Fri, Aug 25, 23

 6-12pm

10:46

I should quit smoking

it takes my energy

I need to be alert, awaken, energized

how can I quit?

yesterday I didn't have the package but I got a cigarette from someone and I was willing to buy a new package

I should work on my state of mind/ my mindset

how can I work on my mindset?

I can fake it till you make it

I can do writing exercises

I can write the thought I should think

when a thought about smoking emerges

I should think:

for this time I'll skip, only for this time

I have cut into cubes watermelon

I should eat that the next time I choose to eat

Yesterday, it helped me to have another bowel movement

mindset of a non-smoker or of an ex-smoker

I need energy,  I need the energy I have

In order to pass the craving, I need to breathe deeply, think that this uncomfortable urge will pass soon, 

1015/30295

12-6pm

14:34

Today, I had a slice of bread chocolate, a banana, coffee almond milk, a cig

watermelon.

Now we're going camping

I took water, 6 peaches, 1 banana, 3 pears,  a knife for the pears, a knife to spread spreads, 

a cooler, ice bags, cut watermelon, a fork, 

I should listen to my belly

eat the fruit when I'm hungry

Turn to the food we bring before eating out

Maybe 6 peaches are too much

My friend neither wanted to take dates and pistachios nor to eat watermelon although he's hungry now.

I'm full from the watermelon I have eaten

maybe I should leave some fruit in the fridge

I've already left 2 apples instead of taking them

I shouldn't smoke or eat when I'm not hungry when I'm there

1016/30295

Thu, Aug 24,23

 6-12am

My goals: eat healthily, lose body fat, help other people to do so

Tips

Read about health for 1 hour

Avoid coffee

Avoid alcohol

Avoid cigarettes

Drink water

Eat watermelon, pineapple, cucumber, tomato, celery, tahini, lemon, pistachio, pears, peach, apples, dates, lettuce, bell pepper, green leaves, mint, almond milk, rice, pea, quinoa, 

Listen to your belly, eat slowly every bite, avoid stuffing yourself, avoid pushing food into your mouth, don’t eat in the morning, don’t eat at night,  avoid stress in your belly, be sensitive and gentle with your belly, use other activities, stay clean just for this time, 

Walk

Run

Walk run

Exercise

Learn about exercises

Especially exercises that don’t need equipment

1013/30295

12-6pm

12:26

I plan to eat fruit

I cut the other part of the watermelon

I should make a salad for dinner

Water should be always available, I should always take water with me and drink when it’s needed

I should aim to reach loose belly and preserve it by avoiding excess eating.

I can meditate, at least 10 min. The app that show how many days I meditate in a row helps and encourage to meditate at least 10 minutes a day.

Life is passing

I can’t allow it to pass without changing

I must make at least small changes

Small amends for example:

Say no to food

30+30 min of reading about health

Read Eating

Don’t finish the food, save leftovers for later

Eat smaller portions

Eat less v meat balls

Eat slowly every bite

Avoid pushing food into myself

Just for now not to smoke, not to talk about food

I should overcome myself, beat myself, 

1014/30295

Wed, Aug23, 23

coffee almond milk cig 

slice of bread, chocolate 

6-12am

8:42

my goals:

eat healthily

lose body fat

help other people to do the same, save animals, Earth, and the environment, change the world, and promote a healthy lifestyle.

tips to achieve the first two goals:

listen to my belly

squeeze half a lemon, add water and mint leaves and have it

eat watermelon

cut watermelon

eat pistachio

make a salad

eat my cooked food and cook.

drink plenty of water

read 1 hour about health

run walk today

meditate, read TMI

read Eating, Body Building, tips

writing exercises, journaling, 3 updates a day in my blog, 

eat less

eat smaller portions

eat fewer times

avoid food at night

eat slowly every bite

eat bananas, peaches, apples, pears, apple mash, 

avoid ice cream

avoid bread

eat bell pepper, celery, tomatoes, cucumber, green leaves, tahini, 

avoid more coffee, avoid more cigarettes, 

work while standing

not talking about food out

avoid food out

reach a loose belly state and preserve it

measure my circumference

sit, stand, and walk straight

eat pineapple

eat avocado

eat chia seeds

watch YouTube, get inspired, and listen to RFH from Aug 18

1011/30295

12-6pm

I wanted to eat fruit at lunch

but my friend although he agreed, cooked

and I ate his food

and there was pasta left

and we ignored the leftovers of the rice + lentils I cooked 

and I thought that the same future was waiting for the pasta that was left so I ate it

and after the meal, I was taught to take a walk, and my friend wanted to give me a ride

and when we returned home, he suggested ice cream and I agreed

and I read today that bloating, what I have at the moment, is connected to insulin, and fasting, and I understand that since I eat too much, and do not let my GI tract to rest, I'm bloated. 

