Mon, Sep 30, 24

20:49.

I have about 10 minutes to write here.

I woke up at 5:30 am today and after I walked my dog, I went to the gym to have a strength workout for 1 hour.

But then, and since then I ate a lot, I ate out, including junk food.

After my workout, I took a shower at the gym and looked at my figure in the mirror.

I saw the fat on my face

in my belly

in the bottom of my belly

on my thighs

on my calves.

I am overweight. 

A good deed I did later today was to take a nap. Even before I took Levana for another walk.

I tasted my cooked potatoes and sweet potatoes

I smelled them first and it didn't smell badly. 

I don't remember when I've cooked them

but after I ate some, I threw it anyway. 

I started to visualize what I needed to do in my kitchen.

I need to prepare meals that include a main course like a meat substitute, a side like rice + lentils and a salad.

I should change my daily paper

I should add 

in the food preparation column:

make a salad __

cook__

make a sandwich___

make a smoothie___

that's all.

maybe also

wash the dishes__

shop___

fruit meals___

1291/30295

Exercises Sep30-Oct5

 plan: 

3 power workouts

3-6 run-walks 

1 yoga

Sun

power workout

Mon

Tue

Wed

30 min power workout

Thu

Fri

Sat

30 min power workout

30 min run walk

did:

3/3 power workouts

1/3-6 run-walks 

0/1 yoga

Sat, Sep 28, 24

 18:38 - 60 minutes

It's been a while since I did a self-health coaching session.

but here I am. I found time to do it. later I'll do journaling. maybe I'll dedicate time to writing about my relationships. 

but now, it's about my lifestyle. my diet. my fitness.

I'm not on the path

I automatically have coffee, eat out, smoke, etc.

what can help me? preparing a bracelet saying fruit and vegetables?

this is an idea

and more thoughts like this, might make a difference.

I work a lot, and I work after school too. 

I have my dog. and that alone fills my days.

but I want to work out too

and soon I'll have my studies

and at work, there will be more work ( officially 6 more lessons)

I didn't mention cleaning, cooking, and shopping 

this is crazy

no wonder I don't have time to change my lifestyle

on the other hand, in the summer I had time

but, I lived with another person, and his mind. 

luckily, I'm going to have some holidays soon. Suckot. when I'm not going to travel. and it will give me time for that purpose for example.

another piece of news, that I've mentioned in my previous blog, 

I paid for my M.A. studies, for the whole year, in one payment. 

it wasn't the smartest thing to do 

because I'm going to be in the red at the bank, for 2-4 months.

on the other hand, it must make me stop wasting money on eating out.

so. I should turn to my food. 

I've just realized a pattern of thinking of mine

I'm not hungry

I don't take food with me

I leave the house

and I eat out.

I return home, and don't eat my food.

what is the solution?

take food with you anyway?

I have a relatively new column in my daily paper

it's food preparation.

I should start filling it.

I can make sandwiches, cook, make salads, make smoothies.

I should floss my teeth.

I'm meeting a friend at 8:40 pm. I need to leave at 8:10. or 8:20.

I didn't succeed in taking a nap.

I don't know what my weight is.

I don't know what week I am in my process.

what are my goals?

1. to lose body fat

2. to keep it off

3. to eat more healthily 

4. to help others do the same.

so, what are my 20 tips for achieving goals number 1 and 3?

(why am I so tired all the time? I feel my belly bloating, I use caffeine, maybe I'm tired of this struggle)

1. running.

I don't have to run non-stop

I can walk run

I can run with Levana (my dog). for that, I need to wear running shoes, and take the pouch to put my phone in it)

I can run at the gym

I can run without my dog

I can run in my neighborhood

I can run in the Bat Yam promenade 

or that of Tel Aviv

I can run with Levana to the beach and take a bus back.

I can run 3 times a week

or up to 6, if I do it with Levana. 

2. food preparation. 

I can thaw frozen bread, make a sandwich with the bread and tofu, add vegetables

spread tahini, 

3. I can take potatoes and sweet potatoes to school, in a box, in a plastic bag, and put it in the teacher lounge fridge.

I can make a smoothie with bananas, mint, and vegan protein powder and take it to my workplace.

