Fri, March 1, 2024

 I start reading what I copied:

my goals are to eat more healthily, 

lose body fat, 

and help other people to do the same.

menu for today:

meals I can always make:

salad (cucumber, lettuce, tomato, parsley, tahini, lemon, mustard, cilantro)

green smoothie ( v protein, green leaves, fruits: apples, bananas)

baked sweet potato

steamed veggies: like broccoli

rice/buckwheat/quinoa+ white beans with tomato sauce

healthy noodles, tomato sauce, tofu

homemade hummus: cooked chickpea, tahini, lemon, parsley, paprika, cumin

v yogurt

homemade sandwich: avocado/ tofu + tomato

fruits meal (clementines)

bananas + lettuce

drinks: water, herbal tea, homemade lemonade ( lemon, mint, maple), green tea, tea + v milk, coconut water, organic decaf, 

desserts: dates + walnuts/ Brazil nuts/ pumpkin and sunflower seeds, dried mango/apricot/fig/pineapple/plum/ apple/ bananas/ cranberries/ raisins

bread + peanut + healthy jam, bread + healthy chocolate, 

soup: vegetables(potato, onion, pumpkin, carrot, celery, parsley), chickpeas, lentils

 

I finished reading 

what I ate: 

v yogurt, raisins

yellow cheese sandwich (sourdough bread ) at Aroma Cafe, 

with coffee v milk cig and a chocolate cube.

then I did 1-hour power workout at the gym.

then I tidied a little. and had a massage.

then I walked the dog and then I ate:

2 long slices of bread with avocado, tofu, tomato, and olives. it was delicious. then I had a date with walnuts.

update 1:

it's 7:26. I think I'll study a little and then go to the gym, with Your help

then I'll return to study and tidy the house

at 12:30 I have a massage

then I'll keep studying

then at 8 pm, I have cafe with friends.

let me update the exercises. 

update 2

finally, I'm home. it's 3:25 pm. 

the next plan is to meet friends at a cafe at 8 pm. 

so, I have 4:30 hours to study for the test and do other things.

I updated the Exercise entry. 

6 minutes:

1173/30295

1174/30295

Thu, Feb 29, 24

I start reading what I copied:

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

menu for today:

meals I can always make:

salad, 

green smoothie ( v protein, green leaves, fruits)

baked sweet potato

steamed veggies: like broccoli

rice/buckwheat/quinoa+ white beans with tomato sauce

healthy noodles, tomato sauce, tofu

homemade hummus

v yogurt

homemade sandwich

fruits meal (clementines)

bananas + lettuce

drinks: water, herbal tea, homemade lemonade ( lemon, mint, maple), green tea, tea + v milk, coconut water, organic decaf, 

desserts: dates + walnuts/ Brazil nuts/ pumpkin and sunflower seeds, dried mango/apricot/fig/pineapple/plum/ apple/ bananas/ cranberries/ raisins

bread + peanut + healthy jam, bread + healthy chocolate, 

soup: vegetables, chickpeas, lentils

herbal tea ( green tea + mango)

cig, blueberries herbal tea from yesterday. 

 

I finished reading 

What I ate today:

v yogurt

sandwich with avocado salad ( that included eggs), potato burekas, chocolate burekas, coffee almond milk, 

about 3 clementines

I didn't go to the dining room of the college

I arrived home and ate 2 oranges

then walked the dog

then prepared and drank: green v protein smoothie ( banana, apple, v protein, and parsley)

for later I have avocado, bread, soup, and to make a salad).

update 1

let me update the exercises for today. 

today I don't have much time. 

I'm starting to study for the next test next Thursday. 

I have 2 lessons to give

a meeting

to clean and tidy

to walk the dog

so, how's my process going?

my goal: this should be a built-in part of each entry. 

1172/30295

Wed, Feb 28, 24

 menu for today:

meals I can always make:

salad, 

green smoothie ( v protein, green leaves, fruits)

baked sweet potato

steamed veggies: like broccoli

rice/buckwheat/quinoa+ white beans with tomato sauce

healthy noodles, tomato sauce, tofu

homemade hummus

v yogurt

homemade sandwich

fruits meal (clementines)

bananas + lettuce

drinks: water, herbal tea, homemade lemonade ( lemon, mint, maple), green tea, tea + v milk, coconut water, organic decaf, 

desserts: dates + walnuts/ Brazil nuts/ pumpkin and sunflower seeds, dried mango/apricot/fig/pineapple/plum

bread + peanut + healthy jam, bread + healthy chocolate, 

soup: vegetables, chickpeas, lentils

What I ate today:

v yogurt + raisins, coffee v milk cig

9:22 2 clementines.

danger: free food

I ate vegetables then bulgur and some salad with a little cheese ( and a second) 

I saw a colleague eating an appealing sandwich with yellow cheese and I felt that I must have such a sandwich later

In the last hour, I felt bad, tired, not concentrated

I stopped at a bakery and bought a roll with yellow cheese - 2 slices, cream cheese and veggies, potato burekas, and 2 chocolate pastries. at home, I had a coffee with v milk and a cig then, walked the dog. then into bed. 

