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

Wed, Oct 18, 23

food today:

a slice of bread, v chocolate, and a cig

grapes

 chickpea tahini parsley

a date with 2 Brazil nuts.

a mango

protein shake

brown rice beans, parsley

date, walnuts

weight:

circumference:

 

9:51-10:01

I started the day with a slice of bread, v chocolate, and a cig.

for today, I have mangoes, purple grapes, 

I need to buy apples

I have dates, walnuts, Brazil nuts, pumpkin and sunflower seeds

I need to buy flax seeds

I have lettuce, parsley and cilantro

I can plant seeds in two pots if they're not too old

I was in bed till 8:20 today. I went to sleep at 1:30 am last night although it sounds later than it was

I'm cooking the chickpea I soaked yesterday.  I want them to be soft.

and then I can make homemade Mesabacha.

my day today is pretty free. tomorrow is not.

when I smoked today I mentioned to myself that it was God's will that I won't smoke and that 

I need to SURRENDER His will. I need to practice surrendering. 

1061/30295

15:19-15:29

I cooked chickpeas. I ate a plate with chickpea tahini parsley.

I ate grapes.

I ran just a little with the dog. I should wear shoes. and do that more.

I had 2 cigarettes today

I can have a protein shake, rice + beans, mangoes, or a salad.

I had a date with 2 Brazil nuts.

I need to buy apples

I haven't meditated today yet

I walked the dog twice and I plan 2 more times.

I should listen to my belly

I should write everything I eat in an organized way

all these days at home, more than a month now, because of the accident and now the war, make me eat homemade food. which is good.

1062/30295

21:34

because of the siren and the blast, I stayed at home and started watching the lesson on Zoom

but it was hard to concentrate

so, I took the dog out for a 40 min walk with very short/ brief runs

I haven't taken a nap

I tried. I rested for 15 minutes

will I see 95 tomorrow on the scale? maybe

I should sleep well

it's only 21:41 but I'm very tired. I should rest and sleep more.

I should take naps.

the stimulants I consume, are at the cost of a later crash

and this is part of my hypothyroidism. 

to recover this pathology (and medication dependence), I should quit stimulants (coffee, cigarettes, green tea, chocolate)

1063/30295

Tue, Oct 17, 23

 10:17

my experience.

I started the day with coffee, almond milk without sugar, and a cig.

I will cook today. kind of cereal with canned beans in tomato sauce.

I prepared a bowl for making a salad.

I bought cucumbers (I need to buy apples as well), tomatoes, lettuce, cilantro, and parsley. 

I have mangoes, bananas, purple grapes, tofu, protein powder

I weighed myself and it was 96.X. I measured the belly circumference and it was 111.2 cm.

I pray 3 times a day. I pray for quitting smoking and eating healthily.

I pray not to hurt myself and not to hurt animals by eating their products. 

I've walked the dog twice today already.

I look at myself shirtless in the mirror. I see all the extra fat. I think it helps me realize how fat I become.

I got medication today for my hypothyroid. I take 100 micrograms a day. this is another parameter/ factor in my fat loss. 

I believe that if I change my diet and clean my body or help my body to clean itself, my thyroid will work normally without the need for medication. 

I really should aim to get to this situation/ level of clean body to stop taking that medication. 

1058/30295

18:27

I had a second cigarette

I cooked wild rice + brown rice, red bell pepper, and added canned beans with tomatoes and chili sauce

I made a salad of cucumber, red bell pepper, carrot, sunflower and pumpkin seeds, tahini, mustard, lemon, 

I forgot to add a Nori seaweed sheet

I had corn schnitzel with mustard.

I ran out of flax seeds (I'll add it to the shopping list)

I had a date with 2 Brazil nuts

I had two bananas with lettuce 

I have neither used the cilantro nor the parsley

will I lose weight today?

I should sleep well

since I have a new dog, at least for a while, I returned to wake up early

1059/30295

00:09

I had a 3 cig.

yesterday and the day before I had 4 a day.

I ate rice and beans in the evening

I didn't eat tofu today

Thank You, I keep recovering from the accident

I ate grapes as well

I need to buy apples for 1 apple a day.

I'll go to sleep soon

tomorrow is an easy day

no lessons to give

I'll make a salad tomorrow too, with cilantro and parsley

I'll eat mangoes tomorrow

I haven't meditated today.

