Wednesday, Feb 1, 23

  daily questions:

 Did I:

eat f1? 

eat f2? 

eat f3? 

eat my cooked food? 

when did I cook it? 

what is its expiring date (3 days from cooking)?

what's the next thing I can cook?  

did I

make a salad today? 

eat my salad today? 

were there (in my today's salad) leaves? seaweeds? omega 3? 

what's my planned workout for today? 

when can I do it? did I do my planned workout for today? 

what's my planned workout for tomorrow? when can I do it? 

do I need to buy something? (fruit, vegetables etc.)? 

did I go through all the fresh produce I have to see what should I throw and what should I buy? 

what are the good things I ate today?

What are the bad things I ate today?

writing exercise: State of Mind/ Consciousness practice – what thoughts do I want to believe in

 State of Mind/ Consciousness practice – what thoughts do I want to believe in

tomorrow

I can wake up late

I wash the dishes

I can go for a run, take a walk, do yoga or power exercise at home

I’m taking my cooked food to work

maybe I’ll but that tofu I’m missing

I cut mallow

I eat those ripe bananas

I learn about health

I finish listening and watching the Raw Food Heroes zoom

I read at Raw Food Explained

I use the helping tools

I meditate

I give gifts to You

I read Gita, self realization,  and q&a books

I write, I update the blog,

I eat 3 fruit meals, green leaves, my cooked food, my salad

I make a salad

I  do writing exercises

thoughts and beliefs I keep in my mind, I run in my mind, I think and identify with:

3 fruit meals, my cooked food, my salad

at least 2 fitness practices.

I cut mallow

I go down with scissors and a plastic bag and collect mallow from the corner of Rahav st. and Hatikva st.

I run in the morning before school. If it’s raining, I run in the rain or with the light rain coat.

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29.1-4.2 Exercising

 Sun

30 min power work out at the gym

Mon

10 squats at home

3 min run at the gym

35 min power workout at the gym

2 walks.

Tue

15 squats, 1 km run outside, a walk

Wed

Thu

Fri

Sat

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Tuesday, January 31, 2023

 daily questions:

 Did I:

eat f1? V

eat f2? V

eat f3? V

eat my cooked food? yes

when did I cook it? Friday night

what is its expiring date (3 days from cooking)? Monday night

what's the next thing I can cook?  potatoes

did I

make a salad today? 

eat my salad today? 

were there (in my today's salad) leaves? seaweeds? omega 3? 

what's my planned workout for today? a walk, a run, yoga, 

17:42. this morning I did 15 squats. after shool, 1 km run and a walk. 

when can I do it? did I do my planned workout for today? after school

what's my planned workout for tomorrow? when can I do it? Gym, run, walk, yoga, power exercises

do I need to buy something? (fruit, vegetables etc.)? tofu. 17:42 bought it. 

did I go through all the fresh produce I have to see what should I throw and what should I buy? 

what are the good things I ate today? banana, 3 oranges, orange

What are the bad things I ate today?

potato burekas, 2 rogalach, coffee soy milk, cig

11:34

an easy day at school. just one more lesson then there's a supplementary course and home for an off day.

I have 70 minutes to work or do my stuff.

after school, I plan to exercise

17:45 I answered some questions in the morning, but then I had an update now, so I left the original answers but I think now that I should erase them.

in addition, the paper of the helping tools. I think I should mark on this paper the tools I use, and later print a new one. 

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What am I doing and how do I think today to make this day the cleanest? (15 min)

 What am I doing and how do I think today to make this day the cleanest? (15 min)

I’m a little bit sick, so  smoking will be stupid

I want to devote/ dedicate time to: getting inspired, learning about health,

I need to complete eating my salad and fruit 3.

getting inspired could be done by Instagram/ People helping tool, E-mails helping tool,

learning about health could be done by reading articles or books like Raw food explained.

a walk could be done to the mall to buy tofu, lettuce

exercising at home could be squats using the low purple chair.

since I feel a little bit sick, I should rest also

so maybe I won’t go out today

I have a headache, and this headache is a sign of detoxification to which I should not disturb.

I own fruit meal 3

I own my salad meal

before I think of other things.

cigarettes don’t have to come at the end of each meal

I didn’t smoke for 2 months and a half.

tomorrow I give tow Partani lessons, so I should not smoke before nor have a coffee, since I’ll sit next to my students

I have 1-2 walks on Friday! with a friend

I finally went to the gym today after last week very few to none workouts.

15 minutes are over. should I continue to extract positive thoughts or turn to reading (them at someone else’s content)? I’ll turn to reading this time. 