I said to myself that besides the soup I would eat all the fruit I took to work and didn't eat.

it's 16:42. I have 2 tests  ( about the same subject) tomorrow and 2 online lessons to give. 

at least I'm supposed to get help with the dog. I'll see. and tomorrow my test is at 9 am. That's better than 8 am. Alright, bye for now. 

it was 7:30 pm and I wasn't hungry but I finished giving 2 lessons

it didn't feel right in my belly to eat the fruit I took to work, so I warmed 2 portions of the veggie soup, and ate one, it was tasty. I walked the dog and although I wasn't hungry even more, I didn't want to return the soup to the fridge after I warmed it so I ate it. 

I think the idyllic behavior in such a situation is to wait till the soup will get colder and put it back in the fridge.

update 1:

how can I improve my healthy lifestyle?

keep listening to my belly/stomach

I brought food to school ( an apple, an orange, and clementines) eat this before something else.

Yesterday, the only bread I ate was the 2 small chocolate pastries in the morning. it felt good in my body. no glue. I should try to keep that abstinence 90% of the time. yes, keep leaving room for flexibility.

Today a run is planned. try to run for at least 1 minute.

1171/30295

Tue, Feb 27, 24

net food and sports:

2 small chocolate pastries, coffee almond milk, cig

1-hour power workout

shopping

food preparation: v protein - bananas - parsley (-water) smoothie

smoothie

13:02 after walking the dog. I came hungry, and I knew I had options for eating at home, like making a salad and making a vegetable soup with the cooked chickpeas I bought. 

but, I felt lazy, I wanted to grab fast food. I have 3 bananas I could eat with lettuce but I didn't want to, I kept thinking about other fast options. so, I ate the v yogurt with raisins. 

I'll cook and make a salad in between my studies. 

14:54 I became very tired an hour ago

because I slept badly

because I drank coke last night

so I needed to sleep

and I could, as usual smoke and sleep ( maybe 2 hours) or go to bed and sleep less (1 hour?)

I actually went to bed

but I had a trigger from my personal life, something that made my life hard for me, a conflict about my current relationship that popped up, and I chose to express my frustration by smoking

I had black tea v milk and cig until I stopped them

and went to rest for almost an hour.

19:18. I walked the dog.  and ate 2 bananas.

I'm cooking vegetable chickpea soup.

I ate some fresh celery while making the soup.

my next preparation, hopefully tomorrow will be the salad.

I've just made an herbal tea.

it's good that in my mind (mindset) I know I have many options, I won't get hungry and even enjoy the healthy options. 

I ate one bowl of soup

later another one, maybe an unnecessary one

then had leftover of the one coffee I had in the morning with a some puffs of a cig.

menu for today:

meals I can always make:

salad, 

green smoothie ( v protein, green leaves, fruits)

baked sweet potato

steamed veggies: like broccoli

rice/buckwheat/quinoa+ white beans with tomato sauce

healthy noodles, tomato sauce, tofu

homemade hummus

v yogurt

homemade sandwich

fruits meal (clementines)

bananas + lettuce

drinks: water, herbal tea, homemade lemonade ( lemon, mint, maple), green tea, tea + v milk, coconut water, organic decaf, 

desserts: dates + walnuts/ Brazil nuts/ pumpkin and sunflower seeds, dried mango/apricot/fig/pineapple/plum

bread + peanut + healthy jam, bread + healthy chocolate, 

soup: vegetables, chickpeas, lentils

 1173/30295  V

update 1

10:27

I had my power workout for the first time in the past 1.5 weeks. I'm so glad about it. 

I have new motivation

I should listen to my belly

I have foods

there are fun satisfying things to do ( dance class for example)

I can sit in a restaurant or a cafe and order a healthy drink or a salad.

alright. I'll be back later. 

1174/30295 V

 update 2

1175/30295

 update 3

update 4

update 5

Mon, Feb 26, 24

 net food:

v yogurt, raisins, half a slice of bread, chocolate, from coffee v milk, from a cig

clementine

falafel, fries, a slice of bread, chocolate, coffee from the morning + v milk. cig. 