I want to sleep till late tomorrow

this is why I took the dog out

I didn't take a nap today

will I see 95kg tomorrow on the scale? maybe if I'll sleep till late

seeing myself shirtless in the mirror helps me I think to realize how much fat I gained

I have a way to go to become fit

the two times I had rice and beans today, I took very small portions.

and the bowl of the salad was small as well

I'll add mustard and the Indian pickles

good night..

1060/30295

Mon, Oct 16, 23

 9:58

why I haven't changed so far?

the food is tasty

it's there, it doesn't resist

I didn't let go of the pleasure of food and eating

to defend myself from the outside by cultivating a fat shield 

because I remember the taste of some foods.

1055/30295

13:33

how do I want my life to be when I'm 47 y/o?

that's in 2 years and 2-3 months.

I'm thin, 

I control my eating

I avoid junk food

I eat green leaves, bananas, mangoes, purple grapes, tofu

I run, take walks, do power workouts, 

I grow fruit and vegetables

I meditate

I hike and spend time in nature

I listen to my belly

I don't smoke

I eat slowly

I choose healthy choices when I'm hungry

I pray

I don't drink coffee, avoid alcohol, sugar, 

I make salads, cook healthy foods, eat fruit meals,

1056/30295

19:32- 19:43

how do I want my life to be when I'm 48?

this is in 4 years. 

I don't smoke

I'm vegan and am taking B12

I run, practice yoga, grow fruit and vegetables

I eat healthily

I eat slow

I'm fit. I weigh 74 kg.

I help people to change their lifestyle, become healthier and thin

I listen to my belly

I eat vegan protein, omega-3, seaweed, 

I take walks. I meditate and pray to You

my arteries and lungs are clean

I eat high raw vegan

I avoid junk food

I serve You

I update this blog 3 times a day. My actions inspire people to act the same.

With Your help, I control my addictions. 

I don't serve the evil inclination.

I keep my health. I guard my body. 

I pray and meditate to know Your will of me. 

1057/30295

Sun, Oct 15, 23

 16:07

why do I want to achieve my goals?

I want to be healthy

I want to look better

I want to feel and function better

I want to help other people lead a healthy lifestyle, become healthier, and look better.

it will help the environment/ Earth. It will save animals. It will improve people's quality of life

because this is my challenge

I want clean arteries and lungs.

I find it amazing, how diet can change so much, impact so much, and affect so many things.

it can help people recover from diseases, 

it can make them independent of poisoning medications

it can help them lose fat and look better

1052/30295

16:19

how do I want my life to be in 20 minutes?

I'll be 64 y/o.

I actively spread the message of a healthy lifestyle. including how to manage emotions, how to communicate, and how to live.

I encourage people to lead a healthy lifestyle. I'm a role model for that. 

I grow fruit and vegetables

I eat high raw vegan diet

I eat a clean diet. I got over my addictions, my overeating, and my emotional eating.

how?

I've become more connected to You

I attended OA meetings, CoDA meetings

I learned how to avoid listening to the evil inclinations

I meditated

I ran

I eat more organic produce. I ordered organic deliveries. 

I ate a lot of green leaves, mostly organic.

1053/30295

18:16

how do I want my life to be in 30 years? 

I'll be, with Your help, 74 years old

my mind is clear, 

my body is clean, 

I water-fasted

I eat clean

I help people to eat clean

and to live a healthy life, not only nutritionally or from activeness aspect, but also how to deal with emotions, how to communicate with people, etc.

I grow vegetables and fruit. 

I tun, take walks, hike, practice yoga, 

I live a spiritual life

I meditate

I'm connected to You

100% vegan

thin, slim, fit, muscular, 

1054/30295

Sat, Oct 14, 23

 11:16

what would 45 y/o you tell you?

listen to your belly

eat green leaves

eat walnuts and ground flax seeds for omega-3

eat Brazil nuts and seaweed for Iodine

don't be lazy, 

get out of your comfort zone

keep working on self-improvement and self-growth

don't eat when you're not hungry

don't eat late at night

don't eat early in the morning

don't be lazy in making salads

increase your daily fresh produce consumption

by eating more fruit meals, more salads, dates and nuts, seeds, 

sprout legumes. eat parsley, cilantro, organic leaves, 

drink water, herbal tea, green tea, homemade lemonade or orange/ clementine juice, 

eat clean

eat slowly

talk with friends and listen

1049/30295

12:26

how do I succeed in eating healthily and losing fat?

