1. My
Food
Diary
Week
1:
March
3-‐10
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
3
Context:
In
a
2-‐day
workshop
in
Antipolo
(Meralco
Fdn).
Early
start.
Did
not
go
for
breakfast
anymore.
At
tipid
ng
mga
panahong
ito.
But
within
the
conference
area,
the
menu
is
set.
Who
are
you
with:
my
health
advocacy
group
Breakfast
1
pc
cupcake-‐sized
Cassava
cake
7:30AM
1
pc
ball/fist-‐sized
Ponkan
orange
¼
of
the
1
pc
palm-‐sized
Spam
and
egg
sandwich
9:30AM
1
cup
Brewed
coffee
w/
1tsp
brown
sugar
Spam
is
high
fat
meat;
equivalent
to
3
low
fat
meat
Lunch
12:30PM
¾
cup
Beef
wanton
soup
with
small
noodles
1
cup
White
rice
Pizza
is
also
high
in
fat
½
cup
Broccoli
leaves
in
hoisin
sauce
1
palm-‐sized
Grilled
Tanguige
Teriyaki
Cream
based
soup
is
high
fat,
good
thing
you
only
had
small
serving
of
it
2
pcs
sliced
(triangle)
Watermelon
2
cube-‐sized
Papaya
Avoid
eating
more
than
1
high
fat
food
in
a
day
PM
Snacks
1
palm-‐sized
Meat
pizza
I
appreciate
that
you
did
not
have
rice
for
dinner
because
you
had
Caramela’s
bar
J
1
cup
Brewed
Coffee
w/
1
tsp
brown
sugar
Dinner
6:27PM
Less
¼
cup
size
Cream
with
Asparagus
Soup
1
cup
Steamed
vegetables
(Carrots,
Beans,
Cauliflower,
Corn)
1
palm-‐sized
Roast
beef
less
the
sauce
¼
of
the
palm-‐sized
Caramela’s
bar
(made
of
condensed
milk)
Meal
Quantity
Kinds
of
Food
Remarks
(from
Bern)
2. (portion
sizes,
etc)
Date:
March
4
Context:
In
a
2-‐day
workshop
in
Antipolo
(Meralco
Fdn).
Menu
is
set
Who
are
you
with:
my
health
advocacy
group
Breakfast
7:30AM
1
cup
White
Rice
1
pc
Sunny
side-‐up
egg
You
may
still
add
fruits
J
2
pcs
palm-‐sized
Chicken
tocino
(w/o
skin)
1
cup
Brewed
Coffee
w/
1
tsp
brown
sugar
2
small
pcs
(triangle-‐sized)
Watermelon
AM
Snacks
at
10
½
palm-‐sized
Burger
1
cup
Brewed
Coffee
w/
1
tsp
brown
sugar
¼
cup
Grower’s
Spicy
Peanuts
Lunch
12PM
2
small
pcs
(cube-‐sized)
Honeydew
Half
ball-‐sized
Orange
2
matchbox-‐sized
Beef
Kare-‐kare
with
1
cup
vegetables
1
cup
White
Rice
PM
Snacks
at
3
Half
palm-‐size
Pork
Empanada
Dinner
7:30PM
With
hubby
1
cup
Noodles
then
all
are
soup
and
veggies
(All-‐veggie
Asam-‐Laksa
Soup)
–
Sour
and
Spicy
with
Cucumber
strips,
Pineapple
bits,
greens
and
boiled
egg
2
pcs
Kuchay-‐pork
Dumpling
(chives
and
pork
but
more
veggie)
1
small
(golf-‐ball
like
but
smaller)
Gulab
Jamun
(Indian
dessert)
–
you
can
check
it
out
sa
net
but
I
believe
its
milk
and
sugar…
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
5
Context:
Lunch
Meeting
with
CRSF
Board
at
Clean
Plate
(UPTC)
–
an
organic
food
resto
Who
are
you
with:
my
health
advocacy
group
Breakfast
No
breakfast,
I
was
running
late
3.
