Wed, May 29, 24. 21 Iyar, 5784.

I ate today:

pistachio pastry, chocolate pastry, coffee v milk, cig, a bun with an omelet, and cream cheese (plus vegetables).

after work: falafel in pita + another empty pita. 

14:38 10 minutes

14:40 I'm tired. I need the energy I have. In 50 minutes I'm going to work from 15:30-17:20. and later at 20:00-21:00. I might go to the gym before 20:00 or postpone it to Friday - Saturday. 

The workweek has ended. 

now I'll concentrate on my master's degree. 

I'll finish the health post. I'll close the door and might open the A.C.

I can work standing up. 

three soldiers were killed yesterday. what can I do to be worthy of that?

I was thinking about deciding that my next meals will be the leftover smoothie from yesterday and the melon. 

I ate 2 pitas... that's a lot. I took leftover meat from another plate to my dog. she ate it. 

I have food at home.

I have food at home. 

I used my credit card. 

but then I withdrew 600 NIS.

I should update my balance and credit card use.

maybe I can have a coffee or maybe I should take a nap before  my work in 42 minutes. 

1233/30295

Tue, May 28, 24. 20 Iyar, 5784.

 10 minutes. 17:35-17:45.

I try to listen more than ever to my belly. 

I hung notes saying: 

I have food

eat 3/4 of your stomach ( stop eating when you still want to eat)

Listen to your belly

be better now.

I made a smoothie today of vegan protein, parsley, an apple, a banana, and plums. 

I didn't finish it all

there's still pressure in my belly.

I read an article about how to eat less.

I have bread, lettuce, cucumber, tomato, and industrial hummus

but my belly is bloated and I don't feel hungry

it will be strange to skip meals today

yesterday I got a tetanus shot and feel a little sick today. 

I moved a kitchen table and made it a desk in my room so I could be in the A.C. when I need and I located the chair so that I see my image in the mirror. my belly, my extra fat. my fat folds. 

to sum it up, I think I'm better at doing what I need to do to lose body fat and eat more healthily. 

Sun, May 26, 24. 18 Iyar, 5784.

 16:43 10 minutes

I have 2 hours today for lessons I get and give. 

I plan to walk the dog for the third time today, later. 

I can go to the gym, tomorrow, Monday, before work.

and today I'll try to walk the dog while I wear running shoes and maybe run a little.

And today, I'll try to walk the dog while wearing running shoes and possibly run a little.

and I'm going to try to run a little today and walk the dog in my running shoes.

I had a bad diet today, so far. and I started again at 16:31 to eat clean. till the next fall.

I plan to have water and if I get hungry, I plan to have blueberries, melon, and vegan protein apple smoothie.

I read a book about rabbi Nachman and how much he tried to change. he fell a few times a day and started again. 

he is inspiring me.

I have a book about him. 

I might take a nap later. before the lessons at 7-9 p.m.

but anyway I have 2 hours till then.

In general, I rest. but hopefully, I'll do efficient things.

but the tiredness is raising its head. 

1232/30295

exercising May26-June1

 plan: 3 gym, 3 runs

Sun:

Mon:

1 hour gym. 

Tue:

Wed:

Thu:

Fri:

Sat:

total:

1 gym

0 runs

1231/30295

Sat, May 25, 24 -weekly health session meeting with myself.

 12:57

I've dedicated about an hour to sorting my clothes

there are so many medium-size shirts I used to wear a long time ago, 20 years ago.

and many large-size shirts are too small for me now. 

I wear extra-large-size now. and I have plenty of shirts of each size. 

I have extra fat on my body

because of my lifestyle, my addictions, my habits, my food choices, etc.

I want to lose fat. I want to wear L-size shirts again. I want a flat tummy. a wall appearance for my belly. I want to get rid of the bloating of my belly. I want a smaller waist circumference.

and how do I do it?

I must

listen to my belly.

yesterday, I was at a dinner with friends. everyone brought something. and I ate and ate.

maybe more than others. it was tasty. I enjoyed the flavors. 

I need to return to running. 3 times a week, with the dog.

