh, cooked, baked, steamed)

buy kohlrabi, broccoli ,

I bought celery today

in my tonight's salad, I'll use vegetables I haven't used:

cilantro, lettuce, and celery

I should learn how to bless the food before I eat it, and how to say the blessing after eating the food

I should weigh myself

1106/30295

18:09 7 min

more tips:

I should wash the floor

use the vacuum cleaner and see if I can clean the floor using it

maybe I should change the brush of the broom

I should meditate 3 times a week

I shouldn't do more of the same thing ( like this blog update) before I do other things I didn't do like meditating, reading books

I should get inspired by inspiring health figures, a tool which I call 'people'

for 10 minutes or more

things I can try doing to lessen smoking:

eat more green leaves

meditate

run

go to the gym

make 2 salads a day

buy a blender and make a green smoothie daily

1107/30295

Tue, Nov 10, 23

 7 min

first goals: eat healthily and lose fat

how?

make a salad with green leaves every day

eat more fruit and vegetables

eat cucumbers, red bell pepper, zucchini. broccoli, bananas, dates, cilantro, parsley, 

almonds, soaked almonds, tahini, lemon juice, oranges, grapes, melons, tomatoes, carrots, sweet potatoes, kohlrabi, basil, mint, baby leaves, herbal tea, sprouts, lentils, quinoa, buckwheat, pea, walnuts, pistachio, avocado, flax seeds, chia seeds, apples, persimmons, anona, clementines

1102/30295

rest

wash the floor

cook

eat your cooked food

make salads

make 2 salads a day

eat a head of lettuce a day

buy organic produce

get inspired

learn about exercises

sprout lentils and mung beans

listen to your belly

run

go to the gym. it's Tuesday today and you haven't been in the gym since Thursday.

go to the gym 3 times a week!

eat 2 salads a day

buy a blender

make green smoothies

1103/30295

I ate a salad

finally, a salad with leaves, 2 lettuce leaves, and sprouts, alfalfa sprouts, 

I overdid the sauce: tahini, mustard, soy sauce, and olive oil. 

but it was delicious.

I'm tired. I gave a lesson and almost fell asleep.

I should go to sleep early.

tips for me to lose weight and eat healthily:

eat more fruit and vegetables

buy a blender, make green smoothies + protein powder

make 2 salads a day

cut fruit

cut vegetables

cook, boil, bake, and steam vegetables

make vegetable soup  with lentils

keep not buying bread

eat more green leaves. You know they help. You remember improvement in your health when you ate bowls of salads.

1104/30295

Mon, Nov 6, 23

 7 min

23:20-23:27

my goals: eat healthily, lose fat, and help others do the same.

how:

write everything I eat

in two columns

try to have the healthy foods column richer

pray before each cig

write something to read before each cig

go to sleep early

read CoDA text every day

brush my teeth

eat my cooked food every day

make a salad with green leaves every day

eat 3 fruit meals a day

consume vegan protein every day

get inspired

listen to my belly

avoid bread, sugar, chocolate, pastries, fried food, eating out, cigs. 

go to sleep early

sweep the floor

weigh yourself, measure belly circumference

read OA text, Cheeke's book, learn about nutrition and health

avoid cigs

avoid cigs tomorrow morning 

meditate

drink water

eat more fruit and veggies

cook veggies:

steam broccoli

bake sweet potato

cook: carrot, onion, potato, pumpkin, celery, lentils, tomatoes, zucchini, 

make a vegetables soup

1101/30295

Sun, Nov 5, 23

 7:31 7 min

my goals: eat healthily, lose fat, and help others do the same

how?

don't buy bread

don't buy vegan milk

avoid bread

make a daily salad

buy vegetables and fruit

buy organic produce

go to the gym

run

walk

listen to your belly

go to sleep early

meditate

read OA book

read Cheeke's book

3 blog updates a day

cook today

make a salad today

buy: purple cabbage, cucumbers, lettuce, parsley, cilantro, carrots, bananas, grapes, mangoes

listen to your belly

eat apples, dates, walnuts, Brazil nuts, pistachio, 

add pistachio to the salad, and Nori seaweed

drink water, homemade lemonade, herbal tea

check the date honey's expiration date

read about health, nutrition

learn and practice one bodyweight exercise a day

use the helping tools list

eat more fruit and vegetables

cook vegetables, zucchini, broccoli, 

bake sweet potatoes.