Lunch
3
tbsp
/
½
cup
rice
Black
Rice
Valenciana
(free-‐range
chicken,
1
small-‐pc
chicken
wings,
naked
chorizo,
mussels,
cold-‐pressed
coconut
milk
&
black
rice
–
all
cut
into
small
pcs
and
mixed
with
the
rice)
2
tbsp
/
½
cup
carbs
3
pcs
Al
Negra
Pasta
(deep
sea
baby
squid,
roasted
garlic,
basilica,
organic
wheat
capellini)
Lettuce
Greens
Little
less
than
palm-‐sized
2
pcs
Ratatouille
Pizza
(organic
eggplant,
zucchini,
peppers,
mushrooms,
mozza,
herbs
and
fresh
pomodoro)
Little
less
than
palm-‐sized
1
pc
Quezo
Blanco
Pizza
(mozza,
white
goat’s
cheese,
basil
and
olive
oil)
Please
don’t
skip
breakfast
as
much
as
possible.
You
may
have
bread
or
oats
J
1
tbsp
Benguet
Suman
(black
rice,
cassava,
coco
sugar,
butter)
1
tsp
Carrot
Cake
Good
thing
that
you
are
eating
those
high
fat
food
in
moderation
1
pc
(very
small)
Durian
Quezo
Candy
1
cup
Brewed
coffee
w/
1
tsp
coco
sugar
Dinner
7:30PM
w/
hubby
1
cup
White
Rice
1
bowl
,
3
pcs
small
cuts
Tinola
Chicken
with
no
skin
1
tetra
pack
Nescafe
1
small
pc
Dark
chocolate
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
6
Who
are
you
with:
Alone
the
whole
time.
Went
to
UPManila
for
work
mid-‐day
Breakfast
9AM
1
cup
White
rice
Good
quantity
and
quality
of
food
J
2
pcs
Adobong
posit
Lunch
1:30
1
cup
White
rice
1
cup
Sinabawang
gulay
with
little
small
vermicelli
noodles
1
stick
Veggie
Meat
barbeque
w/
sauce
1
glass
White
gulaman
with
2
pcs
Lychees
4.
PM
Snacks
5:30
5
pcs
Fried
Chicken
balls
(street
food)
with
sweet
and
spicy
sauce
Dinner
6:30
3
pcs
small
cut
Chicken
without
skin
(Chicken
ala
King
style)
1
cup
White
Rice
1
pc
fist-‐sized
Star
Apple
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
7
Context:
Went
to
a
Healing
Mission
with
Traditional
Healers
in
Pampanga
for
the
whole
day
Who
are
you
with:
Traditional
healers
group
Breakfast
7:30
1
pc
fist-‐sized
Star
Apple
1
pc
Scrambled
egg
1
pc
fist-‐sized
Yellow
Sweet
Potato
1
cup
Brewed
Coffee
In
terms
of
calories,
it’s
okay
that
you
had
halo-‐halo.
Your
total
caloric
intake
is
still
within
your
prescribed
diet.
But
if
you
will
consider
our
goal
to
have
abs,
avoid
doing
this
again.
