Fri, Nov 1, 24

   constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

  constant questions for a daily blog:

what did I eat today

mael 1: potato burekas, vanilla pastry, coffee v milk, cig.

meal #2: pomegranate

meal#3: 

half a pita, chickpeas, tahini, red bell pepper, tomato, tofu, 

dates, walnuts

decaf, v milk, cig.

I'm full. there's a dinner in the evening. I'm cooking at 3:30. 

till dinner, I should eat just apples or fast.

18:07 I ran Ran 3

I think I have gum inflammation 

I have a constant sweet taste in my mouth

I need to fast, become hungry, reach a loose belly, rumbling belly 

I need to act to end this bloating situation

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose body fat, keep it off, eat more healthily, and help others do the same.

let me arrange the order.

My goals are to eat more healthily so that I lose body fat, keep it off, and then be able also to help others do the same.

who do I want to be

I make healthy choices.

I wash the dishes once a day.

I eat my cooked food every day.

I make a salad every day. 

I dedicate at least 30 minutes a day for food preparation. 

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

8:35 1st update of 10 minutes

I need to dedicate more time to food preparation: cooking, making salads, making sandwiches, 

making smoothies. 

I need to choose more homemade food and healthy food that I have.

I started the day again at the bakery. 

I must finish work, it will make me feel better and free to direct health activities.

I plan to complete Run 3 today. 

I tool a picture of my bloated belly this morning. I can post it. 

1310/30295

Thu, Oct 31, 24

 9:17 1st update

It’s a free day

The bakery is not on my way

I have pita. Chocolate, coffee v milk, tofu veggies at home

But I rode the bakery and had yeast 

Chocolate cake, coffee v milk cig and potato burekas.

I also bought an omelet cream cheese sandwich.

I'm now on my way to volunteering day

Hopefully, I'll be back by 4 pm

I took water, the sandwich, and 4 apples.

For this week I need to complete 2 more runs: Run 2 and Run 3. And a yoga lesson.

I have work I must complete this weekend

And I’m going to a dinner where I need to bring a dish.

12:29 2nd update

We were told to bring lunch

But in the end there was food

I ate a whole almond croissant

Although I wasn’t hungry

But I was attracted to it

And now although I’m still not hungry

I’m having my big omelet cream cheese sandwich.

I have apples in my bag

Pomegranates at home

12:38 finished the sandwich. I must fast.

Wed, Oct 30,24

 20:52

I don't have a good feeling in my belly

It’s bloated

I ate out twice today

And was thinking about a third time

But with Your help managed to control myself.

I should prepare more food. This is my solution. 

Choose my food more. I have apples, pomegranates, lettuce, tomatoes, red bell peppers, parsley, cilantro, lemon, tahini

Why doesn't it work? Maybe I need to think of these foods more?

Tue, Oct 29, 24

  constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

 constant questions for a daily blog:

what did I eat today

potato burekas, tomato, pickle, chocolate pastry, coffee v milk, cig

sandwich omelet cream cheese cucumber tomato

what activity did I do today 

I'll do gym 2 or run 2 with the dog.

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose my body fat, keep it off, eat more healthily, and help others do the same.

who do I want to be

what can help me to achieve my goals

listening to Cheeke's podcast, reading his books

listening to my belly

writing here

journaling

praying

doing writing exercises

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

I could have a pita with tofu veggies and another piece with chocolate, coffee and cig

but I was attracted to the fresh potato burekas at the bakery

what could help me?

meditation, long runs, discipline, other thoughts, thoughts about my healthy food

let me lie myself or act, saying 

the pomegranate at home is so delicious

I'm looking forward to having it, to preparing it

I'm looking forward to cooking quinoa, buckwheat, green beans, 

I'm looking forward to cooking brown rice

I'm going to cook a small amount 

I might freeze my cooked dishes

I'm looking forward to stepping on my scale and measuring my waist circumference

I'm looking forward to making a salad with lemon, tahini, chia seeds, 

tomato, red bell pepper, tofu, walnuts, pickle, lettuce, parsley, and cilantro

I'm looking forward to growing vegetables on my balcony

I'm looking forward to this week's Run 2 and Workout 2 and completing the 15 minutes from Sunday's workout. 

I'm looking forward to feeling a loose belly sensation

I'm looking forward to feeling my body consuming its fat

I'm looking forward to my body particles breaking my fat and using it as a fuel for energy

I'm looking forward to feeling lifted in my spirit

I'm praying and wishing to come to school tomorrow while avoiding the bakery, smoking, and having coffee and chocolate. Instead, I wish to come to school and fast until I feel a real hunger and then to have my healthy food.

I'm looking forward to having clean days and weeks free of smoking.

With Your help, which I ask for, I can avoid smoking and just not doing it.

free writing

yes, the burekas was tasty, the sandwich was tasty, 

I forgot my cigs at home and bought a new pack, 

1309/30295

Mon, Oct 28, 24

 constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

constant questions for a daily blog:

what did I eat today

potato burekas, red bell pepper, cucumber, mushroom burekas, chocolate pastry, coffee v milk, cig. 