I can take dates in a box together with walnuts. I should refresh the shopping list and add more nuts:

almonds, Brazil nuts, pecan.

I should cook. that's it. I can't eat falafels, it's not healthy

it is fried

the hummus may be industrial

and there is the pita,  a dough, which I should reduce as much as I can.

so, I should cook 

rice, lentils, potatoes, sweet potatoes, green beans, peas, carrots, buckwheat, quinoa, brown rice, red rice, wild rice, red/ black/ green/ yellow lentils, mung beans, 

I can use canned chickpeas, beans, 

I have tomato sauce in my fridge

I can eat my cooked food twice a day

I can take a box to my workplace and eat another portion at home

I can make salads:

tomato, cucumber, sunflower seeds, pumpkin seeds, tahini, lemon, parsley, cilantro, 

lettuce, baby leaves, green onion

I have a problem of not preparing food.

I need to change it.

after work at my workplace ( not that I don't have work later at home), I usually feel that I need to compensate for it, to give love to myself after the un-loving treatment I get from my students and colleagues.

I should tell myself that this is a bad love, eating out, there's a better love, with other desired consequences.

I fell back to the same pits over and over again

I must have tasty food

I'm so far from walking my talk. the work I have after the morning work, is a lot

even without it, I have my dog and gym 

and to cook, make salads, smoothies, and sandwiches

but I have more work, and work from work, and soon I'll have my M.A studies

It's not easy when you're busy

it's not easy to change your habits.

alright, I'll take it easy

here, I finish tomorrow at 15:25, I have to walk the dog, another private lesson,

I need to check 2 classes' papers, prepare lessons for the next day, 

work out

cook

shop

walk the dog again

clean

have fun

I should remember that if I eat clean, I have more energy for all my obligations. 

I'll do my best.

it's bad if I smoke before work

I smell like someone who has just smoked

I know how others smell, I'm not different, it's bad.

at the moment, my belly is bloated.

it's a problem to compete with eating out. everything there is fresh, and my vegetables are standing days in the fridge.

what can help me? You G-d

I can try asking for Your help

I need to change a lot. I'm not sure I can change so much at once.

I'll be easy with myself.

1290/30295

Fri, Sep 27, 24

 I had a fall 

I came to a meeting with a friend

In my mind I planned to have a coffee cig and chocolate pastry

I came early to have it before the meeting

Instead of one chocolate pastry I had 2

In addition I had big pizza pastry.

I decided to pay all my studies cost at once

It means I’ll have overdraft

And i thought that it’s good because it will make me not waste money on food out.

At the meeting I had a beet carrot celery juice

Later, 

I had a fall

I wasn’t hungry

I ate a Druze Pita with hummus

Mon, Sep 23, 24

 what I ate:

potato burekas

1289/30295

Sun, Sep 22, 24

 2 mangoes

9:57 v protein cookie

v protein powder v milk

                                            sandwich egg salad 

a date, a cucumber, an apple

                                            potato burekas, chocolate pastry, coffee v milk, cig

14:21 - 14:31 or till a meeting I have begins

what are my goals?

lose body fat

eat healthily

keep the fat off

help other people do the same.

what can help me achieve my goals?

read about movements

18:34 15-minute update

my neck muscles are tight.

I'm going to a social event

with apples, different kinds of honey, and a dairy dinner.

I'm not so hungry

I don't remember if I shit today. I think I have constipation today. 

there's content in my belly

I've eaten a sandwich, a burekas, a pastry

but also an apple a date a cucumber 2 mangoes

I am overweight

what can I do to lose body fat?

I can go also to a Pilates lesson 

last week I didn't run

I should return to running.

I need to remember to have a column for food preparation

I still feel the coffee+ cigarette headache

I MUST REMIND MYSELF THAT 

COFFEE AND A CIGARETTE ARE CONNECTED TO HEADACHE

and ask myself every time I want to have them

do I want to have a headache?

in addition, I need to remind myself how it was when Rotem entered my class after she had smoked and the smell of her smoked breath was smelled all over the classroom

and that I smell Carol whenever she smokes

and when I worked at TGS, I smelled the vice who sat next to me after he had smoked

and that one of the mothers of one of the three kids I taught English in Givatayim once entered their house after she had smoked and it smelled.

