my food diary (mar 2-25, 2015)

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)

(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

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



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

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



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

1 fist-‐sized Violet sweet potato



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)



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

Dinner 1 cup White Rice 1 cup or more Ampalaya with Egg 1 small square Hopia baboy



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



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



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)

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)



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



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

1 cup, 3 pcs small cuts Spicy Chicken (saucey) 3 pcs Choco Cookies 1 pc Banana



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



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


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



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



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)

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



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

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



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



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

Dinner 1 cup White rice 1 cup Cauliflower sautéed 1 small pc, palm-‐sized Rellenong Bangus



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


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

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.

my food diary (mar 2-25, 2015)

Healthcare