I need to experience being hungry. I need to experience that my fat is breaking for energy.

there's a feeling for that. there's a name for that: lipolysis

but I looked for another term. I don't remember.

in general, I should eat less, stop eating, skip meals, and change my habits if I want to be thin. 

I remember that person of Russian origin at Target gym. he used to run on the treadmill. and he had a thin belly. I remember how when he ran his shirt moved and exposed its figure. a belly with no fat. 

someone like that not only runs. he must avoid some foods to keep his look.

I should weigh myself more + measure the circumference.

I ate a half of a melon

I'm tired now and want to sleep

there's pressure in my belly

what's wrong with my guts?

or maybe it's the foods I eat that 

or the way I eat that causes problems in my digestion. 

break. 

I've created a post for next week's workouts.

If I don't have what to write, I should read, watch, etc.

I think there's a reason why I give it 1 hour a week. it's been a while since I did a weekly meeting but we will get into business soon.

what are my goals?

stop taking the pills for hypothyroidism.

lose fat. weigh 74 kg. get thin. quit smoking. eat healthily.

over the years the ways to achieve the original goals became goals in themselves. 

I saw how difficult is the way and the way became a goal.

what will help me to lose fat?

what will help me to eat slowly?

what will help me to go to the gym 3 times a week?

what will help me to avoid all those falls and bad food choices?

I am tired. but I don't want to waste the day. 

in the meantime, I don't feel that this session is moving. 

ok

I can write what thoughts I should think

I can go to the gym today

I'll go to the gym on Sunday, Tuesday, and Thursday and run with Levana on Monday, Wednesday and Friday.

I'll buy lettuce and vegetables for salads

I'll listen to my belly

I have blueberries, bread, avocado, apples, cornflakes, 

I need to buy vegan milk

I have dates, walnuts, 

at the moment, I need to fast and digest the food that is in my belly. 

I should read books, articles, and posts. I should get inspired. I should dedicate time to getting inspired.

it's ok to have desires and cravings. I should learn how to live with them in the background. 

alright. writing exercises.

how am I achieving my goals?

I eat less

I spend more time alone, at home, with myself, 

I dedicate more time to sorting my clothes, stuff, and papers.

I'm reading inspiring books. I get inspired.

I write myself. I journal. I write about my diet, health path, and relationships.

what worked today and why?

I have melon at home

I bought them in advance

I have apples, blueberries, dates, and walnuts 

I have vegan protein powder.

I don't have work. I didn't go to the synagogue.  I have free time.  tomorrow is a holiday as well.

I washed the dishes. cleaned the sink. 

I wrote about my relationships. I was honest with a person, I'm doing this health session. I prepared a post about my exercises next week.

I ate a half melon and only when I was still hungry I chose again a half melon. I try to listen to my belly. 

I sorted my clothes and saw many medium-sized shirts

large size as well, they are waiting for me to return to their size.

why do I want to lead a healthy lifestyle?

I want to look good

I want to feel good

I want to enjoy life

I want to easily get partners

my colleagues, students, bosses ,etc will better appreciate me.

the student will better listen to me.

1230/30295

Fri, May 24, 24

 14:14

There is again pressure in my belly

Because of the food choices I make

It disturbs my function

I wish to have a loose free empty pleasant feeling in my belly

I have apples

I have watermelon, melon

Avocado, dates, walnuts, vegan protein powder, cornflakes, v milk, 

My first priority should be the watermelon, blueberries melons apples

I need to buy vegetables for a salad

I should cook a dish, set it an expiration date and throw what’s left then.

19:30 I see my pictures. I see how fat I am. I see how not aesthetic I am, I’m tired of looking like that, I want to lose all this extra fat. 

1229/30295

Mon, may 10, 2024

 15:38

There’s content in my belly. 

I’m at the gym, for 1 hour. 

18:35

after the gym, I ate a small chocolate pastry and had a coffee with some oatmeal milk. Also, I had a rolled cig after I had bought tobacco. 

I slept a little till I had to wake and today, now it's 18:35, I realize I have free time.

I'm going to spend some time on the computer and then go out with Levana. maybe to the beach. 

1228/30295

Sun, May 19, 24

 21:43 the belly is full.

