Wed, Nov 29, 23

 21:09 7 min

I've just smoked the last cig in the pack

that's an opportunity to quit smoking.

I need to sort the products I have in the fridge

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

I still have buckwheat and black lentil dish

I bought tofu and soy milk or other plant milk.

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

I'm overweight

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

I have soy chips to use when I cook

Next Wednesday I fly to the U.S.

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

and less wrinkled facial skin 

and less embarrassment after smoking because of the bad breath.

there are green leaves in the fridge

I need to check their condition

1122/30295

Mon, Nov 27, 23

 9:11 7 min

I started the day with 

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

coffee with oatmeal milk and a cig

I bought a new lighter

I had an orange later

I had a bowel movement in the morning

I was in the gym last night, for 1 hour

I have a cooked dish of buckwheat and black lentils.

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

I should also do it with the cupboards

I have soy chips to cook for the first time.

1121/30295

Sun, Nov 26, 23

 19:35 7 min

I ate my cooked food today

I cut only a carrot

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

I ate oranges today

I didn't eat leaves today.

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

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

there's an avocado waiting for me to eat it

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

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

1120/30295

Sat, Nov 25, 23

 21:22 7 min

it's been a while since I updated

I finished a chala bread today

with industrial hummus and matbucha 

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

I eat from the 1 kg tofu as well

and I change the water every day

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

I finally cooked today: buckwheat and black lentils

I have bread in the fridge

I still have hummus and Matbucha

there's Avocado

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

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

1119/30295

Thu, Nov 23, 23

 20:46

I worked out twice this week

tomorrow is the day for the third workout

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

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

or.

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

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

I mean, today is a day off but I work

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

I need to buy fruit

and some vegetables

I bought bread

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

I still need to buy a blender.

1118/30295

Tue, Nov 21, 23

 21:32 7 min

I'm out of the way

I'll go to sleep early tonight

I ate my cooked food today

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

I added alfalfa sprouts to a salad I ate

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

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

1117/30295

Thu, Nov 16, 23

 16:57 - 7 min

the situation is not good.

advice:

1. write everything you eat.

2. make a salad every day

3. go to the gym 3 times a week

4. eat more fruit

5. buy a blender

6. meditate 3 times a day

7. update the blog 3 times a day

8. go to sleep at 22:30.

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

10. read about health and nutrition.

11. finish your work at your main workplace. 

12. buy cucumbers

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

14. eat homemade food.

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

1116/30295

Mon, Nov 13, 23

 9:55 7 min

I'm fasting

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

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

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

the quinoa and the lentils are waiting, 

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

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

I need to buy tofu

I need to make a salad

I need to buy fruit

I need to buy a blender

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

myself

1115/30295

Sun, Nov 12, 23

 8:16, 7 min

I'm in school

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

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

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

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

I washed the dishes last night.

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

I need to cook after this.

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

I need to weigh myself and measure my belly circumference.

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

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

I need to buy tofu. 

and a blender for my green protein shakes.

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

1113/30295

20:46

hi

a busy day, with the cheap private lessons I give

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

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

anyway, I worked out today

and then ate out, again.

I must be consistent with my program.

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

let me complete it now.

completed.

it's still hot in Israel. 

I need to cook

I need to eat the quinoa and lentils?

I need to prepare food

I need to eat my homemade food

I need to make a salad

I need to avoid eating out

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

I need to wash the floor

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

1114/30295

Sat, Nov 11, 23

21:04 7 min

Yesterday I met a vegan

at the vegetarian potluck in the synagogue

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

I washed the dishes today

I made a salad for yesterday's potluck.

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

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

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

I must go to the gym 3 times a week.

tomorrow I have a break a 12-4. 

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

1112/30295

Fri, Nov 10, 23

 12:51 7 min

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

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

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

the problem is that I'll focus on these substances

and get reminded of them all day long

so, I can try

maybe I will try

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

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

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

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

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

maybe 

1111/30295

Thu, Nov 9, 23

 11:44 7 min

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

we ate hummus later

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

I have constipation, I experience constipation, 

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

I need to freeze the 2+ pitas

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

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

these are my breaks for today:

11:48-13:00

14:00-14:40

15:25-17:30

18:30-20:30

22:20- 

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

but I ate out

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

what can I do?