11:26 4 small apples and about 5 dates. 

and I was close to a fall. 

after run 1

at home, half pita, tofu, Indian pickle, cucumber, red bell pepper, olives

coffee milk, cig. that's a fall.

I made pasta, I cooked, and added tofu, olives and tomato sauce. a third of a package of pasta.

a fall: a third pita with v chocolate, coffee v milk, cig.

what activity did I do today 

I plan to run with my dog.

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose body fat, keep it off, eat more healthily, and help others do the same.

who do I want to be

non-smoker, thin, healthy, leading a healthy lifestyle

I run 3 times a week, go to the gym 3 times a week for power workouts, I go to a yoga class once a week

I eat my food

I avoid as much as I can eating out

I break my addiction to eating out

I find satisfaction in homemade food and other activities.

what can help me to achieve my goals

meditation, running, gym, 

making a daily salad, cooking, eating my cooked food, 

reading and watching health content (that's what I should do next here, in my free time I have till 8:30)

listen to Cheeke's podcast

reading Cheeke's books

writing in this blog, journal, analyze my days/ moments/ experience

learn new bodyweight exercises

what is my menu, what food do I have, 

apples, dates, clear vegan drink, 

cucumber, red bell pepper

tofu, potatoes, 

pomegranates

what is my food plan for today

apples, dates, clear vegan protein drink

potato, tofu

pomegranates

a salad

cooking a dish of quinoa and lentils.

I finish to work at 12:55. I'll try to finish with my run 1 of this week.

WOW, I could go to the gym, but no. I won't go for 15 minutes.

I should prepare a pomegranate today.

I should finish the potato and the tofu. 

I all the time want to eat out, I don't feel like having these potatoes from I don't know what day and tofu from I don't know when. 

let me think of a solution.

I must run

I'll eat the potatoes and the tofu, and then I can have food out.

it's not the best solution

maybe I need to let myself eat falafel in 10 Shekels on Dov Hoz Street.

I'll see. I have a lesson to give soon and I want to finish my run 2 ASAP.

how long did I spend on this blog out of a goal of 60 minutes

20 minutes

falls analysis

I was attracted to the bakery, to the potato burekas, 

to smoking, coffee, chocolate pastry

I'm used to consuming these materials.

how can I stop it? 

I need to relax. I need to work more calmly.

I need to work on my way of work, that would be good.

I need to prepare my lessons. it will reduce my stress. 

but it's not enough. because I had 17 days of holiday without those lessons and I still smoked, ate out, etc.

I should write more on this blog, journal, and analyze what happens to me, with me, in my life.

free writing

I started my day today again with a fall. again with the bakery. again with burekases.

it's winter clock and I came early to my workplace. if it gets noisy, I'll find a quiet room.

the tofu is too much in the water. I change the water. but I'll have to remove the outer surface.

tomorrow I plan to use the winter clock again, but to go to the gym earlier than when I did on Sunday. 

I also want to complete 15 more minutes at the gym. 

but let's talk about today

or about a general plan to quit smoking

quit eating burekases

avoid thinking about eating out.

maybe I need to think more about my homemade food.

and to find other satisfying activities.

22:31 what was wrong about today? why were there so many falls?

because of the extra lessons I gave after school

but can't I give those lessons and stay clean?

I can

there were some insights the other day?

prioritize your healing 

put in the highest priority, that you can help other people

just don't (smoke)

choose the good inclination

there was something else.

listen to your belly

I have a lot of healthy food

I have an abundance of healthy food

(quinoa, chickpea, beans, green beans, pomegranates, apples, dates, 

buckwheat?, pasta, brown rice, tomatoes, red bell peppers, 

lettuce, parsley, cilantro, 

tofu, lemon, tahini, 

tomato sauce, chia seeds, v milk, walnuts, pumpkin seeds)

am I going to the gym tomorrow morning? that's a good idea

do I need to allocate time for smoking? eating out before school?

can I avoid cigarettes before school?

I teach from 8:30 to 14:40 

and then I have a lesson at 15:00, and a lesson at 18:30-19:30.

at 20:30 I'm socializing.

I don't know. worse case I'll work out on Friday and Saturday and run on Tue, and Wed.

maybe I should know and make a decision now. I decided today about Thursday.

If I want to do 1 hour (and then I won't shower before school)

of workout at the gym and finish it at 7:30, start it at 6:30, and walk Levana at 5:50, I need to wake up at 5:50.