20:00 v protein, cilantro, 4 bananas smoothie.

menu:

bananas, lettuce, an apple, an orange/a clementine

green protein smoothie (bananas, cilantro, parsley)

soup (with lentils)

green salad

water

buy potatoes, cooked chickpeas, pumpkins, cook vegetable soup

make a green protein smoothie with bananas, cilantro and parsley

make a green salad with cucumbers? carrots, radish, tomato, lemon, tahini

dates + walnuts, 

herbal tea (blueberries, lemon ginger, Tilia) 

update 1, 6 min 8:01-8:07

8:05 my belly is full

I have work to do ( prepare a lesson, check tests), then 4 lessons to give ( one is one on one), 

then home, to walk the dog, and then I'm free till Wednesday. I plan to finish checking the tests, go to the gym, maybe have some fun, and of course study for the tests on Thursday. 

1171/30295

 update 2: 16:16, 6 min

I'm home. I have 2 obligations: checking tests and studying for the tests on Thursday. I need to walk the dog as well. She needs to run. unfortunately, it seems it's going to rain. 

If I have time, I'll go to the gym today, and maybe have some fun. 

food

there are many ripe bananas

I bought potatoes and pumpkin for a soup

I plan to (let me update the menu, or check if it's updated) eat and prepare:

soup, smoothie, and a salad

fitness. I must work out. of not today, tomorrow for sure, I'll go to the gym.

I should check my balance. and write it somewhere. 

I should clean the house

I can work out at home

I have dumbbells.

1172/30295

 

Sun, Feb 25, 24

net food:

v yogurt raisins, piece of bread, chocolate, some coffee v milk, black tea v milk, cig

clementines, apple 

yellow cheese sandwich, cake, 

rice, potatoes, Ghivetch

I walked the dog

coffee v milk, cig. 

I walked the dog

2 bananas + lettuce, herbal tea+ v milk, a few puffs of a cig.

my menu:

bananas + lettuce, clementines, an apple

7:26 update 1

 I'm dizzy because of the cig

I'll be at home and try to study till 8 and then go to school

I must relax

I took water to school

I must listen to my belly because I'm not hungry and my belly's still digesting previous foods

I don't know when I'll go to the gym

I have 2 tests on Thursday + to finish checking a test of the 12 graders

I will brush my teeth

I need to buy potatoes so I can make soup. this time I'll add lentils. and if I buy cooked chickpeas I can add them as well. I might buy a beet and pumpkin to add to this soup

maybe I need to have a routine of making: a salad, cooked food, a sandwich, green protein smoothie, fruits meal, etc

1166/30295

15:56 6 min update 2

I'm fat and dizzy

My colleague said she ate bread and sugar during the weekend and felt bad

at the moment my belly is full

I need to water fast or drink only herbal tea till the next meal.

I want to eat the bananas and lettuce I took to school and that if I ate them I could feel differently now.

I'm finally home, after a hard day at work and now I'm free to study for my exams on Thursday. 

I don't plan to go to the gym today. just to walk the dog again. 

I feel my tits

finally I'm home. it's 4 pm

I can cook, 

I won't return to that restaurant where I ate the Ghivetch. the food was expensive and oily and it was not far from my workplace but still not on my way home.

maybe I need a routine of a salad, my cooked food, my green protein smoothie, my sandwich

that I will finally make salads and green protein smoothie.

I hope I won't fall asleep, because it's already 4 pm and only now I begin to study for my exams.

1167/30295

update 3: 18:37 6 min

I slept. and woke up because of the clock alarm. otherwise, I would keep sleeping. the way I eat and smoking is taking my energy. also, dealing with toxic? unhealthy? relationship makes it hard for me. this unsolved issue is like a cloud. I need to write about it not here.

but my behavior in eating is impacted by all the realms in my life

my food addiction is a holistic issue.

I still feel my belly

I said my next meal would be the bananas and lettuce I took to my workplace.

it's 18:42. I'll study. at some point, I'll walk the dog

I need to check my balance. maybe checking it will help me stop spending extra money (on eating out) I don't have. Only yesterday, I bought again tobacco, a device for rolling cigs. same set I left in the street hoping to quit. 

1168/30295

update 4: 20:59

I'm home. it's the end of the day. I'll study more and go to sleep.

I smoked

a few puffs though

but still,

the disease I had is over, so rolled cigs are tolerable

and still

there's content in my belly

but it's fibers, and it's the food I said I'll eat

I need to cook something. I don't have cooked food at home

I ran out of tofu, and I have the last v yogurt

I'll study and go to sleep.

I should avoid smoking before school

my colleagues and students smell me

it's inappropriate, the opposite of being a role model

It doesn't help my students appreciate and respect me

after the tests on Thursday, I'll have one more test the next Thursday and then close the gap in statistics. but I'll be able to go back to the gym soon. and I ran a little with the dog. slowly I ran. 