I listen to my belly

I choose fruit

I choose healthy food when I'm hungry

I eat green leaves every day

I eat omega-3, 

I eat smaller meals, 

I eat less

I identify when it's enough for my belly and stop eating then.

I learn about health

I run, go to the gym, ride the bike, take walks

I consume vegan protein

I hike and spend time in nature

I weigh myself daily, I measure my belly circumference, I write down/log this data, 

I look at myself shirtless in the mirror

I get inspired by people who succeeded in losing fat and keeping it off.

1050/30295

1051/30295

Fri, Oct 13, 23

 9:31

what is my menu, the eating way, and the exercise routine

my menu:

I need to cook a dish

I can cook buckwheat and lentils.

I should make a salad of:

lettuce, carrot, cucumber, red bell pepper, pumpkin and sunflower seeds, walnuts or ground flax seeds, tahini, lemon, raisins, tofu, 

fruit: watermelon, mangoes, bananas, apples, blueberries, grapes, 

dates, nuts: pistachio, Brazil nuts, 

drinks: water, herbal tea, green tea, lemonade with maple syrup

the eating way

eat slow

when I'm hungry

till it's enough

smaller portions

exercise routine:

walks, 3 runs a week, bike rides, 3 times power workouts

1046/30295

15:51

what will the Roee I want to be do?

avoid smoking

eat lettuce

eat Brazil nuts and walnuts, eat watermelon and grapes

listen to his belly

identify when it's enough to eat and stop eating

tidy the apartment, sweep the floor, wash the floor, wash the dishes

read books, read content in English, learn English, practice speaking in English

learn about nutrition and health, 

pray

avoid bread, chocolate, processed food, industrialized food, sugar, 

be 100% vegan, take B12

journal

do writing exercises, rest, 

drink herbal tea, lemonade with maple syrup, 

avoid junk food, avoid emotional eating, avoid over-eating

1047/30295

How do I succeed in transforming to a healthier lifestyle?

I educate myself about health, healthy lifestyle, nutrition, 

I take walks, run, go to the gym, 

I eat green leaves every day 

I listen to my belly

I know when it's enough, and then I stop eating. 

I pray for guidance, I read OA texts, 

I drink water

I eat less

I eat smaller meals

I eat slowly,. I chew well every bite. 

I meditate

1048/30295

Thu, Oct 12, 23

 13:22

How do I want to be in 10 years?

I'm 54 years old. with Your help - I'm alive.

I'm thin, slim, lean, fit, muscular, jacked, ripped, 

I eat clean and healthy

I grow fruit and vegetables

I eat high raw vegan diet

I exercise and I'm active, I run, go to the gym, or do bodyweight exercises or power exercises.

I eat lots of green leaves, I make a salad daily, 

I don't smoke, I control, with Your help, eating and I eat clean

I help many other people to eat clean as I promote healthy eating and share my way

I weigh 74 kg, my body fat percentage is 9-10%

I practice yoga

I lead a spiritual life, and I'm connected with my Higher Power

my belly and chest are flat, lean, and muscular, and there is a low-fat percentage (9-10%)

I make inspiring videos that help people to lead a healthy lifestyle too.

1043/30295

13:36

What are my dreams?

peace all over the world

all the people are vegan

all the people are compassionate towards animals

there's no more overpopulation

I eat healthily. I promote a healthy lifestyle. With your help, this promotion helps people. With Your help it is useful.

I lose fat and become fit, thin, lean, muscular, slim, jacked, ripped, and shredded.

I don't worry about income. There are enough incomes thanks to You.

I live in a house, that has a garden. I grow fruit trees, vegetables, fruit, and flowers.

I feel good and energized, I listen to my body, and I'm in alignment with my body's needs. 

I'm attentive to my body's needs. I'm active. I exercise. I learn, I develop, I grow.

1044/30295

22:45

How do I want my life to be when I'm 46? That's in 1 year and 2 months from now. in January, 2025.