I decide not to decide.

let's get back to the point

if there's such a thing or if there are few points

I should sleep well, I should turn to my healthy food, I need to make sure I have a lot of healthy food and take it with me to work, 

Exercising Oct27-Nov2

  plan:

3 strength workouts

3 runs

1 yoga

Sun

45min strength 1

Mon

run walk 1

Tue

45min strength 2

Wed

1-hour power workout 3

Thu

run walk 2

Fri

run walk 30 minutes - Run 3

Sat

did:

3/3 strength workouts

3/3 runs

0/1 yoga

Sun, Oct 27, 24

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

falls analysis

free writing

what did I eat today

clear vegan protein drink

potato burekas, small chocolate pastry, coffee v milk, cig, small sandwich with cream cheese, omelet, vegetables, gum

2 apples

4 apples, 4 dates

falafel, bean pastry

coffee milk cig

what activity did I do today 

45 min power workout.

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

lose body fat, keep it off, eat more healthily, help others do the same. 

who do I want to be

thin

I eat healthily

I'm not addicted to food

I quit smoking, I don't smoke before school/ meetings/ college

I run 3 times a week

i weigh 74 kg

I have a flat belly

I look great, younger, I have thin face, 

what can help me to achieve my goals

make a salad everyday

cook

eat my cooked food

prepare food

make sandwiches

think about my food, home-made food

don't miss workouts

write about the process

read about health. 

avoid eating when food is still being digested

get inspired, consume health content, 

what is my menu, what food do I have, 

tofu, canned chick pea, apples, dates, clear vegan protein, 

tomato, cucumber, cilantro, walnuts, chia seeds, lemon, red bell pepper, 

dates, v milk, pita, potatoes, quinoa, tomato sauce, lettuce

tilia herbal tea, pumpkin seeds, 

what is my food plan for today

water

tomorrow - to come to school 

if I smoke to do it at home

my ideal plan:

at school I have some apples and dates

I can prepare pomegranate seeds in the morning and take it

I can take the potatoes if they smell ok

I know, I don't to prepare food there

although today I saw 2 colleagues make a daily salad

I can buy more fruit to school, like grapes, 

at home I should 

cook 

and make a salad

although I have, at the moment, 4 online lessons and 2 more walks with the dog.

how long did I spend on this blog out of a goal of 60 minutes

I didn't measure today.

free writing

I feel my tits

I should concentrate and think about my food

maybe tomorrow, beside apples, dates

and protein powder

I'll bring more food to school. like a sandwich.

and when I return home, I'll cook, and make a salad

I sense my fat. that's horrible. how can I get rid of it?

I should consume external health content

I actually listen to health podcast today

but I also need to read about it and focus on it.

10:17

I smoked at 8:00? And still has the bad breath

I mustn’t smoke before school 

I should quit smoking in general

1307/30295

Sat, Oct 26, 24

 9:04 again a fall

Because I could make a coffee at home, a pita with tofu and chocolate and smoke at home. 

Instead, I paid 50 nis for half avocado sandwich, coffee with regular milk and chocolate pastry. I’m not changing. Because I’m stressed. 

I should meditate. And pray. 

Fri, Oct 25, 24

constant questions for a daily blog:

what did I eat today

what activity did I do today 

my weight and how many kg I want to lose to be 74 kg

my waist circumference

my goals

who do I want to be

what can help me to achieve my goals

what is my menu, what food do I have, 

what is my food plan for today

how long did I spend on this blog out of a goal of 60 minutes

free writing

10:37

This week, I did 3 run-walks and 3 strength workouts at the gym.

didn't do yoga.

 what did I eat today

I finished the salad I made two days ago

I ate 2 small chocolate pastries, coffee + milk, cig

10:41 clear vegan protein drink

after an exciting activity

I had 3 burekases: potato, mushroom, spinach and a sweet pastry of poppy. this is a fall. 

then at home coffee v milk and cig. 

16:52 pomegranate

grape juice, a bite of Chala

then, again, a fall

lafa salads hummus fries ketchup

coke cig.

what activity did I do

my third power workout

my weight

100.2 kg

my goal weight is 74 kg

I need to lose 26.2 more kilograms

my waist circumference

113.7 cm

my goals

1. to lose body fat

2. to keep it off

3. to eat more healthily 

4. to help others do the same

who do I want to be

I'm thin. my belly is flat. I weigh 74 kg. I can do 20 chin-ups in a row.

I can easily run 10 km. I run 3 times a week. I do yoga once a week and I go to the gym 3 times a week.

I diverse my workout. I go to dance classes, movement classes, calisthenics, free-flow, acro-yoga. 

I learn and practice bodyweight exercises. I try new sports programs like CrossFit. 

I eat salads everyday

I'm vegan

I take B12

I'm strong, fit, happy, muscular, shredded, jacked, lean, thin, ripped, 

I look younger

I avoid overeating

I eat fruits

I cook my food

when I go to a dinner I eat moderately. I finish the event feeling light and without bellyache.