I should eat foods without bread. 

1227/30295

Thursday, May 16,24

 I didn’t smoke because it made me very tired last Thursday.

I had a coffee, but it lower my ability to think, remember, etc. 

9:05 there’s pressure in my belly. 

I have 2 apples. Unwashed. 

Coffee hurts my concentration

Coffee hurts my concentration

Coffee hurts my concentration

Smoking makes me very tired

Smoking makes me very tired

9:34 an unpleasant feeling in my belly. Still. I’m fasting. 

10:16 There's still pressure and bloating in my belly-> I'm

Supposed to fast.

11:36 there’s still content in my belly

I’m supposed to water fast

12:00 suddenly I got hungry and weak, so I’ve eaten the two apples I’ve had. I’m still hungry. I feel shivering. After now’s 1hour and a half lesson, I’ll go to the buffet at the institution’s dining room. Or should I eat something smaller and cheaper from the cafeteria? It will cost the same. 

12:22 an unpleasant feeling in my belly 

12:34 I feel content in my belly. I’m supposed to fast. 

12:54 suddenly I’m free tired

13:02 I’m fighting it

14:21 I ate at the buffet. It’s like a bomb to my belly for the next hours. 

16:04 kept falling by taking a pastry and coffee

17:47 pressure in my belly

Tuesday, May 7, 2024, 29 Nisan, 5784

 9:47-9:57

I read Robert Cheeke's book for 30+30 minutes

it's great

to read healthy role model's mindsets

it's beneficial.

I must clean my apartment and tidy it.

how can I be better?

I'm coming to work after I didn't smoke

I'm coming to school after I didn't stop at the bakery

I drink water rather than coffee

I meditate

I spend more time with myself for healing and changing

I quit smoking

I cultivate self-love

I run, 3 times a week, with and without my dog. 

I avoid eating out

I eat less bread

I have a quinoa lentil dish at home, and I am thinking about how to make it tastier

for example, I can buy tofu, dice it, and add it to the dish

I can make a sauce or buy a salad to add

what kind of sauce can I make? I can cook carrots, bell peppers, tomatoes, onion, olives, garlic, zucchini, salt, pepper

I should think more about fitness, exercises, 

let me check if there's still a yoga lesson in my gym's Bat Yam branch every Monday: There's a new lesson on Thursday at 8:00 pm. 

1225/30295

I did shopping

I bought food for hosting

because I'm hosting 2 friends tonight

I bought vegan food but a lot of junk foods:

nuts, chips (2), chocolate cake (v), ice cream (v), canned sweetened pineapple, Bamba (2)

non-organic coffee, juice with sugar, dried plums (prunes), 

clementines, melon

and food for the dog. 

the last meal:

I ate at home

I ate my cooked food

I bought tofu, Matbucha salad, and pickles to add to the dish to make it tastier

and then I prepared the meal. I heated the dish and added Matbucha salad, cucumber, tofu, tomato, and cilantro.

it was tasty.

in some point, I FELT IT. I FELT I'D REACHED A POINT OF SUFFICIENCY, FULLNESS.

but, there was still food left in the bowl. 

so, instead of stopping to eat and storing what was left in the fridge, 

I added more Matbucha salad so that I would not resist the taste and ate all that was left.

and then felt too full. I sensed that I overate. and that UNPLEASANT  feeling stayed with me till now.

I should  learn sometime to pay careful attention to the point of reaching sufficiency and to stop eating then. 

1226/30295

weekly health session

 9:00-10:00

I had a fall this morning

I got up at 7:00, and had 1:30 hours to start working

I walked the dog and ate some diced melon

I stopped at the bakery

although I have bread, chocolate, v milk, etc at home

I spent money I didn't have, hurt myself, and sabotaged my success in my health goals

I smoked before spending time near people, people that I'm supposed to be their role model.

anyway, 

I know what could help me.

reading health content

riding the bike to school 

sticking to the daily paper, which now is: healthy suggestions and healthy deeds I've done.

self healthy talk, self arguing with myself, 

what could I do this morning? of course, I could argue with myself, tell myself to go straight to work, smoke later, etc. what was missing? there was a part of me that wanted to get pleasure and it was stronger than my desire to reach my goals. so what's missing is a stronger motivation to reach my goals. 