Just
stick
to
your
diet
prescription
per
food
group
AM
Snacks
11
1
cup
(styro
cup)
Sopas
Lunch
1:30PM
1
cup
White
Rice
Steamed
veggies
–
2
Okras,
1
round
Talong
2
tbsp
Puso
ng
Saging
1
tbsp
Pork
Giniling
2
tbsp
Laman
ng
Rellenong
Bangus
1
glass
(plastic
cup)
Halo-‐halo
w/o
ice
cream
w/
2
tbsp
white
sugar
¼
cup
Peanuts
steamed
w/
shell
Dinner
¼
cup
Dinuguan
(more
sabaw
than
laman)
2
pcs
smaller
than
palm-‐
sized
Puto
5. 1
fist-‐sized
Violet
sweet
potato
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
8
Context:
Women
Wellness
Buffet
at
the
Ginhawa
House
Who
are
you
with:
with
Ginhawa
healers
and
co-‐retreatants
Breakfast
1
fist-‐sized
Mango
Inadequate
protein
intake
Lunch
12:30
¼
cup
Steamed
Veggies
w/
2
tbsp
peanut
sauce
2
pcs
Veggie
Meat
with
curry
sauce
1
cup
White
rice
1
pc
Banana
PM
Snacks
at
4
1
pc
Banana
w/
1
tsp
peanut
sauce
1
½
pcs
White
bread
w/
2
tbsp
tamarind
sauce
Dinner
1
cup
White
rice
1
cup
Upo
sautéed
with
konting
sabaw
3
pcs
small
cuts
Pork
Adobo
(without
the
fat
part)
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
9
Who
are
you
with:
Alone
the
whole
time
Breakfast
1
cup
White
Rice
1
pc
palm-‐sized
Maling
fried
1
pc
Scrambled
Egg
AM
Snacks
16
oz
Ginger,
Carrot
&
Apple
juice
w/
less
milk
and
less
syrup
(1/4
cup)
Lunch
1
cup
White
Rice
3
pcs
small
cuts
Ginataan
Chicken
(w/o
Skin)
PM
Snacks
1
cup
Swiss
Miss
Dark
Choco
6. Dinner
1
cup
White
Rice
1
cup
or
more
Ampalaya
with
Egg
1
small
square
Hopia
baboy
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
10
Who
are
you
with:
Lunch
Meeting
with
Healers
at
Little
Quiapo
Start
of
Exercise
Routine
1
½
hrs
Breakfast
1
cup
White
Rice
3
pcs
matchbox-‐sized
Pork
adobo
(w/o
the
fat
part)
Am
Snacks
1
cup
Swiss
Miss
Dark
Choco
Lunch
at
11
1
cup
White
Rice
1
cup
or
more
Pakbet
Tokwa
has
low
protein
biologic
value
2
pcs
very
small
Pork
Lumpia
fried
3
pcs
small
slice
Tokwa
Just
have
either
swiss
miss
or
coffee
for
the
whole
day
PM
Snacks
1
½
square
Hopia
Baboy
Hopia
is
part
of
your
rice
exchange
1
pc
Banana
1
cup
Great
Taste
White
Coffee
Dinner
1
cup
Patola
w/
very
little
misua
1
cup
White
rice
½
pc
Fried
Galunggong
Week
2:
March
11-‐18
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
7. Date:
March
11
Context:
PM
Meeting
with
SARILAYA
Secretariat
Who
are
you
with:
my
health
advocacy
group
Breakfast
1
cup
White
Rice
Inadequate
rice
exchange
1
pc
Fried
egg
Sunny-‐side
up
1
thin
slice
palm-‐sized
Fried
Ham
Too
much
coffee
1
cup
Great
Taste
Coffee
(White
Choco)
Lunch
1
cup
Dining-‐ding
¼
cup
Fried
Tawilis
PM
Snacks
1
teacup-‐sized
Tea
(without
sweetener)
1
slice
(2
servings)
Papaya
1
pc
Lakatan
Banana
½
slice,
fist-‐sized
Star
Apple
½
pc
Brown
bread
w/
kesong
puti
¼
1
cup
Coffee
3-‐in-‐1
Dinner
1
cup
White
rice
1
cup
Langka
Gata
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
12
Context:
PM
Meeting
with
SARILAYA
Secretariat
Who
are
you
with:
my
health
advocacy
group
Breakfast
1
cup
White
rice
Review
your
diet
prescription
¼
cup
Century
Tuna
with
Tomato
1
pc
Fried
egg
Sunny-‐side
up
AM
Snacks
2
servings
Papaya
Just
have
either
swiss
miss
or
coffee
for
the
whole
day
1
cup
Swiss
Miss
Dark
Choco
Lunch
1
½
pcs
Samosa
w/
tamarind
chutney
sauce
1
cup
(2pcs)
Chicken
without
skin
with
patola
(Tinola
type)
8.