1098/30295

13:20 7 min

my goals: to eat healthily, lose fat, and help others do the same

how?

take a nap, 

cook, 

buy fruit and vegetables, 

make a salad

read OA

read Cheeke

eat fruit meals 2, and 3 ( there are apples and clementines)

meditate

write everything you eat

weigh yourself and measure your belly's circumference

run with the dog, wear shoes when you walk her

avoid bread, when you're out as well

quit smoking, 

avoid bread

avoid pastries

get inspired

consume content of someone who made what you want to achieve

learn a new bodyweight exercise and practice it

workout at home today

eat more fruit and vegetables

steam vegetables (broccoli) 

bake vegetables (sweet potatoes)

cook vegetables (potatoes)

build a menu of dishes you can eat

1099/30295

19:18, 7 minutes

my goals: to eat healthily, lose fat, and help other people do the same.

how?

listen to your belly

make a salad every day

drink water

eat fruit

consume protein

cook a sauce of vegetables

run

take walks

stand in front of the computer for 10 minutes

meditate

eat vegetables, fruit, 

buy a blender, make green smoothies

cook 

eat your cooked food

learn about exercises

learn about fitness

get inspired

watch inspiring videos

go to the gym

walk to the gym

take a bus to the gym

eat lettuce

eat parsley, cilantro,  baby leaves, 

1100/30295

Sat, Nov 4, 23

21:29, 7 min

my goals: to eat healthily, lose fat, and help others do the same

what should I do?

go to the gym 3 times a week

run

take walks

ride the bikes

exercise

be active

experiment with all kinds of exercises

use the helping tools list, and practice them

buy fruit and vegetables

make a salad every day

buy leaves

buy organic produce

grow leaves

buy a blender

pray

meditate

read about health

get inspired

listen to your belly

eat more fruit and vegetables

avoid bread

avoid coffee

take B12

eat walnuts, Brazil nuts, 

read OA book

read Robert Cheeke's book

drink water

consume vegan protein

 

1097/30295

Fri, Nov 3, 23

10:23 - 7 min

my goals:

eat healthily, lose body fat, and help others do the same.

what will help me?

I listen to my belly

I make a salad every day

I eat green leaves every day

I go to the gym 3 times a week for 40-60 minutes.

I run with the dog as I wear shoes when I walk her.

I eat Brazil nuts, I buy flax seeds, I read about health, I read OA content, 

I weigh myself, I measure my belly's circumference, 

I do chest exercises, I do push-ups, 

I do grounding

I clean and tidy my apartment

I pray

I drink water, herbal tea, and homemade lemonade.

I meditate

I listen to my belly

I eat when I'm hungry and I choose healthy whole plant foods

1096/30295

Thu, Nov 2, 23

10:41

my goals: are to eat healthily, lose fat, and help others do the same.

make a salad

eat your cooked food

cook

eat green leaves

listen to your belly

avoid cigarettes

avoid smoking

avoid coffee

avoid bread

avoid sugar

avoid fried foods

eat sauerkraut

eat chia seeds

eat protein powder

eat Brazil nuts and walnuts

buy flax seeds

drink water, herbal tea, homemade lemonade

read about health

relax

be at home

weigh you

measure belly circumference

read OA text

meditate

pray

read about health, nutrition, fitness, exercises, 

get inspired

read the health content of an inspiring person

avoid coffee

dedicate time to meal preparation

forget about burekases

forget about Lafa bread

forget about falafel

 1094/30295

what will help me? (5 minutes)

water

fruit

rest

cold shower

cold water

chest exercises

to eat less

to eat smaller portions

not to eat when I'm not hungry

walk the dog

wear shoes, run with the dog

 1095/30295

Wed, Nov 1, 23

 9:18

I started with apples, and then coffee v milk, and cig.

my goals are to eat healthily, lose fat, and help others do the same.

what will help me to achieve that?