I can see my ribs

I can see my abs

I don't smoke

I avoid unhealthy food as much as I can ( alcohol, cakes, pita, lafa, fries, fried food, cookies, coffee, sugar, oil, salt, processed food, industrial food. 

what can help me to achieve my goals

listening to my belly.

at the moment it's not empty

I should drink water

wait for hunger

then I have watermelon, apples, and lots of other foods. 

relaxing

avoiding eating as long as my belly contain food

avoiding smoking on Shabbat 17:35-18:34

avoiding smoking, coffee and the bakery on Sunday morning

keep weighing and measuring my waist circumference daily

learn about movement

get inspired

watch all Yuval Garb's videos on Instagram.

drinking water

blessing the food I eat.

filling my tasks on time ( preparing lessons in advance, preparing Sunday's lessons)

writing in this blog

journaling

spending more time at home

eating food that will make my sh*t look like bananas, meaning more fruit and vegetables. especially fresh. 

watching Simnett Nutrition videos.

what is my menu, what food do I have

watermelon, tilia herbal tea, walnuts, 

tomato, cucumber, cilantro

lettuce, parsley, potatoes, 

tahini, tofu, dates, 

apples, pumpkin seeds, olives

pickle, red bell pepper, 

what is my food plan for today

meal 1: watermelon

meal 2: salad with chickpea, tahini, cilantro, parsley, olives, tofu, cucumber, chia, pumpkin...

meal 3: apples

meal 4: dates + walnuts

how long did I spend on this blog out of a goal of 60 minutes

30 minutes

free writing

at the moment, my belly is not empty, it digest hard food to digest, that is the doughs

and margarine

I have food at home, I must repeat this mantra

but when I was out, this idea enter my mind and didn't leave it

and then at home, I continued the self-destruction, by smoking and having a coffee

I must find a way to get out of this loop

maybe I should pray to You more

maybe I need to ask You for help

I had 15.5 days of a holiday

and I keep eating those burekases.

I MUST FIND THE WAY TO CONTROL MY EATING AND TO EAT HEALTHILY.

20:21 I feel bad

There’s a pressure in my belly

It’s bloated

I feel my cheeks, the heavy breath, I don’t know

J could go home and cook pasta

I chose to eat out lafa with salads

And fries.

Why? Someone canceled a meeting 

And I went to an event without dinner to meet him

And the other friend has already made other plans

And I wanted dinner

Lafa with salad was more instant

But now I feel bad in my belly.

How could I go home? It felt lonely, 

Again, every time I feel the void, I run away

I think what food around can excite me

This is good stuff

I must be more aware of my behavior

This is the way out, the way to change

Why did I have coke and cig at home later? 

To finish the fall, 

To give up entirely

Because of the pain I caused myself with the food I ate

1306/30295

Thu, Oct 24, 24

 21:03 15 min

I have a heartburn

I have a daily prescribed medication, maybe it causes that in addition to some foods I eat.

I have 2 more days before routine is back and I won't have much free time.

yesterday I made a salad

I didn't finish it

today I started in a cafe where I ordered just a half of a sandwich, just a small chocolate cookie and just an espresso.

I ran today my 3rd run of the week.

tomorrow I plan to have my 3rd strength workout at the gym.

I think I dreamed of the importance of working out very strong to gain muscles. maybe because I watched a Simnett Nutrition video.

today I was at a free food meal

I think I didn't exaggerate

but yesterday I was at one place with free food, and there I think I was compulsively eating. 

so today, I didn't reach the point of a belly ache.

I have leftover of the salad

from yesterday

but I don't think I'll eat it today

I might have to throw it.

I should journal

I have potatoes

I have green beans in the freezer

I have tofu. I haven't changed the water today yet

when I open tofu I should finish it in 3 days. this is why I cut it to 3.

it's not good to eat at night

I should think about the routine

what food am I taking to work. I have short breaks there. and sometimes I reach a fall of sugar situation and I must balance it quickly.

I have pitas in the freezer.

I can make tofu sandwiches with tahini

and vegetables of course

I can buy hummus at hummus restaurants 

but how long are they good for?

I have quarter of watermelon I bought yesterday. 

I have apples I didn't touch for few days

I have pomegranate seeds I prepared yesterday. 

I have vegan clear powder I didn't use for few days.

I want to buy bananas for smoothies.

I have cilantro, lettuce, parsley

pumpkin seeds, 

yes, it's good to remember the food I have at home.

I have dates, walnuts, chia seeds, pasta, lentils, mung beans, rice, quinoa, buckwheat?

tomato sauce

cucumber.

Wed, Oct 23, 24

 15:19

I finally made a salad

after months

it contained 19 ingredients.

as it grew, I moved it to a pot so I could mix it. and the final amount was too much for one meal.

the mistake was that I ate from the pot

instead of filling a small bowl as much times as I need. this will be an improvement for the next time.

I ran my 2nd run of the week with Levana. 

tomorrow, Thursday, it's a holiday and my 4th strength workout is planned.

and then on Friday ( I can actually change between them because of the holiday) is my 3rd run.

so I ate too much

and my face is dry

I think of having a second coffee and smoke

the burekases I had this morning were eaten with cucumber+ tomato I brought from home.

I brought the coffee as well.

I added the boiled potatoes I made yesterday to the salad too.

there are events tonight. I'll find out about them. 

15:35 I ate too much even though it was very healthy food

and it causes me to think of a coffee and a cig.