657/30295

Monday, Jan 30, 23

 Did I:

eat f1? yes, clementine

eat f2? yes, 4 oranges

eat f3? 

eat my cooked food? 

when did I cook it? 

what is its expiring date (3 days from cooking)? Mon evening

what's the next thing I can cook?  potatoes

did I

make a salad today? 

eat my salad today? 

were there (in my today's salad) leaves? seaweeds? omega 3? 

what's my planned workout for today? 

when can I do it? did I do my planned workout for today? yes ( home exercise, gym, run, walks)

what's my planned workout for tomorrow? when can I do it? home exercise, walks, yoga at home

do I need to buy something? (fruit, vegetables etc.)? no

did I go through all the fresh produce I have to see what should I throw and what should I buy? 

what are the good things I ate today?

clementine, 4 oranges

What are the bad things I ate today?

3 cigs, 2 coffees. bread with chocolate, hummus (with oil) 2 pita, 

2 small pieces of pastry

21:36

I'm tired

I was in the Gita lesson

the guide said:

it's good to have goals. but why do I want them? fine, I want to inspire, I want to help humanity, the animals, earth

do I want to play G-d then?

no

I want to serve G-d, to save Your creation, to help people

do I want to be in the center?

no

I want to be a servant, a helper, 

I need to create a relationship with G-d

to give Him gifts.

I should feed the good wolf

If I have a fit body, it's not me

this body is temporal

so how come there are fit vegans who succeed in being fit and inspiring?

they have good karma

they are grateful

but I thanked G-d

I don't do it right.

that was our conversation.

food for thought. 

he said, our purpose is to get tired of wanting and trying to be the best, to be in the center

fine, I close my failing business

I concentrate on my lifestyle

but still, fail

and if  I ever succeed I would give my knowledge freely

really?

yes

I should be detached from the results

because any results are not me, successes or failures

this is what he says

656/30295

Sunday Jan 29,23

Did I:

eat f1? yes

eat f2? yes

eat f3? 

eat my cooked food? yes

when did I cook it? friday

what is its expiring date (3 days from cooking)? Monday evening

what's the next thing I can cook?  potatoes, chick pea

did I

make a salad today?  not yet

eat my salad today? 

were there (in my today's salad) leaves? seaweeds? omega 3? 

what's my planned workout for today? a walk

when can I do it? did I do my planned workout for today? I did 30 minutes power workout at the gym

what's my planned workout for tomorrow? when can I do it? a walk to the Gita lesson? or a bike ride there

do I need to buy something? (fruit, vegetables etc.)?  tofu, lettuce, bread, hummus, 

did I go through all the fresh produce I have to see what should I throw and what should I buy? I threw lettuce, red bell pepper, 

what are the good things I ate today?

banana, 

5 bananas

rice +beans

date+ walnut

What are the bad things I ate today?

chocolate, coffee almond milk, cig

coffee almond milk, cig

F1, my cooked food -v

F2, f3, my salad-

Gym 30 min v

Walk/ yoga/ run/ bike ride/ exercises at home -

Learning about health-

Getting inspired-

Writing exercises-

Meditation 45-v

655/30295

how do I want my life to look like, write in the present (15 min) Writing Exercise

 how do I want my life to look like, write in the present (15 min)

I avoid smoking

I avoid overeating

I run. 3 times a week.

I go to the gym and work out there 3 times a week.

I walk and practice yoga at home 3 times a week.

I make a salad every day, with green leaves, with seaweeds.

I eat my cooked food every day.

I sleep well.

I lose body fat. I get fit. I get strong. I eat healthy protein, fat and carbohydrates.

I meditate

I read

I write

I’m a role model for veganism and healthy lifestyle.

I post information, and content inspire people to eat healthily, exercise,

and eat plant-based.

I think as a successful fit vegan.

I’m thin, slim, fit, muscular, lean, shredded…

I got used to my menu

I’m not tempted by foods

I control my eating

I deal with emotions and trigger differently compared to the past.

I can wear all my clothes

I get compliments about my bady fat loss

people ask me what did I do, they want my advice

I write about it

I give all the information that worked for me for free.

I share my mindset

I keep learning and exploring but also helping other people.

I create content and spread the message about how to keep eating healthily.

today

I succeed in avoiding smoking.

I  take a walk today

I run today

I practice yoga today

I read more books today

I listen to my stomach today

I choose my food today.

I don’t think I’m or feel deprived today.

I enjoy living healthily

I fill the voids with substitutes like walking.

