Wed, Jan 31, 24

 10 min

I have an easy day at work

more two lessons and 1 Partani lesson

I don't have cooked food at home

I don't have money as well.

I paid for food outside today

I ate 3 pastries and had a feeling of wanting to vomit ( nausea) 

I still have it.

After working at school, I have 3 online lessons today. 

there's noise here.

I plan to go to the gym for the first time today.

I still have 276 NIS for cafes so I will have salads and fresh juice. 

I finish my lessons today at 19:20. tomorrow I'm traveling to Wingate so I think I won't go to Tel Aviv today. 

Tomorrow at the moment, I have just a few lessons. (at 16 and at 17) 

Friday is free, and Saturday is free. Thanks G-d, I have less pressure at the moment. 

On the other hand, tomorrow, I'll have homework from my Master's degree. 

1132/30295

Tue, Jan 30, 24

 19:21

my goals: eat healthily and lose fat.

tips:

when you walk the dog, take scissors and cut mallow leaves.

use the leaves in protein shakes with fruit like apple or banana.

what do I do with the coupon I got from my friends?

I need to eat and it can help me not to cook. I can use it but for healthy choices. that's it.

run 3 times a week

go to the gym 3 times a week

go to sleep at 22:30 since you wake up at 6:30

drink water, drink herbal tea, drink fresh juice, drink coconut water, drink homemade lemonade.

cook

cook the noodles with tomato sauce or peanut butter, add tofu.

add fresh vegetables and fruit to every meal.

listen to your belly

know when to stop

there are times to fast, to feel, to contain

to contain the void, distress, despair, frustration, disappointment, happiness, enthusiasm, worries, boredom, anger, sadness, depression

don't talk or stare at that pasta of your friend

you are not going to sit here for 2 hours without moving. 

in general, move

1129/30295

I have another 10 minutes for this 

Should I keep writing tips for myself or change it?

I'll try to write more tips.

tomorrow morning

don't stop at the bakery

check your fucking balance. now. yes. 

You see? you are in debt! and on Friday you will have to pay 5700 NIS to the credit card.

so, that's a reason to stop spending money as you lately did.

 I should eat more yogurts, vegan yogurts, more homemade vegan sandwiches 

1130/30295

I should more often weigh myself

I should eat slower

I can run when I walk the dog

I should stick to writing here in the blog 10 minutes X 3 times a day.

I can work in front of the computer standing.

I should take sandwiches, cooked food, nuts and dates and other healthy foods except for fruit to school.

today I took my cooked food to school, 

and I ate it cold

because I had no time to heat it on one of the school's plates

and

I used my colleague's sauces. I should bring sauces as well.

my belly is bloated now

maybe my relationship affects the way I look

maybe I try not to meet the emotions it produces by stuffing them with eating. 

so what can I do about my relationship?

write after this writing, write about it, in its proper document.

take a shower

heat the water

breathe

more ideas for how to lose fat?

don't smoke tomorrow morning 

how do I do that?

this is big

Change the route to school, take a walk, 

keep telling yourself it's the last day of the week there.

1131/30295 

Monday, Jan 29, 24

 8:20

my goals:

eat more healthily

lose body fat

measures:

1. 3 times a week power workouts at the gym for 1 hour

2. 3 times a week run (run walk is valid)

3. make salads. chop vegetables. 

start with a bowl of 2 vegetables

4. eat fruit

5. avoid cigarettes. 

6. write about your life, journal. write about your relationship, about your stress, pressure, worries, concerns, 

7. relax, rest, slow down, breathe, be here and now, meditate

8. listen to your belly, give it a break

9. make sure you have water in your lessons

10. eat green leaves

11. buy yogurt

12. update your shopping list

13. buy Brazil nuts

14. eat pumpkin and sunflower seeds

15. eat cucumbers, buy cucumbers, eat them

chop carrots, grow vegetables, clean the floor, read your books, read the news, do things you like, talk with Moran and Shlomit

finish work, don't get stressed about it

avoid coffee

avoid pastries 

1129/30295

Sunday, January 28, 2024

potato burekas, parve chocolate pastry, coffee oatmeal milk, cig

clementine

a cream cake, chocolate pastry (Rogalach), 

pita with an egg, eggplant, tahini, pickles, 2 clementines

falafel, fries

date, walnuts, black tea, cig.