1169/30295

update 5:

22:10 

I finished studying for today

I have 3 more days to study for Thursday's 2 tests

that's enough

I should read the messages in the WhatsApp group

health

I'm going to sleep

I'll wake up around 6:30

I start working at 10:00

but I'll go to school to check the tests 

I finish at 13:40, I'm free then to study for the tests

Tuesday is a day off because of the local elections

so, I think then, I'll go to the gym. or, maybe because tomorrow is a day before an off day, I'll go tomorrow. I'll see. I need to finish checking the tests by Tuesday. 

that's good that I ran with the dog

I should do that more, wear shoes when I walk her

alright, good sleep, night prayer, a shower, making the bed and sleep

1170/30295

Exercises Feb 25- Mar 2

Sun

(3 dog walks + a little running)

Mon

Tue

60 min power workout at the gym

Wed

plan: 1-60 run/ run walk 

didn't happen. postponed to Thursday. 

Thu

plan: 10-60 min power workout at the gym. didn't happen. postponed to Friday. 

run walk 1-60 min from Wed. didn't happen. postponed to Saturday. 

Fri

plan: 1-60 run/ run walk. done. 10 minutes at the gym.

plan: 10-60 min power workout at the gym from Thursday. done. 60 min. 

Sat 

run-walk 1-60 minutes from. canceled.

Summary:

2 power workouts at the gym

1 run-walk

1165/30295

Exercises March 3-9

weekly picture: 3-4 power workouts at the gym, 2-3 runs/run walks

there is a plan. if I can't do one of the workouts, I postpone it to the other day. I can do 2 workouts of a different kind a day. no more. there may be workouts that will be canceled. 

Sun

plan: 10-60 minutes power workout at the gym 

Mon

plan: 1-60 min run/ run walk 

Tue

Wed

Thu

Fri

Sat

Summary:

Sat, Feb 24, 24

net food:

vegan yogurt, coffee sugar, cig

Hala bread, tahini, tofu, tomato, lettuce, clementine

11:11 2 oranges 

rice, come bad zucchini, green beans, tofu. 

long dog walk

2 small chocolate pastries, come coffee oatmeal milk, from a cig

herbal tea - Tilia

17:54 2 slices of bread, tahini on one, mustard on the other, tofu, tomato, and lettuce on both. 

optional menu:

dates, walnuts, sunflower and pumpkin seeds

bread, tofu, V

green beans, rice and zucchini, V

green protein smoothie

bananas, apples, a pear, 

a salad: lettuce, cilantro, parsley, lemon, tahini, sunflower and pumpkin seeds, chia seeds, flax seeds?

tomatoes, cucumbers? radish, raisins, tofu. 

herbal tea: blueberries, Tilia V, lemon ginger, black tea

bananas + lettuce

cook: 

7:52 6 min

I bought a cigs package yesterday

although on Wednesday, I left my tobacco on a bench

I smoked a few puffs and drank a few sips of coffee + sugar

I planned to go to the gym today

but the dog woke me so early and I'm thinking of staying at home to study for the tests

I think of putting the fruit in a more visible place in the house, 

it's 7:57 

I might decide to the synagogue and the gym

it's a little bit rainy, the sky is grey

I sit in bed, I'm not sure it's good for my back and butt

I have veggies for a salad if they're still good, dishes from my parents, tofu, and ingredients for a green protein smoothie. I have dates, walnuts, and pumpkin and sunflower seeds

there's bread in the fridge. white and rye?

I'll sit to study a little and then decide what to do

maybe I'll go to the assembly in the kidnapped square at 7:30 pm so riding twice to Tel Aviv on Shabbat, when I have to study is not appealing 

1160/30295

9:11 6 min (update 2)

I ate the Hala bread and finished it, with a slice of tofu, tomato, raw whole tahini and a lettuce leaf

I gave some of the bread to the dog.

I ate then clementines

the bananas are ripe

and there are many of them

it seems I'm staying at home to study and I don't go to the synagogue, but I might go to the synagogue later + assembly.

I'm studying in bed, and maybe I  should move to the desk and put my legs and feet inside the old coat to warm and heat it. 

it's 9:16

foods I can eat today

green protein smoothie, a salad, the cooked dishes my dad has cooked, apples, dates and walnuts/seeds

water, herbal tea, homemade lemonade

maybe this writing is not what I need

I need to study

maybe writing what I ate is enough

maybe I don't need to allocate 6 minutes for each update

but then it's not 30295

30295 is an agreement I had with myself and You.

1161/30295

11:11 6 min

so, I ate 2 oranges, washed the dishes, looked for a calculator if I had one, and in this way, went through all the objects I have in the house, which are limited. there's a lot to throw away.

I hope I'll find time to throw all the unnecessary stuff I have 

I have a lot of clothes 

oh yea, I keep a lot of garbage at home. I must sort it and take the unnecessary things out.

I think my next meal will be the cooked foods my dad cooked.

I should write at the top of this page my optional menu for today. 

1162/30295

15:28 6 min

I took the dog for a long walk. we reached the beach. and then we had to go back.