1304/30295

Mon, Oct 21, 24

 30 minutes

now it's the money time

I mean the next 6 days

I started with a fall

not immediately. I walked the dog, ate a pomegranate, sorted some stuff I had, and went to fix the bike before I ate an omelet sandwich, 2 burekases, and sweet pastry and had a coffee and smoked. 

it's 12:29 and I'm free till 21:00.

I have no papers to check, and no final paper to work on. I have free time finally. 

c (coach): what are your goals?

m (me): 

1. lose body fat

2. keep it off

3. eat more healthily

4. help others do the same

c: list 10 directly health-promoting things you can do till 21:00.

m: 

1. watch Simnett Nutrition videos

2. read Cheeke's book

3. make a salad

4. run

5. check when the yoga lessons this week are

6. learn a bodyweight exercise

7. read the yoga book

8. meditate

9. cook

10. eat grapes and apples and prepare a clear vegan protein drink. 

c: what will you do after this session?

m: I think I'll read about Those We Have Lost

c: and then?

m: I will read Cheeke's book

c: and then?

m: I'll read those articles of people who lost weight

c: please keep writing the 10 other things you can do

m: 

1. I'll read the news

2. walk the dog

3. take a nap

4. make a salad

5. go through the helping tools

6. do some writing exercises

like: well, this is a writing exercise, but I can answer: who do I want to be?

7. Instagram, Facebook, Facebook groups, emails, people, websites, Facebook pages.

8. reflect on my teaching and think about the 12 graders' group

9. watch the day that hasn't finished

10. shave my beard.

c: do you think today will be different?

can it be different?

m: it depends on what I'd do during these 9 hours. 

I might lift myself, and blow a motivating wind on my sail

at the moment I have heartburn because of the burekases I had.

I have lessons at 9-11. these are horrible hours. I can socialize today because of that but I will on Tuesday and Wednesday. and Thursday, Friday, and Saturday. 

c: will I run today?

m: yes. at 8 pm. with the dog.

c: who do you want to be?

m:

I want to be healthy

I run 3 times a week

I weigh 74 kg

my belly is flat

my body fat percentage is 10%.

I work out 3 times at the gym where I do strength workouts.

I practice yoga once a week

I cook 

I prepare food everyday

I make salads, green smoothies, protein beverages

I'm 99% vegan

I avoid eggs and dairy

I consume B12

I'm not in overdraft, I don't owe my friends money, 

besides 2600 NIS for rent I save 1000-2000 more NIS for permanent residence (for purchasing an apartment)

I listen to my belly and act in alliance with it

I act in alignment with the sensations of my body.

I don't have heartburn

I avoid overeating

I avoid smoking, alcohol, coffee, sugar, fried food, too much salt, eating out, oil, 

20:55. I have less than 5 minutes.

I'm overweight

I weigh 100 or more.

I've walked the dog three times already. and finally ran.

tomorrow I plan to go to the gym.

in the morning, and I'll finish with that then.

On Wednesday and Friday, I'll run, with the dog. and on Thursday I'll do my 3rd power workout.

I want to journal.

I read about an actor who lost weight. I read Cheeke's book for 30 minutes. it was about exercises.

Sun, Oct 20, 24

 9:52 20 min -9:16

I started the day with burekases

potato burekas + cucumber + red bell pepper + mushroom burekas 

coffee milk, cig

I'm in an overdraft of 5665+2600 that will be deducted before my salary.

so it's 8265 nis.

I pay interest to the bank. 

I asked a friend to lend me money. He agreed.

now, I owe money to a friend. maybe now I'll stop wasting money on eating out.

I'm home. I need to leave in about 40 minutes.

till then, I'm here till 10:16 and then I'll start working. 

yes, this is my health blog.

C (coach): what are your goals?

M (me): 

lose body fat

keep it off

eat more healthily

 help others do the same.

C: what is your eating plan for today?

M:

clear vegan protein drink

pomegranate

apples

grapes

cook food: pasta, tomato sauce, olives

I should buy tofu!

salad: 

pumpkin seeds, tomato, cucumber, lettuce! tahini, lemon, walnuts, carrot.

water

Tilia herbal tea.

C: what is your exercise plan for today?

M: I'll go to the gym after the lesson I'm giving, I'll take with me water, washed apples and a knife.

I'll also walk the dog 2 more times.

C: what can inspire you today?

M: maybe I can watch short videos or part of them. videos with health content like those Simnet Nutrition uploads.

C: Can you name me 3 more inspiring sources?

M: sure, I can name three more inspiring sources:

On Instagram, I can choose a vegan athlete and read and watch his content for 10 minutes

I can read Cheek's book for 10 minutes

I can do a writing exercise like: who do I want to be?

C: Can this day be different? Why? How?

M: this day can be different.

because I owe 8300 NIS to my friend. so I can waste it on eating out.

so I'll eat my food.

C: That's wonderful!

when is your planned first run of this week?

M: I can run today with my dog. 