you see, I'm tired now after all this food. 

Just one more thing

I sound passive and a victim

and my other friend showed I do that sometimes

and not taking responsibility for my acts and choices. 

1012/30295

Tue, Aug 22, 23

6-12am

12:16

we went to sleep late last night

I avoided food late last night

this morning I wasn't hungry

my friend offered me to eat eggs

I agreed

although if I was alone I wouldn't choose that

I ate two slices of bread, cheese, 2 fried eggs and green leaves and salt

then, it was my initiative, I had a slice of bread with chocolate, coffee with almond milk and a cig

oh! I started the day by squeezing half lemon into a glass, with water and fresh mint leaves. 

we have watermelon

I should dedicate 1 hour to reading about health. I think that the books Eating Animals and Vegan Bodybuilding are considered eligible for reading about health.

I also listen to RFH from Aug 11, and I've reached I think 25 minutes into the live stream. 

I should stand/ walk. maybe I'll bring another chair and stand a little. 

1008/302965

12-6pm

15:30

I've just cut half a watermelon and eaten some

and started to peel potatoes 'cause my friend is going to cook them.

there's still hummus and I can use lettuce (!) and peppers to wipe it with, 

16:41

I ate fried potatoes, celery, onion, v hot dogs, 

hummus, olives with garlic, cherry tomatoes, a bite of a pickle, pineapple-mango juice, 2 lettuce leaves, bell peppers.

my goals:

1. eat healthily

2. lose fat

3. help other people to do so, promote a healthy lifestyle, save animals, Earth, the environment, change the world.

tips that can help me to achieve the first 2 goals:

meditate

read TMI

listen to your belly

1009/30295

6-12 pm

My goals: eat healthily

Lose fat

Tips for me:

Eat slowly every bite

Listen to your belly

Eat less

Engage in other healthy activities

Take walks

Work while standing

Walk 10k steps a day

Run

Go for a run

Walk run

Eat green leaves

Eat fruit

Eat pistachio

Eat carrot

Use lettuce and veggies to wipe hummus

1010/30295

Exercising Aug 20-26

 Sun

Mon

Tue

Wed

Thu

Fri

Sat

1005/30295

Mon, August 21, 23 - 3 updates

 8:47 1st update

I'm a bit sick

I have a whole day scheduled to be spent out. 

I didn't take a cooler because I don't have ice bags, or maybe I do and I forgot about it.

I actually could take the cooler and food.

I took 2 apples, 2 pears, no knife because some places have security and it's not acceptable.

I took a cup and put a scoop of vegan protein powder in it.

I arrived earlier at the library but it was closed so I had about 45 minutes to wait until it's open.

ideal behavior: to sit outside in the shade, to read, etc. but I bought iced coffee with almond milk + chocolate croissant. and I smoked although I'm a bit sick.

I'm supposed to have meetings from 9 to 12. then a meeting at 1-2, and 3-4. then I need to arrive somewhere else in the city where I'll have meetings between 5 to 7:15. then I'll take public transportation home. at home, we have food. we shopped last night and the shopping cost 180 USD.

my goals: to eat healthily, to lose fat, to help other people do it, 

to save animals, Earth, the environment, to save the planet, healing, to change the world.

what should I do to achieve these goals?

3 updates here every day

eat my food, avoid food out

I cooked yesterday

we ordered food yesterday and there're still leftovers. we have grapes, watermelon, cucumber, lettuce, leaves, tahini, lemons, and a lot of ingredients. I should eat my food now, the food I took for my day out. 

I've already done bad things like smoking, buying food out ( coffee, a chocolate croissant), so I should eat the food I brought, avoid eating out and eat the foods I have at home.