1. buying fruit

2. eating the frozen bananas

3. avoid coffee. it makes me drugged. I feel exhausted. I feel like a rag. 

4. read OA, 

5. get inspired

6. learn about health and nutrition

7. eat green leaves

8. go to the gym today

9. make a salad today

10. eat the white rice today with a schnitzel or tofu.

11. buy fruit

12. listen to my belly

13. skip cigs

14. avoid coffee

15. drink water

16. rest

17. read inspiring people's content

18. watch videos about health

19. pray for doing my best

20. weigh me and measure my circumference

21. eat cucumbers, broccoli, tomatoes, fresh vegetables, Brazil nuts, walnuts, buy flax seeds, 

make a salad dressing with mustard, garlic powder, 

22. eat sauerkraut 

23. dedicate time to food/ meal preparation

24. wear shoes while walking the dog and run with her

25. eat cucumbers, grapes, peaches, mangoes, avocadoes, zucchini, 

1091/30295

15:58- 16:08

I made a salad

I ate green leaves

I gave the dog 2 carrots

the salad was rich

I'm not sure I want to write all the ingredients

I ran a little with her, although I wore flip-flops

my goals: eat healthily, lose fat, and help others do the same.

what should I do to reach these goals?

1. eat leafy greens/ green leaves

2. drink water

3. eat juicy fruit

4. buy fruit

5. buy grapes, mangoes, avocadoes, 

6. make a salad EVERY DAY

7. cook and eat my cooked food every day

8. go to the gym and work on my pecs

9. eat more fresh vegetables: tomatoes, cucumbers, carrots, radishes, kohlrabi, 

1092/30295

23:23

my goals are to eat healthily, lose fat, and help others do the same.

how?

go to sleep early

rest enough

wear shoes when I walk the dog and run a little

go to the gym tomorrow

eat green leaves

make a salad 

cook

eat tofu and protein shake

go to the gym

go to sleep

read about health

eat fruit meals

buy fruit

eat fresh vegetables

avoid sugar

avoid bread

eat cooked vegetables

eat a clean diet

listen to your belly

1093/30295

Tue, Oct 31, 23

 8:54

I had a coffee and a cig

and 2 clementines before

the coffee drugs me

the cigarette as well

I have 2 lessons to give, I plan to take the motorcycle to the garage, it will be the first time I ride it 1.5 months after the accident. With Your help, it will be ok.

I need to buy fruit because I have only apples, frozen bananas, and dates.

I want to buy grapes and juicy fruit.

I feel my tits. 

I am more venting; I adopt the dog, and this is a responsibility I choose to take. 

I remind myself to wear shoes when I walk the dog so I can run with her a little. 

I must make salads

I have the rice from Friday. Today is Tuesday. it's white rice. I'll try to finish it. and then I'll cook a healthier dish.

1088/30295

18:18

another day without making a salad

I didn't touch the rice (from Friday) today.

I've just had a vegan protein shake (powder + water).

I need to buy fruit.

I need to clean the apartment, sweep and wash the floor, change the sheets, and buy bleach.

I need to throw things I don't use.

tomorrow I'll go to the gym.

last time I went for 20 minutes.

tomorrow, I'll go for 30 minutes.

I fixed the motorcycle. I can ride it.

and I still need to fix the bicycle and the electric bicycle.

I need to cut my nails both in my hands and feet.

my goals: eat healthily, 

lose fat and help other people do the same.

1089/30295

23:04

the purpose of this blog is to help me and other people live healthily.

may this update reach these goals.

I must buy fruit

and make salads

and cook

I must eat green leaves

maybe I need to change my program

my current plan:

3 updates for this blog

I have a notebook where I write everything I eat in 3 columns. 4th column is to write healthy options.

there are other ideas

learning about health

gym

running with the dog

weighing myself and measuring my circumference

what will help me reach the goals of eating healthily and losing fat?