so what I need is to strengthen my motivation. 

how do I do it?

by reading health content. how could that increase my motivation?

in this way, I read role models' mindsets and might identify with their thoughts. their thought might resonate with me. I may adopt them. these thoughts may come across my mind later. 

so, inspiration, learning, watching inspiring videos, etc.

what about writing? can it help me?

so, now I think, that I really should read more. I should keep writing but I must combine reading. 

come on, ( I want to make it difficult for me) is that all? 

what will help me to stick to the way that will achieve my goals?

I must wash the dishes every day

I must prepare meals every day

I should find other satisfactions.

explain. elaborate. 

this morning, I found pleasure in stopping at the bakery, having an egg salad sandwich, having a coffee, smoking a cig, and eating a chocolate pastry.

what other satisfaction could I  have? instead of these?

I need to convince myself. I need to be a marketing man. I need to promote a healthy lifestyle to myself. I need to argue with myself. 

for example?

how could I convince myself this morning?

roee, you don't want the students to smell your smoker's breath

imagine how nice it would be to come to work not as if you need to hide your breath but as if you feel comfortable being around them

Consider how lovely it would be to arrive at work not as if you need to disguise your breath, but as if you feel comfortable with others. 

roee, imagine how nice it would be to be fit, to be a fit teacher

roee, you can do that. it won't kill you if you come as you are to work.

I'm preparing a table for this week.

1214/30295

sat, may 4,24

 I had a fall

Bad suggestions 

And bad deeds

I arrived to Tel Aviv to the assembly in the kidnapped square

I felt like having a sandwich

From here to there, I ordered a cheese sandwich, chocolate almond croissant, and a coffee with v milk. I had them with a cig.

How can I avoid such behavior?

Preparing home sandwiches and wrapping them.

1220/30295

22:22

there's a content in my belly

even when I wrote a lot about it, falls still happened

I'm happy that I live alone

I feel my tits

healthy thoughts:

cucumbers, apples, and bananas have high volume, but fewer calories

and my brain knows it, so it chooses high-calorie, more dense food.

how can I change my behavior?

I should be forgiving toward myself. it's not easy to change. I need to understand how to manipulate and work on my mind, how to master my mind. 

because as life goes on, I sin. 

there are many things I want to change in me. like what kind of teacher I am. 

what partner I want and what partner I want to be.

I want to adopt some traits that are weak within me.

I want to have more self-confidence, self-love. I want to feel that my belly is loose. that my belly is eating itself from the inside. 

I want to have a flat belly. I want a lower length of belly circumference. it's now 112 cm. I want it to be healthy. I've just found that my BMI is 30.9 which means I'm obese and that for a normal a normal BMI, for example,  like 23 it should be 90-100 cm.

1221/30295

today I started a paper and to write healthy suggestions and then good things I did

later I added bad/ unhealthy suggestions, and then bad things I've done

but on this paper there's no place for all the suggestions

all the time I change the way to reach my goals.

ok, I opened a new page only for healthy suggestions.

but I'll finish now this  10-minute entry. 

I'm becoming tired

but not want to go to sleep so fast

I'm afraid tomorrow I'll have too much to do after school

I have a lesson to give at 4 pm. 

and I might go to the gym

oh! there's a new thing. on Shabbat from this Shabbat that has just passed, I don't dedicate any time to my work and master's degree studies. I'm so happy about this decision. I can read books though on the computer with Google Translate and Quizlet.

there are so many things I want to read,

for example, Rabi Nachman's book where he writes a lot about his diet. 

but at the moment, I feel my tits and I'm tired. it's 22:47.

oh no. tomorrow there's also a statistics lesson. that's it. there's less time now. and tomorrow is the holocaust day eve.

and Monday will be the holocaust day.

so, I need to spend more time at home and less to escape it. 

1222/30295

so, at the moment, if I remember in the morning to continue, the way is to have a paper for healthy suggestions, and another page for healthy deeds I've done. 

speaking about unhealthy suggestions and deeds, I might write them on a separate page or not at all. I'll see what contributes to my success.

should I continue with a weekly table to follow up:

meditation, bank account balance, use of credit card, 

writing about relationships and once a week doing so for 1 hour?