18:54

my goals: to eat more healthily, and to lose fat. 

tips:

1. drink water

2. don't stop at the bakery in the mornings

3. buy vegan yogurt and have them plus fruit for breakfast

4. try to have everyday: yogurt + fruit, green smoothie with protein, my cooked food, a sandwich,  dates, walnuts, Brazil nuts, dried plums, dried figs, pecan, avocado, 

5. daily repeat what I can eat.

6. run 3 times a week (run walk is considered)

7. 3 times a week - power workouts

8. weigh yourself

9. meditate, rest, sleep 8 hours a day

10. journal

11. pray

12. make rainbow salads with leaves, sprouts, 

13. eat pumpkin seeds, sunflower seeds

14. read about the benefits of eating healthy foods. 

1129/30295

Fri, Jan 26, 2024

potato burekas, chocolate pastry, coffee oatmeal milk, cig.

 2 oranges

10 min run walk, 1 hr power workout

rice+lentils+ketchup, tomato 

piece of pita, jam, peanuts butter

dates+walnuts

tahini lemon chickpea

cig, v milk, tea

piece of bread, some grape juice

4 slices of a medium pizza, green salad +cheese

tea, v milk, cig

8:13

my goals: a healthier lifestyle

my menu:

oranges

water

I'll buy: clementines, apples, bananas, avocado

I should turn to the food I have at home

I still have cooked food in a box in the fridge (rice, lentils)

I have tomatoes, cucumber, lettuce, radish, 

I should listen to my belly

eat more fruit and vegetables

I have dates and walnuts, I should buy Brazil nuts

I have lemon, sunflower seeds, pumpkin seeds, 

I can buy sweet potato and bake it

exercising:

I will go to a second workout at the gym today (let's say after college homework(2) and assembling the portable bathtub.

running:

I must return to running

so, when will I return to running? it's winterish weather

running outside is more accessible than running at the gym

on the next walk with the dog, I plan to buy fruit so I can't run with them

unless I do it before shopping

but it means I'll run with the shopping bag

or maybe I'll run at the 3rd walk with the dog. ok. 

I must try hard to write 3 times a day here.

1126/30295

21:29

I'm tired. I'll go to sleep at 22 maximum. I won't walk the dog for the 4th time. 

my goals: eat healthier, lose body fat

the way:

3 times a day write here, check on myself

1127/30295

21:55

drink water

go to sleep early 

eat more fruit

cook

make a salad

make salads

make a protein shake with fruit and green leaves

1. run 3 times a week ( run walk)

2. 3 power workouts a week

3. 3rd gym workout tomorrow

4. 2nd run tomorrow

5. cook 

6. make a salad

7. have a shopping list, add Brazil nuts, carrots, baby leaves, cilantro, parsley, red bell pepper, sprouts, 

and all the good things. you don't have to buy all at once

8. use the radish tomorrow, the sunflower pumpkin seeds

9. stick to 3 times a day update of 10 minutes.

10. go to sleep when you're tired. make sure you have at least 8 hours of rest in bed without the phone. 

1128/30295

Sun, Jan 21, 24

 10 min

maybe I need a menu

1. my cooked food (with protein, soy chips, or tofu)

2. my salad with green leaves, chopped fresh vegetables

3. dates and nuts, other dried fruit, seeds

4. fruit meals - up to 3

5. green smoothie+ protein powder

6. a sandwich with tofu/ hummus/ avocado + vegetables, sprouts

7. baked sweet potato, steamed broccoli, 

8. green tea/herbal tea/ fresh juice/ coconut water/ homemade lemonade (squeezed lemon, mint and maple syrup)

9. water

10. 3 runs a week

11. 3 power workouts a week

I need to write this down, on my phone, or both, and in my wallet.

1125/30295

Mon, Jan 15, 23

 9:52 - update 1

I drank more water this morning

it improved my bowel movement

I stopped by the bakery and had a potato Burekas, a small dairy chocolate pastry, a short espresso, some oatmeal milk, and a rolled cig. 

I should listen more to my belly/stomach

I eat more than my body needs

because I'm addicted to food. I turn to food when I have other needs besides hunger.

1124/30295