1. eating green leaves

2. 3 gym workouts a week

3. sleeping well

4. drinking water, homemade lemonade, and herbal tea

5. cooking and eating my cooked foods 

6. reading about health

7. washing the dishes

8. reading OA texts

9. listening to my belly

10. cleaning the house

11. riding the bike

12. running

13. walking

14. getting inspired

15. people - reading the content of one inspiring person

16. writing exercises

17. shaking the sheet

18. eating cucumbers, tomatoes, radishes, sprouts

19. sprouting legumes

20. praying for success in eating healthily. 

1090/30295

Mon, Oct 30, 23

 8:26

I took off the cover of the motorcycle. I need to take it to the garage. 

I believe I'll use the motorcycle to arrive at the gym. 

let me fill my notebook in the column of healthy options. 

I walked the dog once today

I should wear shoes when I walk her and run a little with her.

I will make a salad today

I still have potatoes and rice. 

maybe it was a mistake to take food from Friday's dinner.

I should buy tofu. 

I should eat green leaves.

1085/30295

(May my experience in trying to eat healthily and losing fat help other people)

I went to the gym today for the first time after the accident on September 14. I did 20 minutes and I rode the bike. 

oh yeah, I went shopping.

I bought tahini, my first garlic powder, mustard, tofu, chia seeds, sauerkraut, 

I also bought 2 potato burekases and 1 chocolate pastry

I ran out of cigarettes. it's my opportunity to quit. 

I can use ice cubes. straws. deep breathing. I can imagine I have 2 cigarettes in my nostrils.

it's so hot here. and some air that comes from the window brings also the noise of the street. 

1086/30295

1087/30295

Sun, Oct 29, 23

 7:29

I have apples, dates, clementines, 

walnuts, Brazil nuts, pumpkin and sunflower seeds, 

rice, potatoes and sweet potatoes?, pasta, corn schnitzels, bread, 

nori, lettuce, radishes, tomatoes, cucumbers, red bell peppers, carrots, lemons, 

cilantro, parsley, 

water, herbal tea, B12, 

I can work out today

I want to fix the bicycle today

I want to fix the motorcycle this week and finish with the debt to Income Tax

I can run with the dog

I want to buy her (but it's not urgent) a long leash that is automatically folded

I want to buy a box with a locker to put my door key for the time I won't be able to walk the dog and I'll ask friends to do it 

I must clean and tidy the apartment, sweep the floor, wash the floor, throw away stuff I don't use

I'll arrive at the gym today by the bicycle.

1082/30295

16:49

I think I need 3 columns

good

bad

in the middle

healthy choice: a clementine

healthy choice: an apple

oh, and I need a column to write healthy things I can eat today

all these are in the food notebook

I should have eaten only one corn schnitzel and heated it further.

after eating potatoes and sweet potatoes, and 1.5 corn schnitzel, some ketchup, and no fresh vegetables, I felt bad.

so, on my way to the gym, I started to think about compensating for it with coffee and chocolate pastries and cig. and so I did.

I should make a salad

and I should make salads every day

I read the OA book today for 30 minutes

it mentioned that I should repeat and strengthen by repeating healthy effective habits.

making a daily salad can be such a habit.

tomorrow the garage is closed so I'll go to the gym tomorrow.

1083/30295

19:33

I had a fall

I worked 2 hours non-top and then I had a half-hour break

so, I ate pasta

one plate

with a tomato

and then with some ketchup

and then I ate all the rest pasta from the box

with ketchup

now my tooth hurts

and I ate a lot of pasta

because of the 2 hours of work

I kind of needed to refuel myself or reward myself for all the effort I put into these 2 hours

but I couldn't stop when it's pasta. When it's pasta it's hard for me to control

the first plate I wrote under the medium choices

the rest of the pasta I wrote under unhealthy choices.

I also feel the urge to smoke and have a sweet drink after such a meal

exactly like it has already happened today!!! 

I ate the potatoes and the schnitzels and then felt bad and wanted to smoke and something sweet.

so what's the solution?

is there such a thing? a solution?