I eat clean

I pray

for help, for guidance

I move my body

I eat fresh vegetables

I eat green leaves, sprouts, sprouted legumes, nuts, seeds, seaweeds, fruit, 

I listen to my belly

I meditate

I run, hike. I spend time in nature

I grow fruit and vegetables

I cook, make salads, soak nuts, beans, legumes, almonds, 

I sprout legumes

1045/30295

Wed, Oct 11, 23

 9:53

my goals: eat healthily, lose fat, help others.

how?

listen to your belly

don't eat when you're not hungry

eat fruit

eat leaves

eat vegetables

stay 100% vegan

eat slow

identify when it's enough and stop eating. save the rest for later or throw the food.

stand in front of the laptop.

don't look for delight on exciting foods

eat simple, eat clean, eat pure, eat home made food, avoid bread

eat dates, walnuts, Brazil nuts, pumpkin and sunflower seeds, 

avoid eating compulsively

don't push food into your belly

buy decaf

avoid foods that you cannot control not eating them all and more later

try push ups

do exercises at home

read tips about fat loss and about nutrition

meditate, try to improve your meditation, read TMI (The mind illuminated)

pray

maybe write a constant prayer and edit it each time

eat less

eat smaller portions

listen to your belly

buy vegan milk without sugar

drink water

eat leaves and seaweed.

1040/30295

20:49

I'm after the 3rd cig

I ate a mango

then cooked pasta, added olive oil, tomato sauce, and tofu, and ate 2 plates. I left pasta in the pot.

I ate a lot. but not everything. 

I need to buy decaf

today I weighed 96.4?

I hope I'll see it tomorrow as well.

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

how?

eat smaller portions

don't have a second

(I bought bananas, watermelon, apples and mangoes)

eat lettuce

eat carrots

avoid bread

drink vegan protein powder with water

buy vegan milk without sugar

ask the physiotherapist tomorrow if I can work out in the gym, and lift my bicycle.

eat slow

stop when it's enough, throw the food, or save it for later in a box.

weigh myself, read tips about fat loss,  learn about nutrition

eat less

choose fruit

eat green leaves

(I think today and yesterday, I didn't have lettuce)

1041/30295

21:02

a writing exercise: How do I want my life to be tomorrow?

I don's smoke

I don't have coffee

I eat when I'm hungry

I drink water, eat walnut/flax seeds, Nori, Brazil nuts, dates, an apple, 

bananas, pasta + tofu, green tea, herbal tea, homemade lemonade, purple grapes, 

I weigh myself

I have physiotherapy at 12

I stand, walk, 

I take a nap, rest, meditate

I'm vegan, I take B12

I pray and update this blog 3 times 

I listen to my belly

I eat slow

identify when it's enough. and stop then. I take the leftovers to the fridge.

I read I learn, I give a lesson, I call my mom, 

1042/30295

Tue, Oct 10, 23 - war.

10:39 1st update

I've had a decaf, oatmeal milk, and a cig. 

I have green and purple grapes, mangoes, an apple, dates, lettuce, cucumbers, tomatoes, 

quinoa and beans dish, walnuts, pistachio, pumpkin seeds, raisins, sunflower seeds, 

my goals: to eat clean, to lose body fat, to help others. 

how will I achieve this?

take B12 

listen to your belly

eat smaller portions

eat green leaves

eat omega 3

read about tips to lose fat and nutrition

Facebook groups

Instagram

weigh yourself, measure the circumference

eat slow

identify the point when it's enough and STOP eating. throw the food or save it for later.

eat clean. Choose fruit meals. 

bless the food before you eat. look for the food blessing card you have at home.

take walks. ride the bike?

1037/30295

13:34

I ate green grapes and an apple

then 2 corn schnitzels, hummus, tomato, quinoa beans chili sauce and sauerkraut

then decaf oatmeal milk and a cig.

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

how do I achieve these goals:

I stand in front of the computer

I take a rest afternoon and try to take a nap

I go out for a walk

I pray

I listen to my belly

I eat smaller portions

I browse Instagram and Facebook groups, read about tips for fat loss and nutrition

I meditate

do writing exercises

I look at my self shirtless in the mirror to remind my reality

I weigh myself, measure the circumference

I read about nutrition, read OA text

I buy tofu

I drink vegan protein powder + water

I eat lettuce, Nori, B12, omega 3, 

I drink water

1038/30295

22:53

my goals: eat healthily, lose fat, helps others.