Whole
day
2
cups
Coffee
3-‐in-‐1
Dinner
1
cup
White
rice
1
pc
Talong
w/
1
tsp
bagoong
1
pc
Turon
(1
banana
w/
langka)
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
13
Context:
Processing
of
papers
at
UPM
(only
PhP200
budget)
Who:
Alone
Breakfast
1
pc
Sunny-‐side
up
egg
Too
much
fat
for
today.
1
cup,
3
pcs
small
cuts
Asado
Chicken
1
cup
White
rice
Not
so
good
quality
of
foods
Lunch
&
Dinner
15
pcs
Fishball
with
sweet
and
spicy
sauce
5
pcs
Cheese
sticks
w/
ketchup
1
pc
Krispy
Kreme
donut
brought
by
the
professor
1
large
cup
Gulaman
with
Buko
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
14
Who
are
you
with:
Alone
Breakfast
1
cup
White
rice
Choco
cookies
is
part
of
your
rice
exchange.
Therefore
you
exceeded
your
rice
servings
for
the
day
½
cup
Pork
Giniling
Lunch
2
servings
(1
big
slice)
Papaya
1
cup
Gatang
Langka
1
cup
White
rice
1
palm-‐sized
White
fish
Dinner
1
cup
White
rice
9. 1
cup,
3
pcs
small
cuts
Spicy
Chicken
(saucey)
3
pcs
Choco
Cookies
1
pc
Banana
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
15
Context:
PM
Talk
with
Hubby
Breakfast
1
cup
White
rice
Too
much
carbs
because
of
pizza
and
cake
2
pcs,
small
cuts
Pork
Asado
1
pc
Choco
cookies
Lunch
1
cup
White
rice
1
cup
Pakbet
Ilocano
1
pc
Chicken
Atay
(adobo)
PM
Snacks
1
cup
3-‐in-‐1
Coffee
1
pc
Raisin
Bread
w/
1
tsp
butter
1
pc
Flat
Tops
8
pcs
Grapes
1
slice
Suha
1
pc
(Personal-‐sized
slice)
Pepperoni
Pizza
(Pizza
Hut)
Dinner
½
cup
White
rice
1
pc,
palm-‐sized
Barbeque
Chix
w/o
skin
1
tbsp,
small
sliced
Pork
Adobo
w/
small-‐size
potatoes
½
slice
Camp-‐fire
Cake
(Choco
moist
cake
with
white
icing)
½
cup
Unsweetened
Peppermint
Tea
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
10. Date:
March
16
Context:
Dinner
Meeting
with
Researchers
(until
11PM)
Who
are
you
with:
the
research
team
Breakfast
1
cup
White
rice
High
sugar
day!
If
you
only
want
to
maintain
your
weight
you
can
do
it
once
in
a
while,
but
remember
that
we
have
a
goal-‐to
have
abs!
2
pcs
Fried
Talong
1
pc
Sunny
side-‐up
egg
With
hubby
1
cup
3-‐in-‐1
Coffee
Lunch
1
cup
Noodles
with
the
rest
are
all-‐veggies
(Laksa
soup)
2
pcs
Kuchay-‐pork
dumplings
(more
veggies
inside)
½
(5
bites)
slice
Tiramisu
Ice
Cream
Cake
Dinner
½
cup
Yang
Chow
Fried
Rice
w/
2
pcs
siomai
½
cup
Halo-‐halo
w/o
ice
cream
(more
beans
and
mongo
than
ube/leche
flan)
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
17
Context:
SARILAYA
Colleague’s
birthday
Breakfast
1
cup
Yang
Chow
Fried
Rice
w/
2
pcs
siomai
(left-‐over
from
last
night)
Too
much
coffee
Lunch
1
pc
Regular
Siopao
Asado
Inadequate
protein
PM
Snacks
&
Dinner
2
cups
Habhab
pancit
w/
pork
&
veggie
ingredients
Fruits
–
1
serving
of
Kasuy
Fruit
(w/o
nuts),
1
serving
papaya
&
1
serving
of
mangoes
2
½
bite
size
Carrot
cake
w/
1
tsp
icing
1
scoop
Coconut
ice
cream
(no
milk)
Whole
day
2
cups
3-‐in-‐1
Coffee
11. Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
18
Who
are
you
with:
Hubby
Breakfast
1
cup
White
rice
2
pcs
small
cuts
Spicy
Chix
(not
fried)
Too
much
carbs!
