Mon, March 31, 25

 18:26 10 minutes 

10 minutes of writing? 

What did I eat today?

Tomorrow I'm going to work. I'm not 100% healthy. 

I didn't smoke or have coffee for 7 days. That's a lot. really. 

I'm still fat. I still need to change my eating habits. Today, I ate about 1.25 pita bread.

The hummus I ate included oil.

It's hard for me to document everything I eat. 

I need to divide my free time between learning about health, getting inspired, and doing other things like reading prose, reading about those who died, reading the news, learning about how to be a good teacher, it's endless. But not all my free time should be dedicated to health.

I can offer L to go to the gym today. 

it's not good to sit too much, too long. 

I should learn about bodyweight exercises. 

1344/30295

Sun, Mar 30,

12:00

I started antibiotics today 

and at the moment I'm full

12:48 I've eaten a baguette and still feel pressure in my belly.

18:12

how can I learn now or get inspired? I'll start with learning. I can read Cheeke's book. 

ok. 30 minutes. 

done.

now? 

30 more min of that? first, stand a little. 

I'll try a video. and I'll use the documents of websites, people, Facebook groups, etc. 

1343/30295

Fri, Mar 28, 25

 12:15

I'm still sick. I want to rest today and tomorrow. and to stick to raw food, to consume lettuce today and minimize my food consumption

to get healed quickly. 

now it's the time for learning and getting inspired.

I'll start with YouTube. Chris. 

1342/30295

Thu, Mar 27, 25

 12:35

I'm still sick. It's only about resting. It's also what I eat regarding recovery speed.

At least I don't smoke cigs, and also I ran out of rolling paper. I have left some long and ugly cigs from Romania.

There are many good sources of information that can lift me. I'll open a document for that. 

I'll mention items here. I can't add an item before consuming some of its content first.

1341/30295

Wed, Mar 26, 25

 11:17

menu for today:

apples, strawberries, clementines, 

salad, 

dates, Brazil nuts, 

11:36. That's it, I'm free. until 15:30

At the moment, my belly is full

Today I've eaten cornflakes + vegan milk

and whole wheat pasta with tomato sauce.

I can read Cheeke's book. for 30 minutes. Yes. 

1340/30295

Tue, Mar 25, 25

 10:57

I'm a bit sick. I've stayed at home. 

I realized there's pasta I've made. 

1339/30295

Mon, Mar 24, 25

 17:42

10-15 min

I'm sitting

I'm a little bit sick

I'm at work but not doing much

I let my supervisors know that I'm not coming to work tomorrow.

I must rest. and see by 4 pm if I need another day.

I passed by the bakery. I bought a small sandwich, pizza burekas, potato burekas, spinach burekas, and a chocolate pastry. 

my partner might cook dinner. I have fruit and veggies he cut for me but I didn't touch them. why?

we did one workout for this week. 

I have a headache. I need to lay down and rest.

1338/30295

Sat, Mar 22, 25

weight

food preparation

food

workouts

insights

learning

I ate  2.5 malwahs this morning. Malwah is a thick dough with margarine. which my partner bought and made.

I should read again about natural treatment to hypothyroid.

https://www.medicalnewstoday.com/articles/remedies-for-hypothyroidism

read.

30 minutes of inspiration:

 

1337/30295

Friday, March 21, 2025. Adar 21, 5785.

 20:43.

I bought 2X2X9 clementines today or maybe 2X9.

We went to the gym. it was our second workout. tomorrow we'll go to the third. 

I'm going to learn about health now. Also, to get inspired. my belly is full actually. 

So, maybe I'll stop heating the water to make pasta?

I also put the frozen dish in the fridge so that there will be more available food.

health coaching

maybe I need to monitor my cooking, salad making, weight, 

but if I update the documents there, I will not do it here which is part of my 30295 not vow deal.

let's do it in parallel.

ok, I'll update the documents there. 