654/30295

Saturday, Jan 28, 2023

Did I:

eat f1? Yes

eat f2? Yes

eat f3? No

eat my cooked food? No

when did I cook it? I don't remember, but there's only 1 sweet potato left. I cooked the rice +beans on Friday evening.

what is its expiring date (3 days from cooking)? I don't know. maybe now after using these holding-me-accountable questions, I'll be in tune. rice +beans are good till Monday night.

what's the next thing I can cook?  potatoes, chick pea

did I

make a salad today? No

eat my salad today? No

were there (in my today's salad) leaves? seaweeds? omega 3? 

what's my planned workout for today? 1-hour power workout at the gym 

when can I do it? after the end of Shabbat

did I do my planned workout for today? No

what's my planned workout for tomorrow? when can I do it? Gym before work. a run, a walk, a yoga at home. after  work.

do I need to buy something? (fruit, vegetables etc.)? No

did I go through all the fresh produce I have to see what should I throw and what should I buy? No

what are the good things I ate today?

banana, clementine, orange juice

What are the bad things I ate today?

bread, v chocolate, coffee almond milk, cig

3 quarters of pita + hummus, piece of chala, peace of chala with hummus, a cake, 

coffee almond milk, about half cup and a cig. 

third meal (lots of oil) , a cig

12:17 30-45 minutes of self-health coaching. (30 min V, 15 min V)

it's Saturday. I went to a synagogue. and I'm going to go later again, there's a third meal there. I have bananas and a clementine and a grapefruit with me. I should start with my food and avoid other food. 

I have time till 4 p.m. here. it's 12:22 now. after this self-health coaching, I will read books, for example, the fit vegan secrets.

after the synagogue, I plan to go to the gym and then return home.

I answered the questions today

and I'm going to complete answering them later.

Sundays' schedule at work has changed and now I'm going to finish earlier. Thanks

Fridays' schedule has changed and I'm gonna finish later.

tomorrow I plan to run, walk and do yoga at home.

so, I woke up in the morning today, had a banana first, but then had bread chocolate coffee v milk and cig. this is a pattern

how can I break it? do I have this writing exercise of what's me as a successful fit vegan's mindset? thoughts and beliefs?

I added.

my brain is now like a train in a race after this half cup of coffee. and after this speed or whipping, there's going to be lethargy i'm going to fight as I'm not at home and can't have a noon nap + I plan gym after Shabbat.

I have something in my right eye.

anyway, I'll do a writing exercise now.

What is me as a successful fit vegan' mindset? thoughts and beliefs?

I don't give up on my fitness

my menu: 3 fruit meals, my cooked food and my salad is in the highest priority. second is my fitness plan for today. 

work, lessons, family, friends,  - all these come later. 

I must fuel myself right to have the energy to serve GAIUY,  humanity, my friends, my family and the people at work.

Today I ate a banana. this was my first fruit meal. when I'm going to eat, I'll eat second and third fruit meal. I hope the bananas I carry will survive.

at the synagogue, where there is a third meal, I should come satiated, I should listen there to my belly. I should use water. usually eating time there is short since the rabbi starts to give a lesson, 

so I should anyway, stop (if I started) eating when he start talking.

I want to keep it vegan, 

remember the chickens in their cages, 

the cows and their babies.

after the synagogue, I plan a workout at the gym. my brain probably will pop up excuses thoughts to not going to the gym. I should observe them but not adopt them and identify with them.

I should go to the closest gym to the synagogue. maybe by walking. so I need to take the clothes and the towel to the synagogue and do  60 minutes of an easy workout. 

my brain will probably pop up excuses-thoughts to cut the workout after 30 minutes for example. so, as a fit vegan with a fit vegan mindset, I should not believe/ adopt these thoughts.

when I'm home, or at the end of the day, before going to sleep, my brain will pop up a thought of smoking. I should observe the thought and get the lesson of it, which is: my garden of thoughts still has weeds. If I continue watering them, they will get stronger and flourish. if I starve them, they will wilt and rarely pop up.

Everything I do, I strengthen its habit. if I smoke once, I strengthen the habit of smoking. 

If I smoke and drink coffee whenever I come to The Second Floor, each time it happens strengthens this habit.

If I avoid smoking and drinking coffee every time I arrive at The Second Floor, I strengthen the this habit of not drinking coffee and smoking at The Second Floor.

I might consider sharing these writing exercises on a platform where people see it and can respond. 

my planned cooked for today is sweet potato + rice+beans.

the salad I made yesterday, I should throw it, since a day passed and make a new salad. 

I will check the lettuce, green onion, and celery to see if they are still good. 

time ended. 45 min of self-health coaching. I enjoy it more than reading, but I will stop now to read and write later. 

15:31 now I fight tiredness. the coffee, which made my brain work fast like a train was at 12:22, is now sleeping, must have a recharger. seriously I'm fighting against falling asleep. I hate it. 

653/30295 

Friday, January 27, 2023 - with the preceding questionnaire

 Did I:

eat f1? Yes

eat f2? No

eat f3? No

eat my cooked food? Yes

when did I cook it? I don't remember, but there's only 1 sweet potato left. 

what is its expiring date (3 days from cooking)? I don't know. maybe now after using these holding-me-accountable questions, I'll be in tune. 

what's the next thing I can cook?  rice + canned white beans in tomato sauce.

did I

make a salad today? Yes

eat my salad today? Yes

were there (in my today's salad) leaves? seaweeds? omega 3? No, no, yes

what's my planned workout for today? 1-hour power workout at the gym

when can I do it? after work, before I return home. 

did I do my planned workout for today?no

what's my planned workout for tomorrow? when can I do it? gym at 5 in Tel Aviv. 

do I need to buy something? (fruit, vegetables etc.) clementines. 

did I go through all the fresh produce I have to see what should I throw and what should I buy? I looked at it.