I can start here, run to Ketsenelson Street, turn left, run it to Yoseftal Street, and return through the path adjacent to the highway to Kakal Street. Then, I will turn left to the entrance. I should record it on Strava, and write run-walk 1 for this week, with my dog. 

exercising Oct20-26

 plan:

3 strength workouts

3 runs

1 yoga

Sun

1-hour strength 1

Mon

run-walk 1

Tue

1-hour strength 2

Wed

run-walk 2

Thu

run-walk 3

Fri

1-hour strength 3

Sat

did:

3/3 strength workouts

3/3 runs

0/1 yoga

Sat, Oct 19, 24

a food plan for today:

pomegranate

grapes

open sandwiches: 3 slices of bread, avocado, hummus, cucumber, red bell pepper, tomato, lettuce, tofu

clear vegan protein drink

a salad: avocado, cucumber, red bell pepper, tomato, lettuce, tofu, tahini, lemon, walnuts, pumpkin seeds.

cooked food: potatoes. 

planned exercise: a run.  

9:22 30 minutes.

maybe I need to journal more than update my health blog

so I should do it later. because now I'm here.

I did 3 strength workouts this week

I haven't run

haven't practiced yoga.

my goals:

1. lose body fat

2. keep it off

3. eat more healthily

4. help others do the same.

what can I do to achieve my goals:

1. consume the clear vegan protein drinks every day

2. buy dates

3. I have pomegranate

I meditated yesterday and I can keep doing that

I can avoid smoking on Shabbat

my next meals are fruit: apples, pomegranate, grapes

and open sandwiches: avocado, bread, lettuce, tomato, cucumber, carrot, red bell pepper.

what about my running?

I should run with my dog

I should wear shoes when I take her

usually, I feed 2 cats on the morning trip, so I carry their food

and I need a trip when I don't carry things

so it could be one of the other trips

usually, when I walk her I'm tired

I must allocate time or a distance for this run

I should start with something

the other option is to run alone

or to run in the gym.

my goal is 3 runs a week

I should start and return to it.

I last made salads a long time ago. 

I have the ingredients

let me write at the top of this blog a food plan for today. 

after the bread, I have pita

there's a tomato sauce in the fridge for my pasta dish.

I need to buy a Brita filter and some spices and store them in a closed cupboard.

I should weigh myself and measure my waist circumference today and every day.

meditations might help me

I should consume health content

read Cheek's book.

read the yoga book

raw food explained

vegan bundle, raw food bundle, habits, 

I should watch inspiring videos, about fitness and healthy nutrition

I should read articles about healthy foods and overcoming food addictions.

when I go to a social meal, I must moderate my eating

I must stop eating before my belly hurts

I must eat less burekases

and bread in general

maybe, instead of eating Lafa with salads, I can eat just the salad with hummus

I can order a salad bowl.

soon I'll go back to college and there I can order salads.

I should check when there are yoga lessons today and next week

I should carry food with me when I go out

instead of cakes or olives and pickles, I should prepare salads or cook dishes when I go to a social buffet meal.

I should listen to my belly and avoid eating when I'm not hungry

stop eating when it's enough

have healthy food for the situation I'd suddenly be hungry.

I should listen to podcasts about self-growth and healthy lifestyles

I feel bad. I had a coffee and a cig this morning. that's all. now I feel depressed and tired.

how can I stop these addictions to coffee and smoking?

I should consume more green leaves

not only lettuce

I must use the lettuce in my fridge

I must make salads every day

I should also buy parsley and cilantro and add them to my daily salads too.

1303/30295

Fri, Oct 19, 24

 who do I want to be?

I listen to my belly.

I run 3 times a week.

I don’t postpone workouts.

I search for the next yoga lessons.

I learn about a bodyweight exercise.

I practice it.

I meditate.

I write for 60 minutes a day in my health journey blog.

I take food with me when I leave the house, even if I am not hungry at all.

I’m aware of my breath.

Fri, Oct 18, 24

Every day 1 hour of writing here.

what I ate.

my food plan. 

what I ate:

1st meal: pizza burekas, potato burekas, chocolate pastry, coffee v milk, cigarette.

water fast

2nd meal

water fast

3rd meal

water fast

4th meal

water fast

5th meal

night fast

10:04

30 minutes

I dedicate 30 minutes to my healing.

should I have a new column in my daily paper? 

I'll leave it as it is for the time being.

I have apples, grapes, 

instead, I chose to ride my bike to the bakery

spend money I don't have

I thought that being in debt to the bank would prevent me from spending money.

it doesn't happen.

I keep spending money on eating out.

my addiction is deep

I want to change it.

I have left 9 days of holiday to use this time for healing

but in the meantime, I do things I haven't done, like taking the electric bike to the bike shop or giving away a lot of clothes and unnecessary things, but there's not change yet.

I must cut the vicious cycle.

somehow.

so at the moment, I dedicate 30 minutes to my healing. 

I think I should use writing exercises 

like

who do I want to be?