1004/30295

10:34 2nd update

what can help me achieve my goals?

the gym membership here is over today but I don't have time today to go there unless it's late which is unlikely. 

my friend might register a new gym where I can be a guest

otherwise, we will take walks and runs this week

I have 2 apples and 2 pears and vegan protein powder.

before I consider buying food out, I'll turn to them. 

what can help me achieve my goals?

walks, runs

eating my cooked food, 

cooking, making salads, eating green leaves, eating fruit, cutting watermelon, 

drinking water, squeezing the lemons into a juice, adding mint leaves.

reading about health, nutrition, exercising, fitness, losing fat

3 blog updates a day

the first one - till 12am, the second till 6pm, the last till 12pm.

the first between 6-12am, the second between 12am -6pm, the third between 6-12pm.

writing exercises

journaling

Hitbodedut, praying, 

listening to my belly

washing the fruit

staying vegan

meditations

reading TMI

reading books about health, veganism, 

becoming inspired through Instagram, Facebook groups, YouTube, 

completing listening to RFH live streams of Aug4, Aug 11, and Aug25.

1005/30295

12:47 3rd update

I ate an apple. one apple filled me. I have 1 more apple, 2 more pears, and protein powder. 

I'll try not to eat out before I finish the food I took.

I should journal as well, and talk to G-d too. 

I'll give myself tips:

read 1 hour about health, healthy lifestyle, fitness, losing fat, 

read Eating animals

read Vegan bodybuilding and fitness

listen to RFH 

meditate

read TMI

watch YouTube

use the helping tools

take walks, 

walk 10k steps a day.

listen to your belly

aim to reach a loose sensation in your belly

run, walk- run

take more food with you when you're out

eat your cooked food and make a salad every day

eat less

eat smaller portions

read about the damages of sugar, smoking, flour, dairy

talk to yourself and answer the 12 steps questions

read OA text

see people, be around people, talk to people, you are a social creature, you need these interactions.

1007/30295

14:32 I had an apple, grilled cheese sandwich, coffee+ almond milk + a cig.

I didn't keep my word of having my food before eating out. I still have 2 pears and protein powder.

I think that I should dedicate 1 hour to reading about health (health education) before I read other material every day. 

I have less than 30 minutes now, I'll read now.

I 

Fri, Aug 18, 23

 21:15

it's late in the day

I should have written here earlier.

a night of flights is waiting for me. 2 flights. 

now I have only water in my bag.

the last meal was horrible.

I was hungry at the airport, and had a craving for cheese and bread.

I bought and ate 2 pastries, pasta, and pizza. 

until I had a bellyache.

I'm tired now.

good things I did: I hiked a little, I drank water, we prepared fruit salad, I had some nuts, 

I meditated twice,  we cooked food, I ate this cooked food with leaves.

bad things I did today:

2 pastries, pasta, pizza

brownie, coffee, cig

coffee cig, 

1002/30295

22:08

I should engage myself

I have a book

Flying with Alaska was better, they had TV

I have a book, a notebook, 

I’m here and not here, maybe I’ll try to sleep, I’m not going to make it to my next flight.

This is crazy

I could fly straight to Philly

Flights with connections are bad.

I don’t know when I’m back in Philly

Yes I’ll sleep now

Hope they’ll turn off the lights

1003/30295

Thu, Aug 17, 23

 21:01 

health. journaling later, not here.

I ate small vegan ice cream

I smoked 2 cigarettes so far

I drank 3 coffees

I ate out Thai food: fresh rolls, papaya salad, tofu+ rice+ veggies dish

I ate a chocolate bar - keto

I ate quinoa + leaves + tomato 

I ate 4 slices of bread: 1 with nut spread + tomato + leaves, 2nd with cottage cheese+ tomato + leaves, 3rd+4th with garlic cheese+ tomato + leaves

I ate berries I found

I'm now having chamomile herbal tea

I plan to cook tomorrow morning

tomorrow I have 2 flights from the afternoon till early morning.

my first goals: 

eat healthily

lose fat

help others in this.

be vegan, promote veganism.

what will help me with that?

I think, I can start with 3 times a day, to write in this blog directly. 