9:47

ok, I think I have something. I will edit it from time to time. 

I can do something else now. 

652/30295

Friday, January 27, 2023

 25 minutes: 9:38-9:03

I started the day with a chocolate croissant, coffee almond milk, cig at a cafe

although I don't have money

because I ran out of milk.

before entering work, I bought 3 clementines and ate 1 (fruit meal 1 - V)

I'm at work

it's an easy day

I finish early

I plan to go to the gym.

I think it might be the first power workout this week.

I think since I decided to switch from 3 runs a week to 6, plus the burden at work ( lots of tests to check), there was a decline in my fitness

in addition, I tried to invest 45 minutes of meditation a day for 5 days

and, of course, the results of meditation come much later

so

the situation is bad.

I plan to go to the gym after work today, even if I'm exhausted, bloated, tired, etc. 

since the stress is over.

and I need more of what I'm doing at this very moment: self-health coaching.

maybe I need a daily practical questions

what do I need to buy today ( fruit vegetables etc)?

what is my planned workout for today?

did I eat already f1?

did I eat already my cooked meal?

when is my current cooked food expired?

what is the next thing I'm going to cook?

when will I make a salad?

did I eat a salad today?

what ingredients can I put in my next salad?

did I complete my planned workout for today?

these are wonderful questions

these questions can be another helping tool

maybe I should try them

although I started today, I mean, I returned today to one page for today

not 4 pages or 5 of: healing, self destruction, neutral, and work + supplementary courses.

so, today I have: one page, two columns: healing and other, two rows of: suggestions and what I did.

so, about the questionnaire, I can add another page to this page or, I have a better idea, I'll put them here, and enter to answer? the problem is that it's not so convenient to enter here few times a day for a 'v'.

and it's not convenient to copy the same questions every day. I don't have a printer.

I'll prepare a paper now. 

ok, but before, I'll edit the questions here:

Did I:

eat f1?

eat f2?

eat f3?

ok, I decided that it will be here and I can enter 3 times a week to update.

I remembered that I tried already in the past, but I'll try again anyway. 

eat my cooked food?

when did I cook it? 

what is its expiring date (3 days from cooking)?

what's the next thing I can cook?

did

make a salad?

eat my salad? 

were there (in the salad) leaves? seaweeds? omega 3?

what's my planned workout for today? 

when can I do it?

did I do my planned workout for today?

what's my planned workout for tomorrow? when can I do it?

do I need to buy something? (fruit, vegetables etc.)

I think that's it.

so I'll add the question on another blog for today already for tomorrow. if there will be changes it will be relevant for two days from now. 

651/30295

Thursday, Jan 26,23

 It’s 15:03

I finish working at 15:40

I had an unplanned time 

So I took the motorcycle to buy food

I had 2 more bananas

16:35 finally in bed

I’m gonna sleep.

When I’m awake with Your help

I’ll tidy up home

I can read the fit vegan secrets, do yoga at home and rest before going out to a party I scheduled.

Tomorrow is Friday

Short day at work

Then rest till Sunday.

What can help me live healthier?

Gym, runs, walks, not scheduling meetings

650/30295

Wednesday Jan 25,23

 18:31 update

I’m returning from family visit

Well, first of all I’ll reach my motorcycle 

Then change the cat’s food.

Then, I can go to the gym

Or more likely, go home. Where I can read a book.

Thank You G-d, the pick at work is finished.

I’m not going to “put the cat to sleep” so tomorrow is free and there’s a party actually.

For Friday and Saturday I have some plan and then, there are 5 more weeks to Purim.

I need, I want to get back on the track of putting effort to become healthier and live healthier.

I guess I’ll get home and open a paper and do some steps.

I have a heartburn now

It’s unpleasant.

Can’t sleep

Not surprising

I had another coffee with a friend + cig

And later another cig

My brain keeps thinking about problems in work

And I can't to think about my health 

Besides, Healthier me will help me in work.

So, if I'm awake, let me think about what can help me improve my lifestyle health wise?

By the way, in the end, I had 3 fruit meals today, my cooked food and my salad.

What will help me?

