Wed, Apr 24, 24

 I try to listen to my belly

not to eat if I still digest the previous meal(s)

turn to fruit

(today I had clementines and blackberries) 

not to reach a fullness sensation at the end of the meal

telling myself that it's ok not to feel full 

yesterday (Tuesday) and maybe the day before (Monday) I didn't smoke. yesterday I didn't have coffee either. but today I did have both. but it's ok. no rules but authenticity. 

I walk the dog and record my walks.

I try not to eat leavened food. because it is Passover.

there are guavas and green and purple grapes. 

pineapple juice, walnuts, dried plums, pistachios, 

I bought quinoa and buckwheat, 

1217/30295 - 10 min

Tue, Apr 16, 24

 10 min

I ate 3 guavas

I had a bowel movement

there are ripe bananas

last night I ate cheddar cheese soup and chips

before that, in NYC I had an iced coffee with half half milk and a cig

before that big ice cream in waffle 

before that, at a restaurant: hummus, pita, rice, salad, tahini, falafel, eggplant, and cauliflower.

before that, in the neighborhood: a bagel with egg and cheese, a donut with cream and chocolate. coffee v milk and cig.

my goals:

lose body fat

eat more healthfully

help others do the same

what are the tips I can use today to achieve these goals:

listen to my belly

have a daily paper with the hourly check

1216/30295

Sun, Apr 14, 24

 I'm in the U.S.A, living with a partner.

I'm staying with a partner.

What did I eat today?

3 slices of bread, avocado salad, tomato, cheese (hard and soft)

small Snickers

coffee almond milk, cig

an apple, two small guavas 

my goals:

to eat more healthfully

to lose body fat

to help others do the same

my plan:

3 times a week gym

3 times a week run

0-1 yoga a week

hourly check on my belly's sensation

getting inspired (reading about nutrition, fitness, mentality, growth, spirituality)

buying foods to make and eat at home.

preparing food

washing the dish

checking my balance, writing my credit card uses

meditation

I think that I smoke less here

maybe I need to drink more water

I have a thing with the jet lag 

so, at the end of the day here, I try to stay awake, so I have a coffee

in addition, there's a thing with my bowel movements frequency. I think my bowel movements depended on whether I smoked and had a coffee.

I try to eat fruits.

I try to shut my mouth, not eat when my belly still digests food, and not talk about food. I try. it doesn't always work.

my belly is bloated now

I had a bowel movement

I'm tired

the weather is dry

the windows are closed

the sun is shining outside

I'll finish the lesson I'm giving in 6 minutes and take the dog to the big park for up to 2 hours walk. 

maybe I'll cook something

tips for today

get inspired. read your books about health.

for the soul, read a story.

1215/30295 - 10 minutes

tue, apr 9, 24

 i ate too much

I ate too much out

about 2 times today

after work: 2 pastries

this evening: 3 pastries...

the soup was great. cooked vegetables: potato, carrot, celery and turnip made me have a bowel movement.

my belly is full. 

Mon, Apr 8, 24. 29 Adar B, 5784.

 30 minutes.

10 minutes V

I had cornflakes and v milk. a coffee v milk and cig. the coffee was very bitter. I think it got dried in the jar in the kitchen.

it's Monday. I didn't go to the gym yesterday. 

it's mentally a very tense time for me. I don't know whether I'm flying on Thursday, starting my journey on Wednesday. there's a huge crisis in my relationship. in addition there's a huge threat over Israel. is there going to be a war? I mean, there is war. but is it going to get much worse? 

so, the main idea of having 30 minutes about health a day is not to do it at once. 

nevertheless, these are hard days. so it's good that I'm doing something. 

later I can get inspired. 

when can I run? maybe today with Levana. when can I go to the gym? maybe today after the Preply lesson at 5 p.m. 

I can have my fruits. I can make a salad with lettuce, carrot, tahini, lemon juice, chia seeds. I can have my soup. I can meditate today. I can listen to my belly, weigh my body, measure my belly circumference, get inspired, read my health books: how not to die, raw food explained, yoga, vegan bundle, raw food bundle, robert cheeke's books, eating animals.

I think I wrote somewhere on Facebook that I'm interested in getting a workout plan. but I think I checked Messenger and didn't get one. 

there are so many tools to get inspired

but maybe what I miss is going to the beach, spending time in nature, not just hiking but relaxing, sitting in nature. 

maybe I can go with Levana to Bat Yam beach, take a sheet, and sit on it. 

maybe I can ask friends with cars to go somewhere near where there's nature. 

I can slow down in writing here. no way, there's only 3:36 minutes for this  30-minutes writing in my blog. 

to sum it up, I can go to the gym today, run today, eat my soup, make a salad, meditate, get inspired, 

read about health, go to the beach, wash the dishes, monitor the sensation in my belly. 

1214/30295

Thu Apr 4, 24

 15:40 

I'm having coffee

The second one for today

I have a laptop, but I practice using my phone.

I should remember to close this tab or entry after each time I finish writing so that it will be synchronized with the laptop.