I ate this evening, I'm not sure because I was hungry

I wanted to taste again, or to enjoy again the taste of the food I cooked yesterday. 

I'm tired now, I feel sad a little that I didn't go out tonight. 

my friends who host me, went to sleep early

and I kind of merged with them

there's issue in Israel in about 2:15 hours from now, and I should be awake when it happens

I ate many leaves today

ok, I'll journal or do Hitbodedut now.

1001/30295

Wed, Aug 16, 23

 20:56

my goals: to eat healthily, to lose fat, to help others to do so, to save Earth, animals, the environment, to change the world.

how is it going?

maybe, it's not important enough to me. because if it was, I would make more effort. 

but I still want to achieve these goals, 

so what should I do to achieve them?

today, I was thinking about having a paper with 2 columns or 3. 

1 is called an Unhealthy behavior of a fat man

the 2nd is called a Behavior of a fit man

and then I would write what I eat in the proper column

on the other hand, there is a grey area. what if I eat healthy food but I eat too much or when I'm not hungry. 

I can't write 99% of my eating on the an unhealthy behavior of a fat man column.

so, there could be another column in the middle, for a grey situation. 

the matter is, that I'm tired of these trials. 

maybe I should use the things I use every day and not make big changes

so, I have this blog

and every 10 min of writing is one of the 30295 project

so I can do that at least 3 times a day. 

999/30295

21:51

I'm thinking about smoking after some phone calls I need to make.

it's bureaucracy. I sent a package from the U.S. to Israel

I paid a lot of money to U.P.S. - 195 bucks

now that it's in Israel, it's in the customs, since it's a medical device, so they either want 400 NIS to release it or to get approval from the health ministry. 

so, it's to deal with 3 organizations/ bodies/ 

and with my parents.

I'm writing it here because that is my therapy, instead of escaping to smoking thoughts, although I believe I will smoke later, after all this mess. and it is 10pm here in Seattle, and 8am in Israel. 

I'm reading about a murderer. trying to understand/ digest / contain what he did to his victims, with their bodies and to their bodies. 

at least I'm ok to sleep alone 

alone, that is a sensitive word, I won't talk about.

this is the 1000th item out of 30295. by the age of 44, I should have reached 2555.

so, I'm in a delay of 1555. 

health

I'm going to study M.A. in education for active and healthy lifestyle. 

1000/30295

Tue, Aug 15, 23

 15:43

I have all the time constipations

all the time bloated belly

I weigh 99kg

when I arrived here to Seattle, I was 101kg

I drank coffee when I was tired afternoon, and couldn't fall asleep although I was tired before drinking it.

I don't know what to do. Should I write everything I eat?

today I cooked

and made a salad

and helped make a fruit salad

I worked out at the gym this morning and hiked later for 1:35 hours

but I did bad things as well:

I drank coffee, a dairy protein shake with sweeteners. I had diet coke and cig, a coffee and chocolate bar.

I listened to RFH and didn't finish it

the stress/ pressure in my belly is not nice

I didn't smoke next to my friend today

but, I did their habits: diet coke, another coffee, protein shake, chocolate bar.

my goals: to eat healthily, lose body fat, help others to do the same, save animals, Earth, the environment, and change the world.

what will help me?

listen to my belly

choose vegan options.

thank you

997/30295

21:54

I shopped and bought (the good things) quinoa, peaches, avocado, bananas

I finished the salad, the dish I cooked, and ate bread with nuts spread which was tasty.

I did sup in the lake, ran a little, did a little kayak, pumped the sup, and pumped out its air. 

the sup was a good workout for the legs, for balance, and when I fell ( 12 times), getting back to the sup was a chest/ triceps workout.

tomorrow I think I'll go for a free walking tour, so it's 2 hour walk in the city, including stopping for explanations.

I did here so far two hikes, 1 gym, 2 lake ( kayak, sup) - in 3 days, I arrived on Sunday.

I'm overweight. I see it in the mirror wearing underwear only. I weigh 99kg and I want to reach 74kg.

I have 25kg to lose. I know I should eat less.

tomorrow, for example, I take the car to the city, and for me, it's like setting myself free. I start fantasizing about coffee, a cig, maybe a pastry.

there's no other option if I want that tour. Thursday we will go out to the city and on Friday I'm leaving. 

so, yes. 