Water

Bigger bottles of water

Going to the gym tomorrow

Running

Walks

Yoga at home

Body  weight exercises at home

Reading the fit vegans' secrets

Staying more at home

Reading

Writing exercises

Journaling

Meditations

Blog updates

Dry fruits, nuts

Bike riding

Not meeting friends

Attending fewer lessons 

Weighing myself

Podcasts

Self-health coaching

Letting go of what does not support me

Writing my actions 

Eating my cooked food, my salad, 3 fruit meals every day

Making sure there’s always cooked food and eating from it every day

Runs, short runs, runs in the neighborhood, 5 minutes runs, 1 km runs, runs at the gyms

Writing everything I do for my health in one place, in this blog, 

Breathing, breathing deeper, solving problem at work,

Taking work easier

Not picking my nose

I think that a sign of stress and the need for it stemming from unhealthy lifestyle

Drinking juices, having juices at home

I’ll try to sleep now? It’s 23:37, wrote for 

649/30295

Tuesday, January 24, 2023

 22:14 update parallel to journaling - 20 -30 min

I'm tired.

I didn't sleep much

tomorrow I'm travelling north to visit my family....

or maybe I should have dedicated the all session to health, I mean to separate the time

this is smart of me to do something when I'm tired

a thought: when I had paper that said on top: 

my highest priority is: f1, f2, f3, my cooked food, my salad, (run, gym)

I had better success

a thought:

I started to meditate 45 min a day

but maybe I should concentrate in fitness

thought: now that I read the vegan's secrets

I think that it will be easier at work if I look better

another reason to lose weight and work out regularly.

I had tough days at work, I had lots of work at home

now the pick is over

good that I didn't go to that lesson of  Tuesday

and I don't plan to attend the Zoom at 23:00

I want to focus more on my health, my food, my fitness.

my problem or challenge is the desire to eat outside and not my food

I took all the veggies out of the fridge and making a salad is still not appealing

I cooked yesterday 2 potatoes+1 sweet potato and it doesn't attract me

I have tofu

I should buy orange juice or other juice. I want to buy coconut water....

I had a chance this evening, I was next to the shop but didn't buy because of money

but it's better than the coke I have and more appealing than herbal/green tea.

so, what to I do?

I need to share more, I need someone to hold me accountable. (I need someone to update my steps )

this blog, I thought, doesn't do it. no one see it. and I do know other platforms where people see me, but that's too scary

I think of challenges like 100 squats a day for 30 days (or push ups)

but I won't video it and upload it where?

today, I ate 3 times outside

I had a tough day at work

things are not changing

maybe I'll go less to lessons etc

I think that should be enough for today. tomorrow, thank You, is another day. 

648/30295

Exercising Jan 22-28

three 1 hour gym, 3-6 runs, 

1-3 yoga, walks, bike rides, body weight exercises

learning about fitness, movements, 

Sun

Mon

Tue

Wed

Thu

Fri

planned gym after work

Sat

planned gym at 5p.m. (after Shabbat)

647/30295

Saturday, January 21, 2023

 22:37  10+ min update

I've changed my "daily paper" again.

Now, I have 4 papers.

1. healing

2. work (including the supplementary courses)

3. neutral ( not damaging but unclear that is direct for healing)

4. self-destruction.

another new point: there is neither a weekly point of view nor a daily point of view.

I write all as a sequence. 

I do separate days but don't change a new paper for a new day.

so

it's the end of the week. and tomorrow, a new week is beginning.

I meditated for 45 minutes today because, in the TMI book, he recommends a minimum of 45 minutes each day for success.

so, I plan to try to do it every day. 

besides, I really wanna run. outside or in the gym. 

and go to the gym for at least 3 hours a week.

and practice yoga at home

I still have extra work  (checking 1 test, 2 tests, 2 and a project, and tests that students completed, a bad time now)

but at least I read the book ( fit vegan's secrets) for 1 hour today.

Torah lessons, Gita lessons, maybe they are less important than 

1. my fitness regime

2. finishing those tests from work, I need to check

3. my self-learning 

4. my writing

so, I'm gonna open a new blog post for this upcoming week's exercising

I know it's a weekly point of view, but in my papers, I'm trying something new.

646/30295

Friday Jan 20

 15:20 

I must complete sleep time now

645/30295

Exercising (Yoga, Gym, Run, Walk, bike ride) Jan 15-21

 Sun

Mon

yoga class at the gym

Tue

Wed

yoga at home, 1 km run

Thu

gym 1 hour

Fri

Sat

644/30295

Tuesday, January 17, 2023

 23:28 update, 30 minutes?

maybe 30 minutes is too much for my thinking

maybe I need to spend more time reading successful vegan thinking.

I read today 1:30 hours in the fit vegan's secretes book.

but then, went to the lesson where they serve pizza.

tomorrow is another day

it's an off day

I plan to meditate, put on Tefilin, work out ( yoga, walk, bike ride, run, gym)

I have work ( tests to check, 3 Hishtalmuyot )

and I have cooked food and a salad

and fruit.

in my spare time, I will read, get inspired, write, and then it's Thursday, a long day at work

then Friday - a short day at work, I'll go to Kabalat Shabbat in Kehilat Sinai

Saturday - I'll see

then another week, with more exams

I should journal more

I should go to sleep now.