1288/30295

Exercising 22-28.9.24

 plan:

3 power workouts

3-6 run-walks

1 yoga

Sun

Mon

Tue

Wed

Thu

Fri

Sat

done:

0/3 power workouts

0/3-6 run-walks

0/1 yoga

1287/30295

Thu, Sep 19, 24

 everything I ate today:

potato burekas

mushroom burekas

chocolate pastry

coffee v milk cig.

--

an apple

--

1-hour power workout

--

big spinach cheese burekas

big eclair 

coffee v milk.

--

cornflakes, v milk

bread, hummus, tomato, cucumber

-

my goals:

lose body fat 

eat healthily

keep the fat off

help others do the same

in the meantime, there are other people who succeed in doing that

and being stuck is mysterious

Being stuck is mysterious

13:27 my belly is full/ bloated/ 

it is so noisy where I am

I'll be here anyway, for these 30 minutes and try to ignore it as much as possible

so, how can I eat more healthily?

I can have a daily hardcopy paper where I write everything I eat + the menu + a column of LTYB (listen to your belly) + a new column for food preparation

I should have a list of healthy meals to prepare

this week was busy

and when I have free time, I escape home, like now

I plan to go to the beach, to meet Roy, to console at a Shiva, and to go to Friday dinner

I should lower the gear

stay more at home

with Levana

make order in my stuff, sort my things, give away some, throw some others.

I need to cook more

eat my food more

make more salads

eat more fruit and vegetables

take more food with me

have enough life that I won't think of food as something to fill the void

whenever I buy junk food (oh I did it twice now) I'll buy fruit and vegetables.

(I have lettuce waiting in the fridge

and I bought watermelon, mango, and melon today)

more tips

run-walk with Levana

run-walk

run-walk 3 -6 times a week

check when and where there are yoga lessons.

intimacy is important to me

and I want to have enough of it

I consider it part of "life"

so, I can document it, so that I can see that I have it. 

more tips 

I have the vegan protein cookies and the powder

I can make salads but what about the dressing?

I have tahini. I think. and bottled lemon juice

I can add tofu to the salad

I used to add seaweed to my salads

I should buy seaweed

there's a shop right here. I can buy soy chips, coconut water, seaweed

(and food for Levana, my dog,  in another shop)

I should journal, and write about my relationships.

more tips

I should listen to my belly

I should consume vegan content

to become more vegan.

I need to buy B12...

I think I need to buy cereals like quinoa, buckwheat, brown rice, 

and legumes like mung beans

and frozen vegetables like peas.

I should wash the dishes every day

and lower my height but spread my legs so I won't be too tall over the sink.

the student who made a movement/ gesture as if I smelled bad could be a motivator for me to not to smoke in the morning. 

and the teacher, Rotem, who entered the class and I could smell that she had smoked 

also, I smell Carol after she smokes, they all can be motivators for me not to smoke before work.

more tips

Get motivated, read, watch, and consume content from health promoters.

listen to my belly. Don't eat if you're full; still digesting the previous foods.

include raw food in every meal.

sleep at night, close the door so that the dog will not wake you up, 

take a nap at noon

(there are so many beautiful (=thin) people. how did happen that I cared so much about it, and for years (18) it just got worse?)

more tips

I must get some rest, and avoid a crazy schedule

I should sort the stuff in my house and give away/throw what I don't need

it will make me lighter, easy to move, 

more tips

read about fitness, movements, 

order drinks at cafes, like herbal tea

or salads

when I go to a buffet dinner,

I have a tendency to overeat.

tomorrow I'm going to such dinner.

that's crazy. that's a privilege I'm writing about it in advance.

I just need to eat less

just to taste

not to take seconds

to breathe, talk, 

final words

or tips

I need to eat less. I need to keep working out and consume enough vegan protein, but, eat less.

I have reservoirs stored in my belly, and ass, and thighs, and chest, and back, and arms, and cheeks, and neck. 

I should write more in this blog

rest enough, sleep enough 

process my experience more, in writing

watch more TV, in the living room, 

speak more English (if that is what excites me)

thank God there are enough social events and opportunities to meet people. 

I should write about my relationships

and journal in general.

and get prepared for the lessons I give in my profession. it lowers my stress.