1336/30295

Tue, Mar 18, 25

 19:34 

my goals in this process:

1. eat more healthily

2. lose body fat

3. keep it off

4. help others do the same

What are the tips I give myself to reach these goals?

listen to my belly. don't eat if you're not hungry.

have water. drink water. 

feel hungry. it will not kill you.

prepare your food. make a salad. cook. cook soup.

turn to your food. take food with you. turn to it first.

read about nutrition. learn about it and process the material.

test yourself about it.

weigh yourself every morning. write about the process here every day. 

sleep well

go to sleep early

have your space

be true to yourself

I'm tired of this

I need to journal. Journaling is my next tip. 

I weigh 102 kilograms. it's a lot. how can I reduce my weight? How can I lose weight?

I must eat less

I must choose my foods wisely

I should reach a sensation of feeling light, of a loose belly, and keep it 24/7.

it's so good to be in my room. alone. I mean without other human beings. 

maybe I need more than 15 minutes. maybe I need 30 minutes. even if I don't have anything to write, I can stop for a while and ponder. 

Alright, 5 more minutes. yes? or should I turn to reading? 5. 

Tomorrow, I have a lesson in the morning, then 2+1+1 lessons, then maybe a meeting

then at 4 pm a lesson, at 5:40 a lesson, at 6:50-7:50 a lesson. and then I'm free to work on my final paper.

On Thursday, I have Wingate. 8:15-13:30. only 3 lessons, and an online a-synchronous lesson. 

I have a free weekend.  

ok, now it's time for learning. 

Sunday, March 16, 2025

19:00. 

I have a coach. I meet her online once a month for 25 minutes. 

I do the rest. Most of the time,  I update my notes on my phone. And I need to copy-paste it here.

I think that there are changes. I have pressure in life. I have my studies. I have my workplaces. I need to find a new workplace for next year. Semester B in college is starting on Thursday. I have 3 courses + an online course. With Your help, I'll do it step by step. I also have my relationship. and there is a trip on Passover. 

So, my goals. 

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

what's new?

I want to eat fewer times out. 

Today I ate out. Yesterday I ate out twice. 

I want to eat my food, home-made food, to cook, to make salads, to eat more vegan protein, to take B12, 

I want to reduce my bread consumption. 

I need to listen more to my belly, to avoid eating when I'm not hungry. 

to read more about health. 

15 minutes of health learning:

 

Fri, Mar 7, 25

health learning and inspiration:

reasons why you shouldn't eat margarine

I finished reading it. 

now I'll read: 5 natural remedies for hypothyroidism

30 minutes - done

I finished reading the article.

processing the article:

I need Selenium, which is found in Brazil nuts.

A gluten-free and sugar-free diet is recommended. they cause inflammation and the latter causes something I don't remember. 

Probiotic is recommended.

B1 and B12 are recommended. I should test myself about this article. 

let's do it.  I did it. asked ChatGPT to make me a 10 multi-choice questions. Got 9/10. That's amazing. 

now I'll read the book of Cheeke. 

I'm having a coffee and don't enjoy it. I think it makes me less focused. 

30 more minutes of learning and getting inspired - V

another article now - another 30 minutes - V

diet and inflammation

Anti Inflammatory Diet

https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet

sugar, white flour, trans fats, and fried foods cause inflammation. 

I'm in processed food: read the labels

I finished reading this article.

I'm cooking buckwheat, green and red lentils, onion zucchini, and a carrot. I plan to make a salad later.

now what? I can read other things/ work, or get inspired. 

30 minutes of getting inspired - less than that. 

I started on Instagram, read content of MiguelTheVegan. Then turned to the messages on Instagram and downloaded Frit Horstmann StarterPack 6 page guide. 

Thu, Mar 6, 25

 9:10 time to learn about health

30 minutes: 

reason # 10 

I'm at "recommendations".