643/30295

Monday, January 16, 23

 22:33 update, 20 min

the situation is still bad.

I didn't have the interview this morning

but I ate: 1,2,2,2 oranges, 1 apple, date, dried fig and apricot, almonds, pecan, brazil nuts, and walnut.

I ate outside hummus + 2 pita + cucumber+ tomato

and I went to a yoga class and shopped later:

quinoa, buckwheat, brown rice

mung bean, red and green lentils, tofu, avocado, tomato sauce, ketchup, a bag of potatoes

I had today: 3 coffee soy milk cig, 1 bread with chocolate

what will help me change my ways?

meditations

reading about health

reading the book I purchased, the book of Florian about fit vegans' secrets.

the veggies are outside the fridge, ready for me to make a salad of them, sort them

see what I need to buy

I know the cilantro is rotten

one orange is rotten

the chick pea I sprouted became rotten, I threw them.

what will help me?

to eat more fruit

to cook

to make salads

the dried fruit and nuts.

lowering the gear

having time daily for my self growth work

it's good that I stopped today to work and started working on my healing by going to a yoga class, shopping, and now health coaching, and hopefully some reading.

there's still extra work to finish ( talking about my workplace: I need to check 1.5 tests + extra single tests, and filling forms, and to devote time for 4 supplementary courses, which I plan to deal with on Wednesday, my off day) ( if I make it, I want to attend a Torah lesson tomorrow, but cooking, and making a salad should come first + what about fitness tomorrow?)

what will help me?

tomorrow, I'll take to school again: oranges + apples but I'll also take nuts and dried fruit in a box.

I should sort the veggies and after work tomorrow, come home, cook, make a salad and eat them.

I should see if I need to buy lettuce. probably yes, and I'll buy bananas to eat the lettuce with the bananas.

I prefer an organic lettuce, but I won't persist on that since I can buyorganic lettuce only when I encounter one.

what else will help me?

today, when I went to eat hummus, it was a time of weakness

my work, as a teacher, often drain my nervous energy, 

and it's over, I'm used to compensating myself with food, outside food, food that I don't need to prepare, fast food, 

food that other people make for me after the work I gave to other people ( teaching).

what will help me?

I need to hold my horses

to wait until I get home

to wait until I cook and make a salad

eat it and then rest.

I must break the vicious cycles I get trapped in every day.

same triggers

same thinking patterns

same mistakes

same falls

I must, with Your help, change it, cut it, break through it, 

tomorrow morning is a success window

I'm used to having a coffee and a cigarette as if there's no tomorrow, 

as if I don't have G-d ( this is an expression)

tomorrow morning I have a chance to make a change, to break through the vicious cycle

how can I do it?

will I remember, strong enough, these words I initiate, with Your help?

how will I remember strong enough these words tomorrow morning to make a change?

should I write myself a letter?

a note? a reminder?

why not?

maybe I can write more than one note

I can write notes in a few places in my apartment

saying:

I'm afraid, me of tomorrow morning, will give a fuck/shit about these notes

and then, I'll be disappointed at myself

and if not?

and if yes? at least I tried. 

and if it will succeed? it will be worth the try.

alright: 

I'll hang 3-4 notes

saying:

Roee, you have an opportunity now, to break through the vicious cycle. 

go to school without a coffee and a cigarette. without chocolate. without a bread.

drink water, drink herbal tea, eat fruit. go to school and start working there. Write there a letter to yourself when you return home, or when you finish work, saying: you have an opportunity to make a change and break through the vicious cycle: go straight home, cook and make a salad. 

and then, write yourself a letter, for the end of the day saying:

You have an opportunity, to break through the vicious cycle, and not smoke before bed.

as long as I don't have guests, I'll do it.

be right back:

I wrote four and hang them.

good night.

642/30295

Sunday, January 15, 23

23:21 10 min update

I need journaling as well.

I remember, that last night I said I should get in contact with my way more often during the day

I did so. I wrote everything I ate

but, it's not enough

I ate today: 3 fruit meals: bananas, 2 oranges, 2 oranges

and I gave to partani lessons and chose the subjects:

an athlete mindset

advantages of leafy greens

i walked today

I meditated in the early morning

but still, I know, it's not enough. I know because all of the bad things I ate

tomorrow morning I have an important interview. I believe this time I'll pass

last year I didn't

and then I need to pick the motorcycle and ride to work

tomorrow I have another extra work ( checking another group's tests) (and then another and filling grades) (and Hishtalmuyot - jewry  + games) (and there's Rubi and 2 optional lessons)

didn't talk yet about exercising

I need to cook

all the veggies are outside the fridge since yesterday

I must check them and use them

I ate today twice outside, that's bad

and yesterday twice

so, tomorrow, I'll breathe after the interview 

and do my best to work more  on my health

I purchased yesterday, while getting inspired from fit vegans a book: the fit vegans' secrets, by Florian Wuest, 109 pages.

alright good night

good luck tomorrow, in the interview and especially in health.