I weighed myself. it was at least 97

I ate today 2 mangoes

i didn't eat lettuce today, not Brazil nuts. I didn't see the Brazil nuts in the fridge. I should look for it. I saw the pistachio.

the quinoa + bean is finished. I need to cook. I think I'll cook some pasta that was left in my home + tomato sauce I bought, and I need to buy tofu.

decaf is finished as well.

and it was good that I chose decaf over regular coffee.

I didn't eat bread today which is great.

I logged/ wrote down everything I ate

I prayed twice, at least

I meditated once

1039/30295

Mon, Oct 9, 2023 - war. 700 murdered. 130 hostages.

 15:41 - 1st update, 10 min

I need water beside me.

yesterday I finished a pack

then believed a thought saying I'll have 2 a day

then after lunch, I had the second. 

I bought: green buckwheat, quinoa, tomato sauce, dates, Brazil nuts, and pistachio.

today I had 2 small bananas and lettuce

I had today an apple, nectarine, and a small banana

in the morning I had a decaf, and after lunch green tea

I started physiotherapy today and walked there and back

I tried to see whether one dental clinic was open but it wasn't.

I weighed myself today and it was 96 point something. it used to be 100.

of course exercising: walking, running, and gym will improve the fat loss, but I still recover from the accident. my knee and arms are still recovering.

I still have a quinoa and canned beans dish. I really should write down the time I cooked something and give it 3 days. 

mangoes are waiting, purple and green grapes too.

1034/30295

22:13

it's late. I'm not sure I'll write 10 more minutes today besides this.

I had already 3 cigs and there's a danger of a fourth.

I have mangoes. I had grapes. I had tomato with hummus, 2 slices of bread, and tofu. a date with walnuts.

then a green tea, without vegan milk, and a cig.

I have more green and purple grapes. I froze the two last small bananas.

my belly is full now.

I'm going to sleep with a full belly. not a pressured belly but a belly with content.

I had 2 slices of bread today, 2 corn schnitzels and vine leaves stuffed with rice.

I have left green tea from the last time I had it. a half cup is left.

1035/30295

22:23

my goals: 

eat clean, lose fat, and help others. 

what can I do to achieve these?

eat green leaves, lettuce

eat seaweed, nori

eat Brazil nuts and walnuts or flax seeds

check the liquid iodine 

take walks

stand in front of the computer

read OA text, CoDA text, Self Realization, 

browse Instagram and Facebook groups, 

listen to my belly

talk to You, pray, write, 

move at home

read, write, do writing exercises, watch TV, YouTube, 

what can I do to lose fat and eat healthily?

read about tips to lose weight and nutrition

eat slow

eat fewer times, eat smaller portions, recognize/ spot/ identify the point when it's enough, and stop eating then. save food for later or throw it into the garbage. 

1036/30295

Sun, Oct 8, 23 - war, there are murdered and hostages

 13:33

my belly is bloated

I tried to quit smoking but haven't

I have mangoes, bananas, purple and green grapes, a dish of quinoa + canned beans, tomatoes, peppers, raisins, walnuts, apples, cucumbers, tomatoes, red bell peppers?, 

I feel my tits and belly

I sit a lot, because of the accident, I'm still recovering, my knee is still recovering, the fractures in my elbows are still recovering, I am trying to do self-physiotherapy to reach my full range of movements, and my wrists got hit in the accidents and are still recovering, so I lead a sedentary life. 

I ate one banana in the morning

but the next meal was cooked food with some cucumber

I smoked at the end of it

I have left one cigarette

this is a window to quit smoking. I'll probably smoke the last cigarette tonight but I plan not to buy another pack. I must be strong. 

since I'm sedentary, I need fewer calories. I must eat less, and reduce the size of the meals.

I still choose cooked food over another/ second fruit meal. 

I have lettuce in the fridge, but I probably need to throw it since it's old.

so I don't have this important ingredient in my diet.

I must be strong not to buy another pack.

maybe instead, I can pray/ read Psalms/ listen to a song/ do something else. Amen.

1033/30295