I bought v milk, healthy chocolate paste, and 2 small chocolate pastries

at home I ate the pastries, with coffee milk and a cig

the cigs are really nasty

I'm not satisfied and food and cigs will not satisfy me. I must internalize it.

it's 15:30 and I have a lot to study. I'm not sure I'll go to the assembly.

tomorrow I have about 7 lessons at school and then to study.

I don't have cooked food

I need to cook something.

maybe another soup if I have the ingredients

I don't know when I'll return to the gym. 

1163/30295

I made herbal tea

17:56 wow I ate 6 times already. 

1164/30295

Fri, Feb 23, 24

 I'm home.

I have lettuce? cucumbers? tomatoes, oranges, clementines, bananas, dates, raisins, vegan yogurt, 

bread, avocado, cilantro? parsley? tofu, 

I finished the soup I cooked, I need to cook a new dish

1158/30295

18:19

I'm home. I ate Hala bread with avocado, tomato and salt

the alfalfa sprouts are bad (it's rotten) so I threw it

I ate more Hala bread with butter, jam and peanut butter

I made a herbal tea

I should wash the dishes every day

I should weigh myself and measure my belly circumference every day

I should take everything out of my fridge and refresh it

maybe there are rotten veggies

maybe I need to remove the outer leaves from the lettuce, sort the cilantro and parsley, check it the cucumbers are ok

I need to have a list of all I have and know what food I have

a list of the foods I need to buy

I know I like to eat out

and I should give it a place too.

I need to shave, to wash the floor

I'm alone this evening

I'm not going to Kabbalat Shabbat

because I traveled to the north today

more about food and sports

tomorrow I plan to go to the gym, before the synagogue

and I have 3 dishes my dad cooked: rice, zucchini, green beans

and

what else did I want to say

I should update here more often

and

I remember. although I like to eat out, I need to dedicate time to food preparation:

sandwiches

green smoothies with protein

making salads

cooking ( dishes, soups, baking vegetables)

yes. 

and I have an idea for my research as my final project for the master's degree

I'll give lessons about health and check how it impacts the kids' lifestyles.

1159/30295

Thu, Feb 22, 24

 16:17 6 min

I drank some of the ginger lemon herbal tea that was left for the night

I drank juice of apple carrot and orange, potato burekas, chocolate pastry, a big sandwich of Bulgarian cheese, pesto and veggies

I had a test and didn't feel I had a clear mind

after the test I went to the dining room. they raise the cost of lunch. 

I ate 2 corn schnitzels, rice, veggies cooked and fresh, hummus, eggplant salad, lentil soup, 

chocolate pastry

I slept during the ride home because of too much food

I lost the water bottle in the exam room

when I got home, I took the dog to a dog garden and studied there a little in the sun

now at home, I ate the vegan yogurt with raisins. I needed something sweet.

now, I am studying for a new test, I have tests to check, and two lessons to give, I'm meeting my friends today for a movie at the movies, and I'll have to walk the dog for the 3rd time. 

In addition, tomorrow I'm visiting my family and taking the dog with me. only then can I rest a little.

1157/30295

Wed, Feb 21, 24

 18:28

I have soup, I can make a salad, a protein green smoothie, I have apples, dates, pumpkin seeds, bread, I can make an avocado sandwich

I should devote and dedicate more time to my diet.

1156/30295

Tue, Feb 20, 24

18:15 

there's a content in my belly -> water fast.

1155/30295

Sun, Feb 18, 24

weight:

belly circumference:

food:

a bun with eggs salad and veggies, potato and mushroom burekas with tomato, chocolate pastry, coffee v milk, cig

2 clementines

a bun/roll with yellow cheese and veggies 

I did shopping

I ate 2 oranges

I walked the dog.

17:27 vegan yogurt, 

bread with avocado, cucumber, tomato, lettuce

bread with butter and jam

a carrot bite. I'm cooking a veggie soup. it will be good for 3 days till Wednesday evening. 

10:38-10:44 6 min

I started the day badly

potato and mushroom burekas, with tomato, a bun with eggs and veggies, a coffee and a cig.

I need to buy veggies for a soup I want to cook

my goals: 

to lead a healthier lifestyle and to lose body fat

tips for myself:

weigh yourself

measure your belly circumference

cook the soup today, do shopping today, buy the yogurts and the tofu

listen to your belly - drink water, wait for a rumbling belly

write everything you it close to eating time

avoid free food

turn to your food, the food you brought

run

go to the gym, as a break during the exam period

wash the floor

sweep the floor

learn statistics

follow the messages of the master's degree group

arrange the beddings

straighten the sheets

wash the dishes every day

buy lettuce, gather mallow

eat your homemade food

cook soup, finish it, and cook another dish

buy quinoa

buy olives, big olives

read about healthy lifestyle

meditate

relax

take walks

learn for your test to become confident about knowing the material

lower stress by that

don't make other plans during the exam period

I think about the free sandwich in the teachers' room. if it's still there, I want to take it. it's of Bulgarian cheese and pesto. but my belly's still digesting the previous sandwich

so, what's my tip for that?