Wed, Mar 5, 25

I have some time to learn about health.

reason # 10 

Tue, Mar 4, 25

 20:32

I think that I’m more aware

My state of mind is more of someone who goes on a diet

I want to lessen bread, dough, pastries,

Sugar

Salt, sauces, condiments,

Mock meat, 

Oil, fried foods, falafel, fries, 

Processed foods, 

Dairy, cheese

Eggs

Coffee, chocolate

I can eat nuts, seeds, dates, dried foods

I aim to feel loose belly all day long

Mon, Mar 3, 25

 13:35

My goals are to eat more healthily, lose fat, keep it off, and help others do the same.

the tips I'm giving myself to achieve these goals:

1. listen to your belly

don't eat when you're not hungry

don't eat when you're still digesting and there's content/ pressure in your belly

when you're eating, stop when you START feeling full.

2. don't look for satisfaction in life in food

if you feel unfulfilled, food will not help you

if you eat then, you will not stop eating because eating is not the answer

fill the void in other deeds like reading, learning, meditating, etc. 

3. eat more fresh fruit and vegetables

make salads every day

eat green leaves every day

4. avoid bread, doughs, pastries, pita bread, buns, 

eat rice, buckwheat, quinoa instead

5. eat legumes

6. cook legumes, whole cereals, and vegetables.

7. 3 times a week 60 minutes of power workouts.

8. I should return to running, and yoga later. I should continue with the CrossFit. I have 8 more workouts there. later I can do something like BetterMe. 

9. sleep enough and rest enough

10. find time to consume content about health. read, get inspired, and learn about it. 

11. avoid coffee, animal products, dairy, eggs, cheese, take B12, avoid salt, sugar.

12. buy dates, 

13. add raisins and dried blueberries to cooked food and salads. 

14. add seaweed and ground flax seeds.

drink herbal tea 

weigh yourself

measure your waist circumference

meditate

relax

learn about it.

ok, since I repeated the last tip, I'll learn now.

10 reasons why you shouldn't eat margarine

reason #7 , I read reason #8 as well. #9 as well. I should not only read but process the material too.

https://reviewology.com/diet/10-important-reasons-why-you-shouldnt-eat-margarine/

I also want to read about natural ways / diet to cure hypothyroidism. 

https://www.healthline.com/health/hypothyroidism/five-natural-remedies-for-hypothyroidism

21:20 I did 60-minute workout

but then had a fall. I ate Lafa bread with hummus salads, fries, and some lentil soup. then at home, green tea, v milk and a cig.

I want to change that. I want to eat homemade food. I want to make salads and cook. 

and eat my fruit. I hope to change it starting from now. I want to keep a loose belly feeling. 

Sun, Mar 2, 25

 8:24. It’s important that I’ll have available healthy food near me. And secondly, that I will listen to my belly and avoid eating when I’m not hungry. 

I ate a sandwich with omelette , cream cheese, potato burekas, chocolate pastry, coffee v milk. 

Health content:

I’ll read about: blogs of vegan athletes

Sat, Mar 1, 25

 18:13. 10 minutes of writing. 

I over ate. 

What can I write? Maybe I should read about health. 

I should check my bank balance daily. I don’t want to stop the amount I monthly save. 

I spend a lot of money. I’ve spent a lot of money lately. 

I should dedicate more time for health content on a daily basis. After this writing I’ll do that. 

Tomorrow, I’m waking up at 4:15, go on the train at 5:05. I enter a class at 8:30, I have 2 lessons, 3, 4, 5, 6, 7, 8. 2 private lessons, Yoav. 

Alright. Now I’ll read reason #4 to

I read 4,5,6 but I’m not concentrated.

21:52 it’s the end of the day. There is pressure in my belly.

My partner offered me food. He’s a bit hungry. Our bodies are so different. He is hungry more often. I digest food slowly. I said no. 

I’m going to sleep with a belly with pressure in it. I filled it too much to its capability to process it. 

I bought today 4 shirts to work. I think they are xxxl. I used to wear medium. When I will succeed to lose weight, I think I’ll save them for a while. For sure I will save smaller sizes. 

My coach. i am meeting her on March 11. I will ask if we can meet her for 30 minutes or 25 for half price once in 2 weeks.