Also, I should work on being more professional at work ( improve my English). that will give me more confidence. I should keep reflecting on my work and see how I can improve. 

anyway, nothing is for ever, 

things will change

I should get prepared for that

I should deepen/ work on my relationship with You, the creator of the world, the One who revives me every second and does for me miracles morning, noon, and evening

what happened to the smile I used to have

the unerasable smile I had as a teenager.

now I'm sluggish, overweight, tired, and fat.

what will make me thin? 

a rest, enough rest

changing my diet, unequivocally

I must change my diet

I must eat less out

cook more

prepare more food

listen to my belly 

get enough life, not from eating.

good luck.

Mon, Sep 16, 24

 EVERYTHING I ATE

melon

potato burekas

sandwich omelet cream cheese veggies 

chocolate pastry

coffee v milk cig. gum.

1285/30295

Exercising Sep15-21

plan: 3-6 run-walks

3 power workouts at the gym in Tel Aviv

1 yoga lesson. 

 Sun

Mon

Tue

Wed

Thu - Sep19

1-hour power workout in a gym in Tel Aviv

Fri

Sat

1-hour power workout in a gym in Tel Aviv

did:

0/3 3-6 run-walks

2/3 power workout in a gym in Tel Aviv

0/1 yoga lesson

1284/30295

Sun, Sep 15, 24

 vegan protein powder +milk 

An apple, vegan protein cookie

In the meantime I’m at school, eat my food, there was no coffee no cig today. That’s great. 

14:32 an apple.

Mushroom burekas potato burekas falafel 

Orange juice, 2 health cookies

--

pizza, cornflakes v milk

--

blueberry herbal tea,v milk, cig.

1283/30295

Fri, Sep 13, 24

 potato burekas

chocolate pastry

coffee milk, cig. 

13:14

15-minute updates

it's not going well

I do go to the gym

and I do run 3 times a week

and that's progress

but it's in the field of fitness.

regarding diet, I buy and eat fresh fruit and vegetables 

I ate my cooked food. only one dish I cooked last week, in my opinion.

I bought lettuce today

I'll have the melon today when I'm hungry.

I've gotten the vegan protein cookies and the powder and I use them. 

I think I should have a hard copy of the food I eat, listen to your belly column, menu, and more details like exercise plan, weight, and circumference in addition to all the food I eat written in my blog and the weight, and circumference measurements on the table.

I hope I'll constantly do it and be persistent in doing so.

I plan a third run today on my dog's 2nd trip.

what about the yoga. I don't think it'll happen this week as tomorrow I'm traveling with my friends to a northern beach.

next week is going to be challenging. I'm going to take each day at a time. 

I have free time today till 18:30. 

I can read Cheeke, dedicate time to health promotion, listen to my belly, and have my finger on the pulse regarding that. it could be a game-changer for me.

1282/30295

Thu, Sep 12, 24

 the food I ate:

cornflakes, v milk

watermelon

small pizza, potato burekas, spinach burekas, a chocolate ball. coffee v milk, cig

40 min power workout

watermelon, v protein cookie

pizza

pita with hummus and salads, juice

pita hummus 4 falafel balls 

coffee v milk, chocolate pastry

v milk cig

Wed, Sep 11, 2024

the food I ate:

watermelon

open sandwich, yellow cheese, cucumber, tomato, cheesecake, coffee v milk, cig.

v protein powder, v milk

v protein cookie, dates,

watermelon

falafel

potato burekas, mushroom burekas, spinach burekas, chocolate ball

coffee almond milk cig

protein

cornflakes, v milk

cig

exercising: 50 min power workout at the gym. 

Tue, Sep 10, 24

 2 open sandwiches, yellow cheese, cucumber tomato

cheesecake 

coffee v milk cig

-

v protein powder + v milk

-

vegan protein cookie

-

potato burekas 

cheese burekas 

coffee milk chocolate pastry

-

watermelon

-

run walk 2

-

rice bean soy chip mustard tomato

cheesecake, white chocolate, 

decaf, v milk, cig.

Mon, Sep 9, 24

 everything I ate today:

omelet cream cheese sandwich, 

potato burekas, chocolate pastry, coffee v milk, cig. gum. 