I ate in the kitchen because of the dog

she came, I gave her some, but she didn't like it

I thought that if she wasn't there, I'd eat in the living room

and then maybe, I wouldn't eat standing, near the box

the solution? 

to throw the food I got from Friday's meal?

to finally buy tofu?

to make salads

to eat the cucumbers, parsley, lettuce, cilantro

to go to the gym, to buy tahini, garlic powder

the solution?

1084/30295

Sat, Oct 28, 23

 19:28

I need to wash the dishes

I need to buy tahini, tofu, 

I need to fix the bike

I need to throw things I don't need

I need to wash the floor, change the sheets, 

I need mangoes, watermelon, juicy fruit, papaya, melon, grapes, 

I have apples, grapes, dates, clementines, frozen bananas, 

I have rice, sweet potato and potato and pasta from last night's meal, but the potato and sweet potato might be expired.

I have herbal tea, pumpkin, and sunflower seeds, 

lettuce, cilantro, carrots, radish, tomatoes, Nori, walnuts, Brazil nuts, 

organic cucumbers, parsley, green tea, lemons

In the freezer, there are corn schnitzels. I have vegan protein powder

today I ate lunch at a friend's 

there was a salad

and I liked the salad dressing:

olive oil, mustard, lemon juice, black pepper, salt, garlic powder, that's it I think. 

1080/30295

Thu, Oct 26, 23

 8:24

I haven't slept well.

there were mosquitoes. 

so, I woke up early and walked the dog.

I bought oatmeal milk. had a coffee and a cig.

I saw a young man working out early in the morning outside alone. he looked serious about his fitness. he looked committed and persistent. I wish I'd be that serious, committed and persistent about my fitness as well.

the foods I have

quinoa and peas, Brazil nuts, walnuts, raisins, apples, bananas, grapes, 

dates, carrots, lettuce, radishes, tomatoes, cilantro, and parsley.

from tomorrow, I can work out. I might do it tomorrow. I need to fix the motorcycle. 

maybe I should sell the motorcycle.

I should journal or have/ do Hitbodedut.

maybe I'll write more sentences to read before a cigarette

I remember there's a blessing to say before a cigarette

it didn't help in the past

PRAYER TO BE SAID BEFORE EACH CIGARETTE 

Master of the world, grant me the merit to leave this bitterness, which embitters my life day after day, the terrible cigarette, that blocks the name of G-d. Its name [sigaria in Hebrew] describes what it is, sagar- [closed, in Hebrew] -Ka [G-d’s name].

And save me quickly so that I am saved from this terrible poison which is against the words of our Holy Teacher (Rebbe Nachman of Breslov) who forbade us from smoking.

And grant me the merit the fulfill the words of our Teacher who didn’t want us to smoke at all.

And grant me the merit to pray over every cigarette before I smoke it, that I should be saved from the terrible harm that every single cigarette causes me.

And may I see miracles and wonders that I should really quickly completely stop smoking. And I should also pass around this prayer to others to say so that they can pray it before they smoke every cigarette. And they should immediately stop smoking b’siyata d’ishmaya,

“HASHEM IS GOOD TO ALL, AND HIS MERCY IS ON ALL HIS CREATIONS”.  

1078/30295

18:58

I went to the tent of the families of the hostages

I knew there would be food 

I brought a pack of washed apples ( last time I brought grapes)

so, I went to HaKosem is Sarona to eat pita with hummus and salads but it wad closed.

so, I went  to the tent to see what food there was

there was buffet

I ate 2 plates

then later a cake, and another cake and another cake and coffee from the 7/11

I almost asked for a cig from a volunteer

but

I also contributed

I handed yellow ribbons to people, offered songs to the singer and keyboard player, 

took 2 pictures to hang in Bat Yam. 

any way.

I got home, tired, and managed to take a nap

before the second alarm (of rockets coming ) for today.

I've already walked her 4 times today. 

and I will walk her before going to bed

tomorrow I have an offer to volunteer

by the way, having this dog is part of my volunteering

tomorrow it's working in agriculture

I think I'll go for it.

1079/30295

19:08

it's 19:09. I read OA steps for 30 minutes. 