Oreo
Cookies,
fish
balls,
timtam
should
be
considered
when
counting
your
carb
allowance.
These
foods
are
not
only
high
in
carbohydrates
but
also
in
fat.
1
pc
Sunny-‐side
up
egg
1
cup
3-‐in-‐1
Coffee
Lunch
1
cup
White
rice
1
cup
Laing
1
slice/serving
Papaya
1
cup
3-‐in-‐1
Sugar-‐free
Coffee
PM
Snacks
15
pcs
Fish
balls
w/
1
tsp
sweet
and
spicy
sauce
2
pcs
Oreo
cookies
1
pc
Flat
Tops
Dinner
½
cup
White
rice
2
pcs
small
cuts
Hainanese
Chix
w/
garlic
sauce
(no
skin)
Vegetables
only
from
Tom
Yum
Soup
2
pcs
Tim
Tam
Choco
cookies
1
tbsp
Mango
Sago
Week
3:
March
19-‐25
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
12. Date:
March
19
Context:
PM
Meeting
with
SARILAYA
Secretariat
(whole
day)
Who
are
you
with:
my
health
advocacy
group
Breakfast
1
cup
White
rice
Inadequate
protein
2
pcs
small
cuts
Pork
Pochero
1
pc
Sunny-‐side
up
egg
1
PhP10
cup
Taho
AM
Snacks
3
servings
Guyabano
1
fist-‐sized
Kamoteng
Kahoy
3
small
pcs
Kutsinta
2
small
pcs
Puto
Lunch
½
cup
Red
rice
½
palm-‐sized
White
fish
w/
cilantro
(steamed
with
some
kind
of
marination)
1
cup
Ampalaya
with
egg
PM
Snacks
½
cup
Pancit
with
veggies
2
½
bite-‐size
Choco
cake
1
teacup-‐sized
Tea
w/o
sugar
1
cup
Healthy
coffee
Dinner
w/
hubby
at
Little
India
½
cup
Biryani
rice
3
balls
(veggies)
Vegetable
Kofta
Curry
1
cup
Indian
Masala
Tea
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
13. Date:
March
20
Context:
Presscon
at
Max’s
Circle
Restaurant
Who
are
you
with:
my
comrades/advocacy
group
Breakfast
1
cup
White
rice
Too
much
fat
for
today
coming
from
your
fried
foods,
pizza
and
tiramisu.
Avoid
eating
them
together
in
one
day
1
pc
Sunny
side-‐up
egg
1
pc
Daing
na
Bangus
Lunch
½
palm-‐sized
Fried
chicken
w/o
skin
½
cup
White
rice
1
medium-‐sized
Lumpiang
sariwa
Dinner
w/
hubby
at
Friuli
Pasta
Resto
½
cup
Angel
Hair
Puttanesca
1
slice
thin
crust
medium-‐
sized
All
veggie
pizza
3
tsp
bites
Tiramisu
ice
cream
cake
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
21
Context:
Class
at
CPH-‐UPM
and
a
date
with
hubby
at
dinner
Who
are
you
with:
my
hubby!
Breakfast
¼
cup
Angel
Hair
Puttanesca
No
fruits?
1
slice
thin
crust
medium-‐
sized
All
veggie
pizza
Quantity
wise,
it’s
good!