It's 15:45. and it's the first time today that I'm writing something for my process. 

(should i go to Connections today? Or gi home to check the tests and take care of Levana

If Alex is with the dog, it's just the tests, but I Can check them tomorrow. I'll think) 

I'll open a paper for today now. 

18:34 practice. I'm on the bus. I'm on my way home. I have a lot of fruits I carried and didn't touch. I even have more fruits than I took.

My belly is not loose

I need to have available water. 

1213/30295

Wednesday, April 3, 24 and the weekly health session - 60 minutes.

my goals

to lose body fat

eat more healthfully

help others do the same. 

my plan:

(copy, paste, read, edit, tick V)

1. weekly sessions about health and relationships, 1 hour each V

2. daily record of what I eat, good and bad, 30295 blog, daily 30 minutes in 1-6 parts  V

3. 3 power workouts, 3 runs, 0-1 yoga class a week  V

4. daily weight and belly circumference measuring V

5. writing a menu for today V

6. daily meditation V

7. daily balance check + credit card use V

8. daily food preparation V

9. daily washing the dishes V

10. going shopping for food to prepare at home at the supermarket and greengrocer. V

11. daily keeping the fire of motivation by consuming inspiring content (physical: nutrition and fitness and mental) V

12. 5 minutes naked in front of the mirror V

13. hourly check on my belly's sensation. V

14. falls analyses

my menu:

1. protein smoothie + leaves + fruits 

2. water, herbal tea, fresh juice, homemade lemonade (lemon, maple, mint), mint infusion,  

3. vegetable soup (celery, potato, pumpkin, root, chickpeas, lentils, parsley, carrot, garlic, onion) 

4. cereals: brown/red rice/ buckwheat/ quinoa, legumes: mung beans, lentils, + vegetables

5. cornflakes + v milk 

5. edamame 

6. sandwich: hummus, tofu, avocado

7. vegetable green salad 

8. healthy noodles + tofu + tomato sauce 

9. dates, dried fruits, nuts (walnut, pecan, pistachio, almond, Brazil)+ seeds (flax, pumpkin, sunflower) 

10. fruits: apples, pears, bananas, clementines, oranges, strawberries. watermelon

11. hummus + vegetables: cucumber, lettuce, red bell pepper, tomato, olives, sauekraut, carrot, parsley, radish, cilantro, alfalfa sprouts, 

12. v schnitzel, kebab, burger, ground meat

I think there is an improvement.

I think I better listen to my belly. 

I check on my belly sensation every hour. 

last night, I had fun with someone and then ate. I ate quinoa lentils, Indian pickles, tomato and olives. 

and then, 1 chocolate cube, date and walnut, tea and v milk, and a cig.

this morning, I had bread chocolate, coffee v milk, a cig

later a fall in school - bread with egg salad, now I had a cake

I have 2 oranges and dates with me.

I write on the daily paper the menu for today

and I don't just write there the items/ ingredients/ I have. I write optional meals:

v milk + cornflakes, 

v protein powder + pears and apples, 

dates and walnuts, 

tea + v milk, 

lentils + quinoa, 

salad: avocado, tofu, tomato, lettuce, cucumber, carrot

soup: potato, carrots, celery, lentils, turnip

sandwich: tofu, avocado, v schnitzel

my exercising today, I  want to run. I'll see. I don't have a Preply lesson, but I have tests to check.

so after school ( I finish at around 13:40) I'll take the dog to the vet. and later I'll cook her the chicken breast. or maybe before? Yes, before. She has an appointment at 3. I'll come home, cook for her, she will eat and we will go to the vet.

health

my goals

so, how's it going?

I need to train myself to avoid eating when I'm not hungry and choose other pursuits

I need to train myself to turn and think about homemade meals

I should always carry more water with me

this week, I'm riding my bike to school (that means back and forth)

bread makes my belly bloat, makes me tired, sugar too

I think I didn't want to mess with the oranges but they could be more reviving

they are still in my bag

I'll turn to them with Your help.

to sum it up, I should use the plan's tools more: meditation, 30-minute blog a day, gym, runs, food preparation, hourly belly sensation, 5 minutes naked in front of the mirror, getting inspired by reading content about nutrition, fitness and mentality, turning to my foods, training my mind to choose other satisfactions. 

I've just had another cake and coffee. in the middle of my weekly health session. 

on the one hand, I think that I should add another tool, an old tool, to the array: falls analysis. even after I had them. 

what happened? 

why?

ideal behavior?

one step forward?

what will help me to avoid such behavior in the future?

for example:

for now fall

what happened? 

I had another cake, and coffee with milk.

why?

I felt tired. the cake is in front of me. I don't feel like messing with the oranges in my bag.

ideal behavior?

consuming the oranges or water

one step forward?

have a coffee without the milk and cake. eat a date!

what will help me to avoid such behavior in the future? 

(3)

1. getting inspired. reading and consuming more inspiring health content.

2. writing exercise?