998/30295

ExercisingAug13-19

 Sun

Mon

hiking

Tue

gym

hiking

Wed

Thu

Fri

Sat

996/30295

Mon, Aug 14, 23

 22:10

today I smoked once

I'm in Seattle. it's a different environment. here they don't overeat, don't over-order, 

they try to stay fit and healthy.

I hiked today

I rowed the kayak today.

tomorrow morning I'm going to the gym

I meditated last night, this morning and tonight for up to 1 hour each time

We cut fruit this morning, added nuts and I ate it with soy milk

later, I ate 2 apples with nuts

then we ate out

then I had 3 slices of bread with different cheeses but I cut 1.5 tomato with that.

it's my 2nd day here

I have 4 more days here

then from Friday 4pm till Saturday 6am I'll have 2 flights

I might go to sleep soon

I have feelings

I'm journaling simultaneusly

995/30295

Thursday, August 10,23

 19:24

My goals: eat healthily 

Lose fat

Help other people do the same

What should I do?

Breathe

Shut the mouth

Walk

Eat slowly

Order less food

Find other things to do

Instead of food

Like: TV, reading, writing, talking, Duolingo, learning new words, Facebook, Instagram, 

Helping tools

994/30295

Monday,

Tuesday, August 8, 2023

 10:00

I had a bowel movement this morning

yesterday I didn't 

and now that I had, it feels as if there's more to get out but there's constipation

this blog is a service 

so it's a reason to avoid personal issues

on the other hand, health should be holistic

this morning I feel a little depression

I'm on a holiday

we don't work out

although there's a gym in the hotel

we don't run

we eat all the meals out, and it's usually unhealthy.

I should meditate

*journal*

Sunday, August 6, 2023

 I just took a shower

my belly's full 

my goals: to eat healthily, to lose body fat and to help other people to do the same, to promote and advocate a healthy lifestyle, to save animals, to save Earth, to save the world.

tips for me:

be vegan

eat fruit

buy fruit

eat salad

drink water

buy water

go to the gym

listen to your belly

update this blog more

don't eat when there's food in your belly

choose fruit and vegetables

read about health

read the HHH book

drink water till your belly is loose

do push-ups in the room

go to the hotel's gym

eat cucumbers, celery, watermelon

take the knife with you

buy a cleaning pad to clean the knife

do sit-ups 

read tips about fat loss

Thu, Aug3, 23

 8:46

goals: eat healthily, lose fat, help others, save the world.

tips for me:

run today, at least do a run-walk for 10 min

go to the gym today, at least for 10 min

make the runs and the gym routine actions like brushing teeth

cook

make salads

eat the plums, the watermelon, the apples, eat what there is at home, don't buy food out before that

listen to your belly

don't hold urges to poop

sit straight

stand in front of the laptop

grow fruit and vegetables

eat leaves, eat a head of lettuce a day, try to have an organic lettuce

cut the watermelon in advance

wash the boxes and fill them with cut watermelon

make a salad in advance

don't use leaves that are brown a little

993/30295

Tue, Aug 1, 23

 12:33

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

my tips to achieve these goals:

run today

today's menu: kiwi, plums, my cooked food, the salad I made, Brazil nuts, pistachio.

listen to your stomach

don't eat when there's stress that means I'm not hungry, I shouldn't eat, the food that I've eaten is being processed.

stand while working on the compute/ laptop

sit straight that the food will flow through the GI tract

complete 1 gym, 2 runs after today. so fat I did 2 gyms. I need to complete 1 gym 3 runs. 

interpret cravings/ desires for specific foods as needs of the body that can be met by consuming healthy foods.

eat a whole lettuce head a day.

eat 2 Brazil nuts a day

count the puffs if you smoke

try to lessen the number of puffs

meditate

read about meditation

dedicate time to reading about healthy lifestyle

go to sleep early

fast between meals

eat less

eat slowly every bite

when you reach the point of being satisfied - stop eating. 

drink water

eat high raw food diet, 

eat raw meals

eat pecan, avocados, walnuts, 

breathe, be aware of your breath

stop eating. 

992/30295