I was too lazy to eat green leaves

I think, that when I want food, when I think of food, when I'm hungry - I need to eat. 

but - I need to eat fruit, vegetables, water, clean foods. this is the secret. I think. it's something to practice.

it's nice not to eat until there's a real hunger and not bored for example, but, the next step is to then choose healthy food. it may not be condensed food, maybe high-water food, but it might satiate the hunger and keep me lean.

this is something I need to practice

to eat a higher volume of high-water foods.

that might help me to lose fat.

1080/30295

Wed, Oct 25, 23

 9:37-9:47

I need to decide about the dog

I need to tidy the apartment

I need to wash the dishes

I need to eat today: green leaves, B12, Nori, Brazil nuts, an apple, fruit ( bananas, apples, grapes), vegan protein, my cooked dish, to make a salad, herbal tea, water, 

I write everything I eat in a designated notebook

I walked the dog once, I'll walk her at least 2 more times

I should read about health

I'll return to the gym after this Friday

I will take the motorcycle to the garage

what can I read about health:

OA 12 steps text, HHH, raw food explained, vegan bundle, raw food bundle

I can browse health Facebook groups and pages

I can watch inspiring YouTube channels

I can browse Instagram

the parsley and cilantro are waiting for me. there are also radishes in the fridge waiting for me

maybe, I can write myself a note, and edit it, before each cigarette

I can write for example:

Roee, please wait 10 minutes

please do something else instead

I want to quit smoking

I am able to abstain from cigarettes

all I need to do is not to touch the package/ the cigarettes

1075/30295

16:43

I have apples, bananas, grapes, vegan protein powder, walnuts, Brazil nuts, 

carrots, radishes, the dish of quinoa and peas, in the freezer I have: corn schnitzel, bread, 

I have herbal tea, dates, raisins, 

I walked the dog twice and went to feed the cats

from Friday, I can go to the gym

I must decide by Sunday about the dog. I'll decide by Saturday night.

I should read about health and nutrition. This war has deviated our lives from routine. 

I ate green leaves twice today. I haven't eaten the parsley yet.

soon I'll need to cook another dish.

I rested for a very short time.

what about the letter I should read before every cig?
I don't know if it will work

should I try it?

yes

ok

where will I write it? on my phone? yes

I managed to write: I can live without it. 

1076/30295

1077/30295

Tue, Oct 24, 23

 10:56-16:00, 16:05-16:11

I had a meeting with the dentist today

it was hard

You helped me

I fasted till 3:30 p.m. because of that

then, I had 1 guava,  2 potato burekases, 1 mushroom burekas, 1 chocolate pastry, coffee oatmeal milk, cig

I have a lot of food:

guavas, bananas, apples, grapes, 

carrots, red bell peppers, tomatoes, 

lettuce, parsley, cilantro,

a dish of quinoa + peas

dates, Brazil nuts, walnuts, pumpkin and sunflower seeds

I should listen to my belly

when I ate at 3:30 p.m. I wasn't hungry

now at 16:07, my belly doesn't want any food.

the days of taking B12, if there are 3 days a week, are Sun, Tue, and Thu. so, I should take B12 today. 

I have a notebook for writing everything I eat. no other thing to write in this notebook. 

at 7:00 p.m. there's going to be a lesson. I'll listen to it and walk the dog.

my shorts are too tight for my belly

from this Friday, I can go to the gym

I received the elbows and knees protectors, so, I'll try them on, and I'll take the motorcycle to the garage to check.

I got a call from the dog shelter to decide if I adopt the dog. they said there are other people who are interested in adopting such a comfortable dog. 

I need to decide. I might keep her and make a childhood dream come true although it limits me and will cost money.

1072/30295

16:13-16:21

I have pistachios, but I'm afraid with my teeth now to eat them

soaking them is a solution

I need to buy:

lemons, herbal tea, tahini, mustard, cucumbers, and other things that I wrote on the shopping list

I should dedicate at least 30 minutes to learning about health

I don't have a blender

I guess if I had a blender, I would make vegan protein shakes with fruits and green leaves.

so maybe I should buy it.