30295, my health blog, and once a week doing so for 1 hour?

writing what I eat

3 gym

3 runs

washing the dishes

hourly belly feeling

shopping foods to prepare and eat at home

food preparation

weight, waist circumference

inspiration about diet and fitness

mental, spiritual inspiration

basic tiding

5 minutes naked in front of the mirror

and journaling. 

as the basic helping tools

so, should I?

I don't know. at the moment I have this plan of writing healthy suggestions and healthy things I did. 

I'm going to go to sleep after these 2 minutes that are left.

it's ok to write and not to read.

but I'm too tired now. and my belly is working hard to digest the foods I bought and ate. 

I like this quietness

to be at home 

I have Levana 

I have You 

1223/30295

weekly 1-hour session

 20:08

I'm right after a cig 

that I ended before its end

but my belly is full and I'm dizzy

I didn't go to a friend, who had already a visitor. instead, I bought fruits and went home to work and to be with my dog.

I'm home. I'm not in the U.S.A. anymore. 

I'm back to routine. 

so what are my goals?

I want to lose fat

I want to lead a healthy lifestyle

and then help others to do the same

I'm doing an M.A. in education for an active and healthy lifestyle

what is my plan to achieve these goals?

1. a weekly 1-hour session discussing this

2. listening to my belly, checking in with my belly. how is it? is it full? Is my body still digesting food?

I remember, there was a writing exercise I thought to be effective

what thoughts should I have as someone who leads a healthy lifestyle?

Today I remembered the book I wrote

about dieting and the way to lose fat

where is it? what was its name?

and I had thoughts that I could use in writing such books. some insights.

I don't remember what were those thoughts. 

I had a fall today. there was time before Kabbalat Shabbat and I bought a baguette with falafel.

a healthy thought: people turn to coffee instead of fruits. 

healthy thoughts

I diced the melon I bought and put it in 2 boxes in the fridge.

this is not serious. it happened also at the gym when I worked out. I use too much the phone. 

health session

my plan

how do I do it? how do I lose body fat?

today did this exercise called 5 Minutes Naked in Front of the Mirror

and its purpose is to remind me how fat I am

and the fact that I remember now doing it and what I saw in the mirror means it's effective.

its purpose is to remember this throughout the day

healthy thoughts

I should return to running with Levana to the beach, 2-3 times a week

I can also take her by bus to Tel Aviv promenade and run with her there or ride the motorbike there and run alone

since I haven't run for a while, I should start with 5 minutes or something small

I have apples, clementines, a melon, and bananas. I can make protein smoothies soon. 

I hurt myself. with that overeating behavior. I meditated today. but I'm not focused enough on my diet, my belly sensation, 

I have 17 more minutes and I feel that I didn't reach any breakthrough.

I feel my tits

I am so tired. and after this session, I'll walk the dog.

healthy thoughts

I should keep weighing every day

and measure my belly circumference

I should journal

take life easy

breathe

slow down

talk with friends

stay at home

take walks and measure them

start to sort stuff and take them out of my apartment

read health content

read Robert Cheeke's books

do writing exercises

write things I'd write in my diet book

change

do things differently

how will I lose fat?

I should eat less

choose different foods

dedicate more time to food preparation

eat more fresh fruits and vegetables

make smoothies

salads

have cash and buy more fruits and vegetables

buy tofu

eat less out

eat more at home

make sandwiches

how can I listen more to my belly?

have a list of the day hours, and write what I feel once an hour.

buy healthy foods

prepare foods

eat when I'm hungry/ need energy

start with a water cup

if I'm not hungry, find something else to do

journal more

do things I like to do like studying, learning, writing for healing, 

learning about growth, being in nature

To sum it up, it's time to finish this session because  I'm tired.

1219/30295

Wed, May 1,24

 14:50 I'm gonna have cornflakes and v milk

I bought cucumbers tomatoes and ripe avocado 

15:02 I've had a bowl of cornflakes and v milk. 

1218/30295