I can throw the 2+ pitas to the birds

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

1108/30295

20:17 7 minutes

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

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

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

I feel my tits

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

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

I've been to the gym once this week.

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

today was a bad day

regarding food

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

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

1109/30295

20:24

I overeat

I eat the wrong foods

I make bad choices regarding what to eat and where.

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

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

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

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

I need to listen to my belly

drink more water

eat more fruit, and buy more fruit

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

1110/30295

Wed, Nov 8, 23

 7 min

I write what I eat

I make salads

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

today I made 1 salad

yesterday 2

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

I ran a few meters with the dog

I walk her 4 times a day

I need to appoint a dermatologist

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

on Monday, I used the motorbike

I'll ride it tomorrow to the gym

and I'll fix the electric bike

I pray

I should eat a lot of green leaves every day

I had 2 coffees today

it's still hot in Israel

I must go to the gym tomorrow

I'll do it in the morning

the appointment with the dentist was postponed

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

1105/30295

18:03 7 min

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

I plan to 

meditate

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

read the news, watch the news, 

my goals: 

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

how? tips:

eat more fruit

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

buy kohlrabi, broccoli ,

I bought celery today

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

cilantro, lettuce, and celery

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

I should weigh myself

1106/30295

18:09 7 min

more tips:

I should wash the floor

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

maybe I should change the brush of the broom

I should meditate 3 times a week

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

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

for 10 minutes or more

things I can try doing to lessen smoking:

eat more green leaves

meditate

run

go to the gym

make 2 salads a day

buy a blender and make a green smoothie daily

1107/30295

Tue, Nov 10, 23

 7 min

first goals: eat healthily and lose fat

how?

make a salad with green leaves every day

eat more fruit and vegetables

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

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

1102/30295

rest

wash the floor

cook

eat your cooked food

make salads

make 2 salads a day

eat a head of lettuce a day

buy organic produce

get inspired

learn about exercises

sprout lentils and mung beans

listen to your belly

run

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

go to the gym 3 times a week!

eat 2 salads a day

buy a blender

make green smoothies

1103/30295

I ate a salad

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

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

but it was delicious.

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

I should go to sleep early.

tips for me to lose weight and eat healthily:

eat more fruit and vegetables

buy a blender, make green smoothies + protein powder

make 2 salads a day

cut fruit

cut vegetables

cook, boil, bake, and steam vegetables

make vegetable soup  with lentils

keep not buying bread

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

1104/30295

Mon, Nov 6, 23

 7 min

23:20-23:27

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

how:

write everything I eat

in two columns

try to have the healthy foods column richer

pray before each cig

write something to read before each cig

go to sleep early

read CoDA text every day

brush my teeth

eat my cooked food every day

make a salad with green leaves every day

eat 3 fruit meals a day

consume vegan protein every day

get inspired

listen to my belly

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

go to sleep early

sweep the floor

weigh yourself, measure belly circumference

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

avoid cigs

avoid cigs tomorrow morning 

meditate

drink water

eat more fruit and veggies

cook veggies:

steam broccoli

bake sweet potato

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

make a vegetables soup

1101/30295

Sun, Nov 5, 23

 7:31 7 min

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

how?

don't buy bread

don't buy vegan milk

avoid bread

make a daily salad

buy vegetables and fruit

buy organic produce

go to the gym

run

walk

listen to your belly

go to sleep early

meditate

read OA book

read Cheeke's book

3 blog updates a day

cook today

make a salad today

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

listen to your belly

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

add pistachio to the salad, and Nori seaweed

drink water, homemade lemonade, herbal tea

check the date honey's expiration date

read about health, nutrition

learn and practice one bodyweight exercise a day

use the helping tools list

eat more fruit and vegetables

cook vegetables, zucchini, broccoli, 

bake sweet potatoes.