How would I like today/ tomorrow look like?

yesterday I weighed myself and it showed 100.1 kg.

that's bad. my situation got worse. 

I have a free day today.

at 11 I have 1 hour of an online lesson I'm giving

that's it

no other plans

I have 2 things in my mind

maybe 4

Kabbalat Shabbat - but I don't have to

2 dog trips

and gym.

and a fifth one - a meeting with Noga. 

you see? this is crazy.

ok, let's start being practical. 

I need a menu for today

you see? I have a daily page

but the column is limited.

I need freedom of space on my page.

Let me write an eating plan.

an eating plan for today and tomorrow.

Today

first meal: happened already

water fast

2nd meal: clear vegan protein drink, grapes.

water fast

3rd meal:

3 slices of bread, avocado, hummus, olives, pickles, tomato, lettuce, cucumber.

water fast: 

4th meal: 

anona, apples

water fast

5th meal: a salad

tofu, cucumber, tahini, lemon, tomato, lettuce, pumpkin seeds, 

night fast.

am I going to the gym today or tomorrow?

I shouldn't postpone it

I should avoid procrastinating exercising

I need to return to running.

it doesn't make sense I don't have time for yoga when I have 17 days off

WOW. 18 minutes of writing and there's already an impact

I'm already feel lifted

I wonder what would have happened if I had written before the last fall of riding to the bakery and spending money I don't have

I should have a daily plan for my healing. 

I should weigh myself

write for 1 hour, but not at one time, on the blog

I should have a physical paper

my daily healing plan

1. weigh

2. waist circumference

3. write for 60 minutes, but not at once, in this blog

4. write an eating plan

5. write what you ate

6. get inspired

7. food preparation

7.1. cook

7.2. make a salad

7.3. make a sandwich

7.4. make a smoothie/ protein drink

7.5. wash the dishes

7.6. take food when you go out

7.7. buy health items

another tool: the LTYB (listen to your belly )  column

10:29 I'm on a water fast between meals. because I feel content in my belly.

my four goals:

1. lose body fat

2. keep it off

3. eat more healthily

4. help others do the same

let me number the rest of the tools

1. priority

I have other obligations, even now when I have 17 days of holiday

I have work that I don't finish. 

but my healing is more important

and it will make my function in other obligations better

so I must make it my first priority.

30 minutes are over. 

I'll complete 30 more minutes here today. 

1301/30295

Wed, Oct 16, 24

 12:26 20 min

I have free days. I have 10 more days of not going to my workplace. there's work from home but I'm free and still eat shitty. 

my vision for the rest of this day.

I'll finish the coffee I have

I didn't smoke the whole of the last cigarette.

I will have water and listen to my belly after I've eaten a lot of dough.

at 5:55 I'm at the synagogue 

at 6:45 there's a holiday dinner. I plan not to eat too much. and listen to my belly.

till then, I will have water. if I'm hungry, I have the watermelon and grapes.

after the meal, I will have a desire/ appeal to smoke and drink something with that cigarette.

I plan to try to avoid that cigarette. 

Instead, I plan to have Tilia herbal tea.

My vision for tomorrow, which is a holiday, is to go to the gym in the morning.

I plan to eat my grapes

clear protein drink

I plan to cook the potatoes

make a salad out of lettuce, bell pepper, cucumber, tomato, lemon, and tahini.

I will add pumpkin seeds and tofu. 

I plan to make open sandwiches with avocado and hummus, cucumber, lettuce, tomato, and bell pepper.

today I plan to wear running shoes when I walk my dog and run with her.

my goals

1. lose body fat

2. keep it off

3. eat more healthily

4. help others do the same.

tips for reaching my goals:

don't make plans with other people and communities

consume inspiring health content

this war reminded me that I have been avoiding the political situation in my country, and in the last year I saw that it was a mistake not to be involved so I started to dedicate a lot of time to consuming content about the situation. As a result, I have less time for health content.

I also know, that after these precious 10 days, I'm going to start a busy time (my academic year will begin) so I will have even less time to heal.

I want to lose weight

and have a flat belly

I can read Raw Food Explained, Cheeke's book, 

watch fitness videos

learn about bodyweight exercises. one exercise at a time.

I should eat less

I should dedicate a whole hour to this writing, not to tick Vs and touch every realm I need to improve.

I'm addicted to burekases, coffee, cigarettes, chocolate

yesterday I had 3 shots of Arak and drove home drunk.

that's it. 20 minutes are over. I must change some things. I must.

1300/30295

Tue, Oct 15, 24

 11:38 - 16 min update

I listened to the podcast Fit Father. there was an interview with Adam who is turning 53 and made a change.

it was lifting. I should consume lifting content

and do lifting deeds

like writing my goals, doing writing exercises like writing thanks, writing about the next day, planning the next day

this is still a holiday, I don't work at my workplace

I still work from home, and I have left 12 days of that

yesterday I kept taking unnecessary things from my house to give away

I do things I didn't do when it was routine and when I was abroad

that reminds me of a few more things I need to do.