most of the chances it's not there

if it's not there, I'll say thank God

if it's there I'll take it and start a new diet till next fall

I have only 3 Preply lessons this week. that's great. The test is on Thursday. 

now

today

my health

there's pressure in my belly

1154/30295

Exercising Feb18-24

plan: 2-3 runs, 3-4 power 

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1153/30295

Sat, Feb 17, 2024

 6 min, 9:10

I ate vegan yogurt

I smelled the soup, and I'll throw it and cook another one.

I bought bread

maybe I should freeze some of it

there's a ready avocado!

I have apples, clementine,  oranges, dates

there's a protein powder, cilantro and parsley.

there are herbal tea bags, different flavors, 

there's tahini, there are raisins

I should weigh myself and measure my belly circumference.

1150/30295

A bad thought sneaked into my mind and overran it. to invite Omer to a cafe, a cafe that he wanted, for his birthday. 

and so, instead of studying at home, and going at night to the hostages' square to support the families, I spent time riding to Tel Aviv, and money for this invitation. 

Thankfully, I'm home now. and it's raining a little. I'll wait 2.5 hours to 4 pm where it says it won't rain, and walk the dog.

it was a fall

I didn't categorize this thought as a bad idea. it was too late to change.

I have bread

I have fruit

1151/30295

16:05 6 min

I ate a cucumber.

I smoked a cig I snuffed from someone.

I need to cook a soup

I have bread

I need to buy tofu and vegan yogurts for all the week ( 7)

my menu for today: dates, herbal tea (3 flavors: Tilia, lemon ginger and blueberries ), soup that I need to cook first, apples, clementines, oranges, vegan protein powder with cilantro/parsley and apples. a salad of avocado cucumber tomato radishes alfalfa cilantro and parsley. I can gather mallow. 

I need to weigh myself, measure my belly circumference, 

I can post motivation for a healthier lifestyle. 

1152/30295

18:42 I wrote the menu I can eat

and I baked potato and sweet potato

and made a protein smoothie with cilantro and 2 apples

there aren't enough veggies for making a soup.

Fri, Feb 16, 2024

 6-9

9-12 9:10 6 min

I'm in a cafe again

I came to finish the coupon

I could also use it for dance classes in Naim studio

but after yesterday there were left 68 nis and it was to go with the flow, with the inertia, to finish it with another cafe and a trial to work and learn for my master's degree at the cafe, in Tel Aviv. 

I ordered a typical Israeli breakfast, cheese eggs and salads. the coffee looks dark.

I ate 2 clementines before I came.

I ran out of fruit. I must buy fruit. it's a winter day. 

that's it. I finished the food

I take home a small chocolate bag and 2 butter bags

and here I have 2 whole drinks: orange carrot juice and a coffee, a big coffee.

in general, soldiers are being killed, there are hostages, I have tests, it's a grey winter day, and I don't speak with my partner. so, there's no smile. in addition, I smoked last night, but I'm not healthy yet, I eat junk food/ too much and I carry an extra 22 kilograms. 

1149/30295

Thu, Feb 15, 2024

 18-21, 18:48,  6 min

I'm in a cafe

I didn't choose a salad and fresh juice

I chose herbal tea, chocolate cake and a toast which was served beside a salad

I pushed this food into my mouth

I wasn't hungry, it wasn't tasty.

I'm reminding that I'm sitting at a cafe since I got a coupon of 350 nis for my birthday. 

now there's left 68 nis. I might use them tomorrow. tomorrow is Friday and my only plan is to study for my master's degree.

I have things here for the gym. I'll go there. although it's already 18:53 and I haven't started to study. 

let's aim to study from 7 to 9 or 8:30 and then go to the gym and then a bus home and then a trip with the dog. I need to take a shower as well.

the toast was with cheese of course. 

alright. 

1148/30295

Tue, Feb 13, 24

 18-22, 18:34 6 min

it's going bad

last night, in the restaurant, I ate mostly hummus and salad, but I've reached the point of unpleasant feeling in my belly. I felt pressure. I couldn't talk with people.

today, in school, there was another buffet, and I ate a lot. it's 18:36 and I'm still digesting the food.

after school, I walked the dog of course, and then took a nap. then, although I was still tired, I decided to come to Tel Aviv. I used some extra shekels from my birthday gift and had/ am having cold coffee, oatmeal/almond milk, a date chocolate ball, and a chocolate croissant. 

I measured my belly circumference and it's longer than yesterday. I think 113 compared to 111.8 cm.

I didn't run yesterday.