Quality
wise,
inadequate
protein
Lunch
1
cup
White
rice
1
cup
Pakbet
1
stick
Veggie
meat
barbeque
1
glass
White
Gulaman
with
2
pcs
Lychee
Dinner
1
cup
All-‐veggie
Greek
Paella
14. 3
pcs
Grilled
Lamb
ribs
w/
½
meatless
Mousakka
3
tsp
Yogurt
with
Strawberry
(sweet)
3
small
pcs
Dark
Choco
w/
mint
2
small
balls
Dark
Choco
w/
Pomegranate
balls
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
22
Context:
Goddess
for
a
Day
event!
Who
are
you
with:
Lunch
alone
but
dinner
w/
hubby
Breakfast
½
cup
All-‐veggie
Paella
Quantity
wise,
it’s
good!
Quality
wise,
inadequate
protein
3
pcs
Dark
Choco
w/
mint
2
small
balls
Dark
Choco
w/
Pomegranate
balls
Lunch
at
Banapple
1
cup
Penne
Bolognese
1
glass
Iced
Tea
3
bites
Banapple
pie
Dinner
1
cup
Ampalaya
with
egg
3
pcs
small
cuts
Spicy
Chicken
1
cup
White
rice
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
23
Context:
Went
to
UPM
to
work
and
process
papers
Who
are
you
with:
Alone
in
the
morning
but
with
hubby
in
the
evening
Breakfast
½
cup
Penne
Bolognese
In
adequate
protein
½
slice
White
tasty
bread
w/
1
tsp
butter
Lacks
fruits
2
pcs
Sunnyside-‐up
egg
1
pc
Chicken
hotdog
Lunch
1
cup
White
rice
1
cup
Pakbet
15.
Dinner
1
cup
White
rice
1
cup
Cauliflower
sautéed
1
small
pc,
palm-‐sized
Rellenong
Bangus
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
24
Context:
Start
of
my
exercise
routine
–
Zumba
and
Abs
workout
Who
are
you
with:
Lunch
alone
but
dinner
w/
hubby
Breakfast
2
pcs
Small
pandesal
with
herb
cheese
1
tbsp
In
adequate
protein
1
PhP20-‐cup
Buko
Juice
(PURO)
Lunch
1
cup
Swam
soup
½
cup
Red
rice
1/2
cup
White
chicken
roll
(fried
but
did
not
eat
the
outer
layer
only
the
chicken
inside
the
roll)
1
glass
Tanglad
juice
Dinner
1
cup
White
rice
2
small
pcs
Chicken
afritada
(w/o
the
skin)
w/
potatoes
¼
cup
Cauliflower
1
cup
Fresh
fruits
1
small
(lumpiang
shanghai
sized)
Turon
Meal
Quantity
(portion
sizes,
etc)
Kinds
of
Food
Remarks
(from
Bern)
Date:
March
25
Context:
Routine
exercise
–
Zumba
+
abs
exercises
and
the
afternoon
attended
a
forum
Who
are
you
with:
Afternoon
with
hubby
and
comrades
Breakfast
1
PhP10-‐worth
Taho
Inadequate
protein
1
PhP20-‐worth
Buko
Juice
(Puro)
1
fist-‐sized
Sweet
Potatoes
(steamed)
Lunch
1
cup
White
rice
16. 2
pcs
(small
cuts)
Pork
Sinigang
w/
a
lot
of
veggies
2
small
pcs
Tuyo
fried
Dinner
1
cup
White
rice
2
pcs
Pork
Sinigang
w/
a
lot
of
veggies
1
small
pc
Tuyo
fried
5
pcs
Ginger
candy
(made
of
coconut
sap
and
ginger
extract)
General
remarks:
You
mean
wala
pang
workout
before
24?
Your
overall
intake
is
therefore
too
much
because
your
diet
prescription
is
based
on
a
minimum
of
3x
a
week
workout.
Try
to
stretch
out
your
food
intake.
Small,
frequent
meals
is
recommended.
Always
remember
that
we
need
to
consider
both
the
QUALITY
and
the
QUANTITY
of
your
diet
especially
when
you
have
more
specific
goal
like
fat
loss,
toning,
to
have
abs.