I should be more organized.

but I had insights

having taken out of the house unnecessary things, won't necessarily make me let my body fat go

why?

because I learn from other people's experiences

my brother doesn't keep anything unnecessary thing at home and still has difficulty with losing fat.

and another friend who is a cleanliness freak,  still gained fat.

but anyway, I started doing that, maybe it will help me think that it is easy for me to move from place to place.

let me be more focused on health, nutrition, diet, exercising

I started the day badly, with burekas again,  eating out, coffee, smoking, and non-vegan food.

at home, I could have coffee and a cig. I have milk. I could prepare (as part of my food preparation) open sandwiches with tofu, tomato, and hummus.

I have fruit: grapes, pomegranate, apples, anona, 

I need to buy dates

today I'm going to cook pasta. but this time not half a pack but a third.

I should measure my weight and waist circumference.

thank You, I'm on a long holiday, at home and not abroad

1299/39295

Exercising Oct 13-19

 plan:

3 strength

3 cardio

1 yoga

Sun

strength workout

Mon

Tue

strength workout

Wed

Thu

Fri

Sat

did:

2/3 strength

0/3 cardio

0/1 yoga

1298/30295

Fri, Oct 11, 24

 10:54

I took the trousers that didn't fit me out of the closest

I kept them for years, for the purpose that I would lose weight and they would fit me again.

 a friend kept pushing me to take them out, for charity

now I have 2.5 weeks of a holiday. now 16 days are left. I know that time passes quickly.

I am not satisfied with the decision

but I think I won't go back

and avoid overthinking about the options for all the unnecessary things I will take out of the house.

the purpose of taking these things out is to practice letting things go

and maybe it will help me to let fat go or move to another apartment more easily

12:17 15 minutes

so today I'll take some things out

I've just eaten my cooked quinoa + canned beans in tomato sauce

I added to the cooking zucchini and bell peppers.

today is a fast. it will last till tomorrow

a health promoter suggested continuing it till Sunday morning and EARN another night of cleaning. 

I might go for it. I'll see. I will have only water.

so, next week, I'll exercise

I have 16 more days of holiday

but I have errands.

I'll journal, where I can write freely about everything, and express my changing emotions.

I can read the book of Robert Cheeke, and return to promoting health by reading inspiring articles and sharing them.

I will have time for yoga

for my run-walks

and my strength trainings

I'm so happy that I'll have time for my exercising program.

yesterday, I took dates and apples with me, 

and I ate the dates and later 3 apples on the streets

instead of eating out

that was a success story. 

I should keep taking food with me wherever I go

oh no, am I starting to be noon-tired?

I've just eaten

I have time to rest

it looks like I won't work before the work I have to do outside.

fine, I'll take a rest. when I go out, I'll take the 2 apples I have. 

I have a pomegranate from the neighborhood. I need to sit and prepare it for eating. 

I live alone and as long as I don't change my mind, it's going to be like that. me and my dog.

I should clean the house. keep it clean. clean it on a regular basis. it might raise my self-worth or self-esteem. 

1297/30295

Exercising 6-12 oct

 plan:

3 power workouts

3 run-walks

1 yoga

Sun

Mon

45 min power workout - I raised weights.

Tue

Wed

Thu

1 hour gym

Fri

Sat

did

2/3 power workouts

0/3 run-walks

0/1 yoga

1296/30295

Sat, Oct 5, 24

 17:34 20-minute update.

I think I did 3 power/ strength workouts this week. one of them was 30 minutes.

I might go to the gym today if I have a lift. I'll know in 24 minutes.

I have a headache.

I have food. 

it's been a holiday for the last 4 days.

every day there was a meal that I didn't cook.

I have a column in my daily paper for food preparation. 

let me add some words in there.

the title is not enough

I need reminders

food preparation:

smoothie

salad

cooking

sandwich.

I'm home now. I tend to stay out as if I escape being alone, with myself, especially to be alone. at home I have food. at home, I can tidy my house and sort my stuff. 

like the fat in my body, I have a lot of things in the house that I don't use and I should let go and take out.

next week, I start a 2.5 weeks of a holiday. I plan to clean and sort my stuff.

I can put notes in my pockets. should I do it now? why not.

I made 8 notes

breathe instead. write.

pay attention to the point it's enough and stop.

cigs take your energy. you smell bad and stink

listen to your belly 

have water

I have food

more fresh fruit & vegetables.

start with your food.

my goals

to lose body fat

to eat healthily

to keep the fat off

to help others do the same

ideas, how to achieve these goals:

list all the deeds you do:

for example:

a walk with Levana

diary

health blog

preparing the lesson for 12 grade

washing the dishes

cutting nails

reading the news 

having water.

more tips and ideas.

running. I didn't run this week

maybe when I said: "ok I can run 3-6 times a week instead of 3 times", then I stopped running.

so maybe I should return my plan to 3 times a week and give it a chance to make it rooted. 

1295/30295