I'm entering the exam period of my master's degree till March 7. that's it. so, I don't have much extra time.

one last thing, I think. yesterday at the restaurant, the counselor asked me when or what was the last time I did something for myself. It was a gifted moment. it was an important question. I had an answer. finishing watching the TV show Eretz Nehederet yesterday.  

alright. time to study. bye.

1147/30295

Workouts Feb 11-17, 24

plan: 2-3 run walk, 3-4 power 

Sun

50 min power (Dizengoff branch)

Mon

Tue

Wed

Thu

Fri

Sat

1146/30295

Mon, Feb 12, 2024

 8:23 6 min     6-9am

I don't know what's my weight and my belly circumference.

I started with herbal tea+ v milk and v protein yogurt + raisins.

I brought cucumbers and clementines

tonight there's dinner at a restaurant. I can skip the bread and eat hummus + salads.

for lunch I can have my cooked food. (soy chips, lentils and buckwheat)

I need to buy bananas, gather leaves, and buy apples.

last night I bought tofu, alfalfa, yogurts, tahini, and herbal tea.

my workout yesterday was 50 minutes.

for holistic treatment, I plan to study for my master's degree today and prepare the lessons for tomorrow.

I think I didn't smoke yesterday

the bad/strange taste in my mouth of the disease didn't completely pass.

but something happened with that disease. an appetite for more life.

 1141/30295

9am-12pm

10:34 6 min

I made healthy choices

I ate a cucumber + 2 clementines

and then, when I was still hungry, I ate another 2 clementines.

tonight we're going to a restaurant. 

I'm going to eat hummus, and salads and if they have vegetarian dishes, I'll have them as well.

my workout for today is running. 

I still have lessons to prepare for tomorrow

I need to study for my master's degree today. Today I'll study statistics.

I need to walk the dog 2 more times. it's not the day of the plants. and I'll feed the cats.

if I have more time, I'll finish watching a TV show. 

I washed the dishes this morning

I'll weigh myself and measure my belly circumference 

and

I'll eat my cooked food

and do 3 more 30295 updates here.

 1142/30295

12-3pm

12:55 6 min

it's the end of the day in school

I'm going to go home

walk the dog

eat my cooked food. with the salads I bought yesterday. 

I'm free till 19:30, then I have a restaurant

but before, I have to study statistics

and run walk. 

these are my 2 tasks till evening. 

I can weigh myself, measure my circumference, and buy bananas and apples.

I guess till I finish the test period on March 7th, I won't have time to read other things, etc.

I need to think that I work as a teacher

so I stand in front of people

who needs to see a role model

so I need to live the life of a celeb who needs to work out, keep a nice figure, work out at the gym, eat healthily, and stay fit.

this is a good thought for me

and I should listen to my belly and let it get empty. 

 1143/30295

3-6pm

16:54 6 min

I rested

I ate a buckwheat lentil spy chips dish with some salads I bought yesterday. 

them I ate a date with walnuts.

In 2 and a half hours I'm gonna be in a restaurant

now I'll give a 50-minute lesson and then I'll study statistics and then I might run before the restaurant. 

I should weigh myself and measure my circumference as well.

 1144/30295

6-10pm

18:00 6 min

my weight 97.5 kg

my belly circumference 111.8 cm.

I finished giving the lesson

and now, I will study statistics and run. with or without the dog.

tips for losing fat:

I think that I'm on a good wave

thanks to the disease

maybe I need to pray more to You, for the soldiers, for the kidnapped, for the wounded, for peace.

they said to come hungry to the restaurant

I'm embarrassed a little, but I'll try to be more open than I'm used to.

I'll order hummus mushrooms. and eat salads. I saw there are appealing desserts.

will I run today? with the dog? when will I run? I have guilt feelings about not taking her.  and I must study. 

1145/30295

Sun, Feb 11, 2024

19:41 6 min

ia st's very late for the 1st update. I know. but it's better than not updating.

I'm in Tel Aviv, for the soul.

I'm at a cafe

I used my birthday gift for eating out

I made a bad choice of a sandwich, coffee, and a pastry instead of fresh juice and, a salad.

it's also expensive

Thank you, I didn't smoke today

it's very noisy and I don't feel comfortable stretching and standing like I can do at home.

I should have earplugs as a regular thing that I'm taking

I should reflect on my work and prepare for my lessons in school.

my health is holistic. so, I need to treat all the aspects. 

something happened when I was sick last week and the week before

and I'm still not fully recovered.

I had a few days of letting my GI tract get empty

I let my stomach rumble

last words:

I'm going to buy a mouse and to work at and to go home. 

1140/30295

Sat, Feb 10, 24

 10 min

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

how's it going and what should I do?

I should stand

I should throw the tobacco, 

I should make a salad

I should listen to my belly

I should weigh myself today and every day.

I should make a soup

I should buy fruit and vegetables.