I think it's on the list, waiting.

I'm going to add the lemon-garlic sauce I got yesterday when I bought the hummus, to the quinoa peas dish. although it was tasty as it is with the water from the can of the peas.

so, I should dedicate 30 minutes, not to the war, but to learning about health.

1073/30295

17:55-18:00, 18:06-18:11

I'm not hungry

I drink water

I might go out with the dog at 7 p.m. while listening to a lesson

I've already walked her 3 times

the parsley, lettuce, cilantro, guavas, and bananas are waiting for me to be eaten.

I'm not hungry now. I'm listening to my belly

there's the quinoa+ peas dish into which I'll add the lemon garlic sauce

on Friday I can go to the gym

I'll try the elbows +knees protectors.

I need to tidy the apartment and throw things I don't use

I'm waiting to return to the gym

I pray every day for global, national, and personal wishes

it seems like I don't need much food

if I listen to my belly

and so, I need to live a life of reduced eating

I should notice when I want to eat for pleasure and not for sustaining my body.

I need spiritual, intellectual, mind, and soul foods, not only foods for the body.

I have extra fat over my chest. over my abs. I must eat a cleaner diet, listen to my belly, and eat less.

I should consume more food for the soul, mind, and spirit. 

1074/30295

Mon, Oct 23, 23

 9:24-9:34

I saw myself shirtless sitting in front of the mirror

I saw my big belly

I must change my eating to lose all this bloating, all this fat

I need to cook something

yesterday I bought Lafa bread with hummus, salads, and fries

today, unfortunately, I bought a cigs pack

I have apples

I think I ran out of the mangoes

I have grapes

I should listen carefully to my belly and behave in alignment with it

I should keep meditating, praying

I should make salads every day, with green leaves

I should wash the dishes at least once a day

I have a cigs pack but I must try to avoid it

tomorrow I have a meeting with the dentist, and I need to breathe through my nostrils

I should keep drinking enough water

looking at myself shirtless in the mirror helps me realize how far I went with food addictions, overeating, and emotional eating 

I need to detox

I should read 1 hour a day about health, nutrition, and healthy lifestyle. it worked in the past.

1069/30295

my tooth hurts

tomorrow is the meeting with the dentist at 10 a.m.

I soak quinoa to cook and I'll add canned peas

I need to buy tofu

I'm going to physiotherapy today, and it is located above a supermarket, so I'll buy there lemons, tahini, sauerkraut, mustard maybe, and tofu.

I have apples

I have grapes

I have vegan protein powder

how long has it been since the accident? next Sunday it's a month and a half, so I guess next week I can go back to work out

I have free time till 4 pm

I can learn about health, nutrition, 

I can cook, and make a salad with green leaves.

what else will help me to lose fat and eat healthily?

I can buy pineapples from the Gaza Envelop area, 

I can walk

I can walk the dog to a dog park and take a book with me

1070/30295

17:25

I bought hummus + 2 pita bread

I left 2/3 pita

I gave the dog a little pita + hummus

I drank green tea, sweet oatmeal milk + cig

I rode the bike, fed the cat, did physiotherapy, and rode home

I'm finally home. I have 3 lessons to give and at least once or twice to walk the dog, although I walked her 3 times today, it's still 17:25 now and the last walk was at 2 pm

I haven't eaten apples, cilantro, bananas, grapes, parsley, and lettuce today, although they are waiting in the fridge

I cooked quinoa today, then added canned peas with the water in the can. the quinoa absorbed the water.

I didn't go shopping after the physiotherapy, because I was tired

so I still don't have tofu

but I have vegan protein powder which I haven't consumed today

I took B12 now

I should remember to take it 2-3 a week 

on regular days, maybe Sun, Tue, Thu

or twice on Mon and Tue.

it was the last physiotherapy session

and next week I can go again to the gym since it's 1.5 months after the accident.

she actually said 6 weeks after is fine, so, this Thursday, Oct 26 is 6 weeks after. maybe I'll go on Friday or Sat.

I have water next to me which is important.