1098/30295

13:20 7 min

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

how?

take a nap, 

cook, 

buy fruit and vegetables, 

make a salad

read OA

read Cheeke

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

meditate

write everything you eat

weigh yourself and measure your belly's circumference

run with the dog, wear shoes when you walk her

avoid bread, when you're out as well

quit smoking, 

avoid bread

avoid pastries

get inspired

consume content of someone who made what you want to achieve

learn a new bodyweight exercise and practice it

workout at home today

eat more fruit and vegetables

steam vegetables (broccoli) 

bake vegetables (sweet potatoes)

cook vegetables (potatoes)

build a menu of dishes you can eat

1099/30295

19:18, 7 minutes

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

how?

listen to your belly

make a salad every day

drink water

eat fruit

consume protein

cook a sauce of vegetables

run

take walks

stand in front of the computer for 10 minutes

meditate

eat vegetables, fruit, 

buy a blender, make green smoothies

cook 

eat your cooked food

learn about exercises

learn about fitness

get inspired

watch inspiring videos

go to the gym

walk to the gym

take a bus to the gym

eat lettuce

eat parsley, cilantro,  baby leaves, 

1100/30295

Sat, Nov 4, 23

21:29, 7 min

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

what should I do?

go to the gym 3 times a week

run

take walks

ride the bikes

exercise

be active

experiment with all kinds of exercises

use the helping tools list, and practice them

buy fruit and vegetables

make a salad every day

buy leaves

buy organic produce

grow leaves

buy a blender

pray

meditate

read about health

get inspired

listen to your belly

eat more fruit and vegetables

avoid bread

avoid coffee

take B12

eat walnuts, Brazil nuts, 

read OA book

read Robert Cheeke's book

drink water

consume vegan protein

 

1097/30295

Fri, Nov 3, 23

10:23 - 7 min

my goals:

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

what will help me?

I listen to my belly

I make a salad every day

I eat green leaves every day

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

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

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

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

I do chest exercises, I do push-ups, 

I do grounding

I clean and tidy my apartment

I pray

I drink water, herbal tea, and homemade lemonade.

I meditate

I listen to my belly

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

1096/30295

Thu, Nov 2, 23

10:41

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

make a salad

eat your cooked food

cook

eat green leaves

listen to your belly

avoid cigarettes

avoid smoking

avoid coffee

avoid bread

avoid sugar

avoid fried foods

eat sauerkraut

eat chia seeds

eat protein powder

eat Brazil nuts and walnuts

buy flax seeds

drink water, herbal tea, homemade lemonade

read about health

relax

be at home

weigh you

measure belly circumference

read OA text

meditate

pray

read about health, nutrition, fitness, exercises, 

get inspired

read the health content of an inspiring person

avoid coffee

dedicate time to meal preparation

forget about burekases

forget about Lafa bread

forget about falafel

 1094/30295

what will help me? (5 minutes)

water

fruit

rest

cold shower

cold water

chest exercises

to eat less

to eat smaller portions

not to eat when I'm not hungry

walk the dog

wear shoes, run with the dog

 1095/30295

Wed, Nov 1, 23

 9:18

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

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

what will help me to achieve that?

1. buying fruit

2. eating the frozen bananas

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

4. read OA, 

5. get inspired

6. learn about health and nutrition

7. eat green leaves

8. go to the gym today

9. make a salad today

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

11. buy fruit

12. listen to my belly

13. skip cigs

14. avoid coffee

15. drink water

16. rest

17. read inspiring people's content

18. watch videos about health

19. pray for doing my best

20. weigh me and measure my circumference

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

make a salad dressing with mustard, garlic powder, 

22. eat sauerkraut 

23. dedicate time to food/ meal preparation

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

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

1091/30295

15:58- 16:08

I made a salad

I ate green leaves

I gave the dog 2 carrots

the salad was rich

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

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

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

what should I do to reach these goals?

1. eat leafy greens/ green leaves

2. drink water

3. eat juicy fruit

4. buy fruit

5. buy grapes, mangoes, avocadoes, 

6. make a salad EVERY DAY

7. cook and eat my cooked food every day

8. go to the gym and work on my pecs

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

1092/30295

23:23

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

how?

go to sleep early

rest enough

wear shoes when I walk the dog and run a little

go to the gym tomorrow

eat green leaves

make a salad 

cook

eat tofu and protein shake

go to the gym

go to sleep

read about health

eat fruit meals

buy fruit

eat fresh vegetables

avoid sugar

avoid bread

eat cooked vegetables

eat a clean diet

listen to your belly

1093/30295