-

watermelon

-

rice soy chip bean dish, tomato, cucumber.

-

pizza, cheesecake, 2 white chocolate, 

cig, coke

1281/30295

Exercising September 8-14

planned, not under pressure:

3 power workouts at a gym in Tel Aviv

3 run-walks, 30 minutes.

1 yoga lesson

Sun

1 hour power workouts at a gym in Tel Aviv

Mon

run walk 1 30 min 

Tue

run walk 2 30 min 

Wed

50 min power workouts at a gym in Tel Aviv

Thu

40 min power workouts at a gym in Tel Aviv

Fri

30 min run walk

Sat

done:

3/3 power workouts at a gym in Tel Aviv

3/3 run-walks, 30 minutes.

0/1 yoga lesson

 

1280/30295

Sun, Sep 8, 24

 all the food I ate today:

cornflakes, milk

white chocolate

-

potato burekas, mushroom burekas, spinach burekas, chocolate cake

coffee almond milk.

-

bean soy chip rice

orange juice

-

corn tortilla, mushroom, salsa, spicy avocado dip, 

tortilla blue cheese

coke + cig

-

my goals:

lose body fat

eat healthily

keep the fat off 

help others do the same.

my current way:

1. not in pressure: 

3 power workouts a week, 3 runs, 1 yoga

2. write everything I eat

3. eat more fruits.

other tips:

eat more fresh vegetables

make a salad every day, from at least 2 vegetables:

lettuce and tomato, 

cucumber and lettuce

listen to your belly, don't eat if you're not hungry

when you're hungry, make a healthy choice

check whether the lentil soy chip rice dish is still ok

eat green leaves

buy tofu, add it to sandwiches, salads, 

read about healthy food, get inspired, get motivated, listen to health podcasts, watch health videos, 

read books, consume health-promoting people's content on social media: 

Instagram, Facebook, tik tok, X, YouTube.

avoid bread

cook daily 

eat your food

drink outside

eat less: smaller portions, smaller quantities, less meals, drink more water, herbal tea, 

get life, get excited, have fun, feel, 

run with Levana, 

run at Tel Aviv promenade

go to theatre shows

buy a student membership in Habima

1279/30295

Thu, Sep 5, 24

 Food

Half sandwich yellow cheese, cream cheese

Sweet cheese pastry

Date cake

Coffee milk cig

Chocolate cake

Coffee milk cig

2 mangoes

Cornflakes milk

1 slice of bread tofu mustard veggies

Run walk 3

Bean rice soy chips dish

Coke cig

Fri, Aug 6, 24

 Potato burekas

Chocolate pastry 

Coffee milk cig

Mushroom burekas

Chocolate pastry 

Coffee milk

Cig

Wed, Sep 4, 24

 this week's workouts:

2 power workouts

2 run-walks

planned: 1 power workout, 1 run-walk, 1 yoga.

all I ate today:

potato burekas 

chocolate pastry

espresso almond milk

from a rolled cig.

11:02 a peach, an apple.

falafel, fries, ketchup, coke

chocolate cake, decaf milk cig

I finished the fries + ketchup 

20:15 orange juice, a cookie.

menu:

4 mangoes, 1 peach, 1 apple

dates, walnuts

tomatoes, half sliced cucumber?

rice bean soy chip dish I cooked on Monday

milk cornflakes

tea, herbal tea (tilia, mint, blueberry)

water

ice

carrot, bread, tofu?, tahini

goals:

lose body fat

eat healthily

keep the fat off

help others do the same.

I have a workout plan

regarding my diet:

1. I write here everything I eat.

let's start with it. 

1278/30295

Sun, Sep 1, 24

 weight:

circumference:

what I ate today + feedback per meal  and per day

an apple

good

potato burekas, mushroom burekas, spinach burekas, 

bad

half egg salad (boiled egg + mayonnaise ) sandwich with baby leaves cucumber 

coffee almond milk cig

bad.

1 hour power workout at a gym in Tel Aviv

it was a good workout. I made an effort to raise the weights.

2 slices of bread. tahini, mustard, India pickles, tofu, a tomato, a carrot, a cucumber, 2 olives, 

a date + walnuts

good.

1276/30295