I'll try to choose home made healthy foods and choices. 

1071/30295

Sun, Oct 22, 23

 10:05-10:15

I'm stressed. I'm in stress. because I need to give some lessons soon. 

until 3:30. and then, I'll walk the dog and feed the cats and take a bus to Tel Aviv to volunteer and return and take the dog out. 

I must relax

take it step by step

stay calm

eat apples like yesterday. Yesterday I ate 3 apples.

oh, I still have some salad from yesterday to finish. 

I need to buy tofu. and tahini, lemons, mustard, sauerkraut. 

I can try to wear shoes and run a little with the dog when I take her out.

I should wash the dishes today and make a new salad.

I should take fruit with me when I go out.

1068/30295

Sat, Oct 21, 23

 19:55-20:00, 21:16-21:21

I smoked 3 cigarettes today

the last 3 in the package

I plan not to buy cigs and to quit smoking

because I must have my nostrils free for the dentist's treatment on Tuesday. otherwise, I won't be able to breathe. 

and I will continue with the quitting because:

1. I snore strongly at night. this is dangerous. the mucus might block my airways.

2. I don't want people around me to smell the stink smell of smoking. 

3. it causes cancer. 

4. I don't want to have my students, my colleagues, my parents, my brothers, my principal, and other people, smell my smoke breathe.

it's hot. I'm sitting. it's 21:17. I will go out and walk the dog later. 

no more cigs. I can't smoke. my nostrils are blocked. I need to breathe through them.

what will be my substitute?

thoughts like

I can't smoke. I must breathe through the nostrils

and what will I do then?

I'll write

I'll let it be, the temporary depression of not smoking

breathing through my nostrils

observing the air going back and forth through my nostrils

resting

exercising!

1067/30295

Thu, Oct 19, 23

food:

coffee and almond milk and a cig

2  potato burekases, 1  mushroom Burekas and 1 chocolate pastry.

mango

chickpea, tahini, tofu, raisins, tomato, parsley, walnuts

mint tea, almond milk, cig.

weight:

circumference:

10:41-10:51 

I started with a coffee and almond milk and a cig

then I had a meeting with a dentist

it was pretty harsh

I have a reflex and I want to throw up or spit because I can't breathe through my nose or my mouth.

it was a red light for me.

I MUST quit smoking. because it blocks my nostrils. 

this is what I can take from this traumatic meeting. 

now I can't eat for 2 hours, till 11:30/11:41. and I bought Burekases. 2  potato burekases, 1  mushroom Burekas and 1 chocolate pastry.

I must release a lot of mucus and clear my airways so that what happened today won't happen on the next treatment on Tuesday. 

I believe I still have the brown rice and beans dish. and I have chickpeas. I have green leaves. I really should consume a lot of green leaves every day. 

I'll take B12 today.

 oh, I bought decaf. but not organic. a ground coffee. it's not healthy but it's better than regular coffee if I want to be less tired. I'm not sure I can add to this kind of coffee milk. it's like a powder for black coffee. 

I think it's gross.

1064/30295

14:12-14:22

some of the material the dentist put on my tooth was broken and crumbled. I swallowed some of it.

but now the tooth hurts. Soon I'm going to go again to the dentist to check it and then to the physiotherapist. I'm riding the bike there.

since my tooth hurts, I don't eat. 

I hope the dentist will solve the problem.

otherwise, it will be a problem to eat like that. 

I have leaves, lettuce, parsley, cilantro

I have pistachio

I think I have 2 cooked dishes in the fridge, some tofu, I can have a protein shake, dates with Brazil nuts and walnuts, 

I took a rest earlier but I didn't sleep

I'm going to have an active afternoon now. I'll feed the street cats, ride to the dentist, ride to the physiotherapy, and then ride home.

1065/30295

22:10-22:20

I smoked a 2nd cig. 

I must get rid of the mucus if I want to go through the dentist treatment.

I should go to sleep early

I think I need to buy fruit

because I don't think I have any

I should drink more water to hydrate myself to release mucus

I should eat more fruit and salad

1066/30295