641/30295

Saturday, January 14, 2023

 20:42 30 min update

Saturday is over. the weekend is over. it's winter. it's raining. I'm finally home. 

I'm finally sitting. I'm after a coffee and a cig. I had 4 coffees and 4 cigs already today.

so, I'm finally sitting but I'm kid of drugged.

but thank You G-d I still have some energy before I sleep. I guess I have about 1:15 hours till I'm tired to work on myself.

so. 30 minutes of health coaching. 

I think I need to work on my mindset in two ways:

1. to initiate and extract positive thoughts from myself.

2. listen/ see/ read successful people's talk, deeds and mindsets.

so, in this 30 min, I'm going to practice the 1st method.

and after that, I'll do the second one.

the first is actually writing exercises:

1. who do I want to be? describe yourself at the present time: what do you think, what do you do to maintain success?

I'm thin

sometimes I'm hungry

I don't necessarily eat every time I'm hungry.

I listen to my belly and stomach.

my addiction is to the 24/7 sensation of free/ loose/ empty/ hollow feeling in my belly. 

meaning there's nothing stuck in my GI tract. there's no stress, no bloating, 

instead, I feel light, energized, in focus, focused, sharp, awake, awakened, containing, 

I contain the storm, the pushes, the pulls, the fear, the angriness, the sorrow, the depression, the joy, the enthusiasm, the excitement, the feeling, the thoughts, the desires, the cravings, 

I contain them, act out of the peace of mind, discretion. 

I have my way, and I don't follow my urges. I use my mind. I act wisely. I use my brain. 

I do what's right. I don't do what's comfortable, what I'm used to do, automaticly, 

instead, I keep walking on this thin rope, looking at my target, make one step and another one. 

what helps me to walk straight?

my set my mind

the "why" ( remembering why I want to achieve the goals I want to achieve)

positive self brain wash 

my constant work on self growth

more time dedicated to my growth

getting inspired

writing about the process

creating inspiring content, or sharing more about my experience on the way to success.

sharing real times of challenges

what else helps me to succeed?

connecting much more often during the day, to the work on my self.

writing about my way ALL DAY LONG.

moving. walking. being active. acting like an athlete. doing 100 squats a day. doing 100 push-ups a day. running. 

reading more the vegan fit guys on social media post.

meditating everyday

reading about meditation before each meditation. 

640/30295

Why is it working now? (10 min writing exercise)

 Why is it working now? (10 min)

I slow down

I use my free time for healing, recovery, rest, self work, learning, getting inspire, creating inspiring content

an idea: I can offer myself as a health coach for free, 3 hours a week, for 3 people, in English

I listen to my belly

an idea: I get to a feeling of a loose belly, then keep it. no matter what. I prefer to be hungry but I wait for a food that will keep it loose.

I listen to my stomach.

I ask for guidance about my lifestyle from You.

I listen to my tiredness and let the day go

I learn to let go.

I eat green leaves every day

I make a salad every day

I eat tofu every day

I eat omega 3 (walnut, flax seeds) every day

I eat sea weed and brazil nuts every day

I drink orange juice and coconut water

I drink herbal tea

I drink water

I wear a hat

I’m more humble

I wear a hoodie

I eat 3 fruit meals a day

I buy kiwi, strawberry, blueberries, grapes, watermelon, persimmon, pears, apples, bananas, oranges, clementines. 

370/30295

Thursday, January 12, 2023

 21:34 update

where will I start

I had a tough day at work. it was finished. then headed home. after eating my cooked food I slept.

then, joined a friend to the neighborhood where the gym and a cafe are.

I worked out gently

I think raising the rough from 3 runs a week to 6 + the spoiled food I ate at work on Sunday, were too much. It's Thursday, and I didn't run so far. I did on Sun 11 min workout, on Mon 17 min and today 48 min.

I ate today bananas with organic lettuce.

now I had a coffee with almond milk + 2 cookies. got one for free. and a cig.

tips for myself:

1. slow down

tomorrow again, I scheduled too many plans

I have work, then I'll rest, then I meet a friend? in a restaurant (on no)

then I'll go to Kabbalat Shabbat.

Saturday, I plan synagogue again

Sunday, this day at work till 17:15

I must talk to the manager again about that

on Mon morning I have an interview

man

and on Mon evening, I talked with a friend to meet

man

that's too much

I must lower the gear

must slow down.

5 min update, 22:36:

I'm home. I'm in bed. I'm tired. I'm not going to sleep yet. 

I'll try to do a writing exercise, read, watch something helpful for my recovery.

tips for ME, for a healthier lifestyle.

1. take the veggies out of the fridge, now in these winter days.

like I did with the lettuce that I bought yesterday, and consumed from it since then and it was never in the fridge.