3. 5 minutes naked in front of the mirror.

on the other hand, I think that I should use more of the current tools. 

so, what do I decide? I'll add it to the list here.

I'm afraid I'll add to this list more and more tools and it will become the helping tools list.

ok

let me empower myself in this weekly session

maybe a writing exercise?

fake it till you make it 

I'm thin

I'm slim

I'm fit

I'm shredded, I'm jacked, I'm muscular, 

more clothes in my house fit me

I run. I enjoy running

I don't give up training, I enjoy them like I used to enjoy food

I run with Levana, I run alone, I run from Jaffa to Joshua gardens

or I run to Tel Baruch wow, that is such fun

I avoid cookies, cakes, sugar, bread, dairy, cheese, eggs

I eat fruits, quinoa, brown and red rice, watermelon

I listen to my belly

my belly is small. the body fat percentage I have is low. it's about 10%. 

I rest a lot. I sleep enough. I'm beneficial. extra food doesn't take my energy.

I eat to live. I eat to function at best. there's no food I eat that digestion takes the energy that I could put into important things.

eating some foods can bring temporary/ temporal pleasure. I was addicted to that. no more. 

1212/30295

Tue, Apr 2, 24. 23 Adar B, 5784

my goals: 

lose body fat

eat more healthfully

help others do the same. 

my plan:

(copy, paste, read, edit, tick V)

1. weekly sessions about health and relationship, 1 hour each 

2. daily record of what I eat, good and bad, 30295 blog, daily 30 minutes in 1-6 parts  

3. 3 power workouts, 3 runs, 0-1 yoga class a week 

4. daily weight and belly circumference measuring 

5. writing a menu for today 

6. daily meditation 

7. daily balance check + credit card use 

8. daily food preparation 

9. daily washing the dishes 

10. going shopping for food to prepare at home at the supermarket and greengrocer. 

11. daily keeping the fire of motivation by consuming inspiring content (physical: nutrition and fitness and mental)

12. 5 minutes naked in front of the mirror 

13. hourly check on my belly's sensation. 

my menu:

1. protein smoothie + leaves + fruits 

2. water, herbal tea, fresh juice, homemade lemonade, mint infusion,  

3. vegetable soup (celery, potato, pumpkin, root, chickpeas, lentils, parsley, carrot, garlic, onion) 

4. cereals: brown/red rice/ buckwheat/ quinoa, legumes: mung beans, lentils, 

5. cornflakes + v milk 

5. edamame 

6. sandwich: hummus, tofu, 

7. vegetable green salad 

8. healthy noodles + tofu + tomato sauce 

9. dates, dried fruits, nuts (walnut, pecan, pistachio, almond, Brazil)+ seeds (flax, pumpkin, sunflower) 

10. fruits: apples, pears, bananas, clementines, oranges, strawberries. watermelon

11. hummus + vegetables: cucumber, lettuce, red bell pepper, tomato, olives, sauekraut, carrot, parsley, radish, cilantro, alfalfa sprouts, 

12. v schnitzel, kebab, burger, ground meat

my plan:

1. 3 workouts a gym, 3 runs, 0-1 yoga lesson a week

2. 30 minutes of updating this blog a day

3. writing everything I eat ( good and bad)

4. weighing myself, measuring my belly circumference daily

ok, I'm wasting my time on something I can copy, read, edit and tick V

but it is something I should read daily

ok. 

should I copy the menu? yes. and read it.

so, how's it going? any tips?

listening to my belly is very important

what's working?

not giving up working out 

going to the gym today

running tomorrow

turning to my food

playing the mantra: I have food, turn to your food, I have food at home

I can make a salad today, a sandwich, a protein smoothie, eat fruit, drink herbal tea, tea + v milk, eat cornflakes + v milk

I should meditate

get more inspired

read about self mastery

do the weekly sessions about health and relationships

read books, use substitutes

be more focused, listen to my belly, write the hourly sensation of my belly

avoid bread, wheat, and dough-based foods, think of substitutes, 

become hungry, experience hunger, think of what a friend from college said, that he learns how to enjoy unpleasant temporary situations.

1210/30295 -  11:37-11:47

1211/30295 11:47-11:57

1212/30295  11:57-12:02 +

Mon, Apr 1, 2024. 22 Adar B, 5784.

my goals:

lose body fat

eat more healthily

help other people to do the same.

menu:

buy apples, fruits, 

green protein smoothie: v protein powder, parsley, fruits

quinoa + lentils

my plan:

1. 3 runs, 3 gyms, 0-1 yoga a week.

2. 30 minutes of updating this blog a day

11:48 How is it going?

I'm wearing earplugs and it's still noisy in the teachers' room.

I need to buy food

I own about 4000 nis to the bank. it's really bad.

I need to take the dog to the vet. She doesn't feel well.

I have tests to check.

let's talk about my health goals

I had unhealthy foods today

because it's more convenient and tempting. it's tasty. 

today it's a run day. when will I run if I think of going to the Gita lesson? I can run there and back.

I have a vet + motorcycle to finish before 6 p.m.

 

1209/30295 - 10 min