I should write what I eat

I should stay warm

I should run 3 times a week

I should do my 3rd power workout at the gym today.

I should have some life

I should clean, tidy, organize my stuff, get rid of unnecessary things

I should log my workouts and aim to 3-4 power workouts a week and 2-4 run workouts a week

I should spend more time in Tel Aviv.

I should listen to my belly

I should rest enough, sleep enough, 

I should eat fruit and vegetables

I should avoid wheat, gluten, dairy, eggs

I should take my life easier.

I should get prepared for my lessons in school and in my master's degree.

I should have some fun

I should throw away unnecessary things

I should measure my circumference 

there's time to have fun and time to work. now, it's time to work.

1138/30295

13:51 - 10 min

I smoked

my belly is full

I'm dizzy because of the cigarette

there's pressure in my belly

I need to breathe and fast

I'm going to a restaurant soon

I must fast

I prepared herbal tea + v milk.

I should leave the tobacco outside the house.

I have it, I can live and deal with the void and other emotions without the cigs.

I must update my journey 3 times a day

I weighed 96 the last time I weighed myself and I should follow this data daily to see the decline of my weight.

I have left only one banana as a fruit

I must buy fruit and vegetables tomorrow

I plan to go to the gym today, after the restaurant.

I feel hot because of the poisons I inserted.

I cooked a soup and buckwheat lentils soy chips dish. 2 pots.

I'm starting to sweat.

tomorrow a new week is starting. this time I'm not sick so, I'm going to have a full week at work.

I must fast from time to time to let my GI tract some time to get emptied, totally, till my stomach starts to rumble.

I'll buy a mouse for the computer tomorrow, I'll check my balance at the bank.

I used the lettuce in my protein smoothie today.

I should make salads

I should make tahini.

I should use the lemon, buy avocado

I should write one more time here today

and open a post for the weekly workouts of next week.

1139/30285

Wed, Feb 7, 24

 8:13-8:23

my goals: eat more healthily and lose body fat. 

tips:

listen to your belly

keep in mind the goal (losing weight, weighing 74)

you don't need much food

listen to your chest, belly, 

no smoking

no coffee

cook food

make sandwiches

make salads

make protein green smoothies

eat fruit, dried fruit, nuts, 

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

run

walk

run walk

hike

exercise

go to the gym 3 times a week

go to yoga lessons

write everything you eat

1136/30295

I took the dog and aimed to reach the beach

then I saw homemade food/ cooked food 

and stopped to eat

my goals:

lose fat, eat more healthily

how?

maybe I should have a constant list and just update it?

1. run 3 times a week-

I'm finishing a disease. I hope to return to running this weekend. meaning, on Friday. 

2. 3 times a week power workout at the gym.

for the soul, I should do it in Tel Aviv.

3. eat green leaves

I ate parsley today and added it to the protein smoothie

I should pick Mallow. especially when I'm out with the dog.

4. I should weigh myself daily

5. I should rest and take naps

6. 

1137/30295

Tue, Feb 6, 24

 19:54

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

how is it going?

I'm coming out of flu.

I bought cookies and chocolate as a substitute for cigarettes

but I eat of them too much.

I finished the soup I cooked

I have ingredients to prepare another soup.

I can buy and add pumpkin, zucchini, tomato, mushroom powder, vegan soup powder, 

The flu, in which I didn't smoke, was a time of cleansing.

I ate much less

I drank water

I started to eat late

I listen to my body

I let my stomach rumble and didn't rush to eat

I wondered if I lost weight

and yesterday, a colleague told me that I lost weight!

How do I keep it?

last night and this morning I smoked

since I'm still not 100% healed, I have a strange taste in my mouth

1133/30295

so this flu

Thank you, God, for feeling better!

was a taste of the way of getting healthier.

I weighed myself today, and it's 96.1 kg. 

I carry an extra 22 kilograms. 

so my tips for reaching my goals:

listen to your belly

if I want to lose 22 kg, I need to eat much less, I have an energy of 22 kg of fat to burn.

write what I eat

be satisfied with smaller amounts

1 cookie

1 tablet of chocolate.

keep making a protein green smoothie like I made today, of parsley, an apple and 2 bananas.

make homemade sandwiches

buy tofu

refresh your shopping list

go back to the gym

weigh yourself more often

what will make me become 74 kg?

running

walking

changing my diet

avoiding too much food.

1134/30295

more tips for me

use the helping tools

read about health

exercise more

be more in an environment where many people work out. 

like Tel Aviv promenade

tel aviv gyms

don't keep chocolate and cookies at home

turn to dates, pecans, and healthy and tasty foods like that.

look at yourself naked in the mirror

look at pictures or people who have the body you want

imagine the wanted results

write, read, watch, and consume content about the goals. 

rest

encourage yourself

1135/30295