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
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