2. cook. I finished my cooked food today.

cook chick pea, cook split pea

the soft tofu is great, I want to eat daily. it should be a staple.

there's a frozen spinach? green pea?

I must see what I have

I should act as if I run a restaurant

wash the dishes everyday

see what I have

sort the veggies

see what I need to complete and shop

shop

cook

make a salad

yes.

3. get back to short runs, at the gym. 3 minutes. 

639/ 30295

tips for myself (based on fresh experience)

  

tips for myself (based on fresh experience) (14:59-15:09)

1.       eat less. they all say it. it’s a matter of calories in calories out. I’m overweight. I carry an excess of 26 kilograms (Yes! 26 kilograms) and in order to get rid of them, I need to use them as a food, fuel, energy. I need want to digest. I WANT my body to use them and go through autophagy.

2.       listen to your stomach.

For example. at the moment, I have a belly ache.

listen and act rightly upon it.

belly ache – a right action: DO NOT EAT. TILL IT PASSES.

 

3.       Take food with you. like now. I have water, lettuce and bananas.

4.       Do you intend to eat? Eat your food. the food that took with you.

5.       no appetite for that? it’s not hunger. don’t eat. “eat” another “food”. meaning, feed your spirit, your soul, with other things like: movement, music, writing, reading, anything healthy that is not eating. ‘cause you’re not hungry.

6.       In the morning I had an urge, to go out, to be in the sun, to go to somewhere.

taking the bus to Tel Aviv is not a movement. In such cases, when I have “thorns in my ass”, I should go out and start running. or walking…

638/30295

Imagine the results. how would you look, how would you feel? (writing exercise)

 Imagine the results. how would you look, how would you feel? (14:45-14:56)

flat belly

no stress in the belly

loose belly

thin cheeks

cheek bones are seen

ribs are seen

I’m light, thin, look 10 years younger

thinner thighs

fit claves

smaller butt

( I’m tired thinking of that, maybe it’s a sign that I need a rest. but rest is not enough. if  rest and then complete all the poisons that got out, I’m at the same vicious cycle. so, besides rest, I need to change my mindset which what I’m trying to do here in thee writing exercises.)

thin belly

flat belly

6/8 pack abs are seen, felt

I see 74 kg on the scale

I don’t feel headaches

I’m naturally smiling

I have energy

I don’t feel any pressure in my belly

all my clothes fit me again

I get compliments

people ask me what I did

I coach some people for free

I create free content to help other people ( with Your help) to live healthily and look healthy.

637/30295

Wednesday, January 11, 2023

14:29 update (till 14:39)

I have bananas here and lettuce ( I believe the lettuce is organic)

today I did good and bad deeds

bad:

(rice cake) (healthy chocolate)(almond milk) coffee, cig

chocolate pastry, coffee (almond milk), cig, bought a cig pack 'cause I didn't take one with me from home 

to the cooked food I ate, I added (soy sauce, less sodium), mustard, chili sauce

that's it

Good things I did today till now:

30 min meditation

I listen to the live stream + zoom of raw food heroes, 

listen to podcasts, 

took about 2 walks, 

changed the sheets, 

I ate an apple, my cooked food ( brown rice + red lentils + tofu)

I bought lettuce

exposure to sun

swept the floor

threw 2 garbage bags

this update

neutral things

I got the motorcycle from the garage 

Tefillin, morning prayer

fed the cats

talked to my parents, brother, a friend

checked the bank account inbox, available Agency meetings, 

plans for today

feeding and patting the cat

watching a movie with friends

be here on the Second Floor to read, write, work on me and do homework for  supplementary course

636/30295

How did I succeed to get from obesity and addiction to food and cigarettes through the ages 27-44, which is 17 years, to a full and long time being clean (in food)?

 How did I succeed to get from obesity and addiction to food and cigarettes through the ages 27-44, which is 17 years, to a full and long time being clean (in food)?

I   slowed down.

I rested more

slept enough

listened to my body, listen to my belly, ate less

exercised

spent time at home alone

didn’t look for other people, friends, meetings, intimacy

I put my health in the highest priority

I checked my balance exery day, didn’t spend money on food outside, nothing, no coffee, no pastries, no falafel, no fast food

I cooked, made salads, ate fruit, sprouted legumes

I relaxed, I tried to relax

If I was a little bit sick, I rested till I recovered

635/30295

Monday, January 9, 2023

 22:07

the situation is still bad

yesterday I ate at school that food that made me a little bit sick till now

I actually stayed at home this morning to balance: I washed the dishes, cooked

and today after work I came home to eat my food and didn't smoke

and rested

and then rode the dangerous motorcycle to a lesson

then tried again to work out

yesterday I worked out 11 min, today 17 min

then, unfortunately I bought some foods like: bread, healthy chocolate, soy milk, tofu, paprika, lemons, 

coconut water

it's winter and it's cold and I'm a little bit sick

I should rest

634/30295