7th month on WW

Patience is really a virtue. 28 weeks or 7 months on weight watchers w/ boxing has really paid off. I have lost a total of 35 pounds. I am 4 lbs aways from the ultimate goal and I feel great! Still not used to the compliments but hell, much - way better than mistaken for being 7 months pregnant.

 I try to go to the gym atleast 4 times a week and still keep track of what I eat daily with my food journal. I am constantly challenged to go beyond my limits when its comes to my endurance, whereas before when I am almost out of breathe with running for just a minute, I am proud to say that it's really an achievement on my part, one who has never been inclined to any kind of sport, to be able to run 10 minutes straight. I dream of being a triathlete like my dad, but I try to be realistic, and take it a day at a time. I despise my nasty habit of smoking which I intend to quit anytime soon and I am hopeful that anytime soon I will actually learn how to swim. My usual routine at the gym is 30 minutes on the treadmill, 6 rounds in the boxing ring and then i lift weights. That's about it. Being enrolled at boxing for 7 months straight now, I am honestly getting bored most days. Although i still prefer boxing among any other form of exercise, I intend to maybe run, swim or go biking in the future.

 My Food journal. For 7 months straight, I have kept with me a food journal where I keep track of what i eat daily. At the end of the day, before i go to bed, I write in it what I have been consuming for the whole day. From 21 points in weight watchers, I am now down to 18. The lowest possible points for women in this program. I try to religously go to the gym because if I dont, I wouldnt be able to add extra points for the day. 18 points is not a lot. With boxing I am able to add more or less 4 points to my daily allowance in points. I know it sounds a lot of work when I talk about points, the points system with food but trust me, when you're on weight watchers for a month, you would memorize most foods like the back of your hand.

 In the end, the truth is, this really works. Since I started on WW, there is not a week that passed that I did not have alcohol. Me and the hubby, when we are not out drinking with friends, we have a bottle of beer or two at least once a week. I have given up sugar for the whole 6 months on WW and it was only about 2 weeks ago when I started eating desserts again. I still avoid the fatty and fried stuff but lately, I have been treating myself to a slice or 2 or pizza.

 I am almost there, 4 lbs to the 108th. I have never been this thin since the 90's. I intend to lose up to 107lbs, so I can eat it all back upto the 112th lb, my ideal weight. Whats my secret? PATIENCE, DISCIPLINE and CONTROL.
When hungry, tempted and depressed, my mentality is : NATIKMAN KO NA YAN ALAM KO NA LASA NIYAN! hahahahah.

 I will post here soon my great finds of weigh watcher friendly items. But in the meantime here are my favorite WW items:
1. 94% fat free popcorn ( jolly) -1pt per BAG. Yes the whole bag so don't share!
2. Beef pho of phoa, 1 regular serving (with just the flank) roughly 6-7 pts per bowl
3. Swiss miss diet 0. Yes 0 siya.
4. Pure foods corned beef with chilli garlic (the spicy variant) with 1/2 cabbage: 1 fat can 4.5 pts.    Believe me 1/2 c of this is enough to keep you stuffed.
5. Starbucks tall iced latte with non fat milk and 2 splendas (my ate thinks 3 is better, but it's way too sweet) = 2 pts.
6. Nestle fat free, sugar free ice cream 1 cup 2 points (sold at all mercury grocery type branches)
7. One one biscuit spicy flavor one pack 1pt
8. Corn on the cob 1 pt
9. Mcdo cheeseburger 7 pts
10. Lucky me sotanghon lite small wet cup = 2 pts. :)

 My favorite low point Filipino dishes home cooked of course:
1. Chicken pochero with 2 drumsticks , 1/2 c sauce and tons of veggies 4 pts
2. Adobo Pusit 1 c 3pts
3. Sinigang or steamed shrimp 1 c 2-3 pts
4. Adobo chicken drumsticks 2 pcs - 2 pts
5. Chicken tinola 1 c - 3-4 pts
6. Pork ribs Sinigang, 1c soup, load of veggies 2 pcs ribs- 4 pts
7. Bangus inihaw 1 c 4 pts
8. Inihaw liempo one piece without fat 4 pts
9. Fish tausi 1 c 4 pts
10. Sinampalukang Manok 1 c 4 pts

I will try to post more great finds for WW friendly items soon! :)

week 13

As usual i was not able to follow up with what I had for my valentine dinner. I have been so busy lately doing ---NOTHING. I daydream all day at work and cram at the last minute when I have deadlines. My hubby blames boxing for my laziness. He says I tire to easily these days that after my usual boxing routine in the morning, then cooking lunch for the household, my day is almost through during lunch time. Not that I am complaining, I actually enjoy my routine these past few months. Since the year started, I try-- try not to go out on weekdays, I go to the gym 6 days a week, I work 5 days a week (which starts at lunch time and ends most days at around 8:00Pm), I prepare lunch for the house and I try as much as possible to spend time with my boys. Compared to the past few years, I look forward now to sleeping early, I hate the thought of being out all night and well of course, I am deeply passionate with the new lifestyle as I like to call it and not a diet.

Weight Watchers week 13 and down to 18 points a day. I'm proud to say that I think I can really get used to this. I don't miss eating the way I use to and I am overwhlemed with the compliments. I have lost a total of 21 lbs. The pacing is just right, I realized. I lost it all in a total of three months. Still aiming with my ambisyosa goal of 108 lbs. So, I plan my meals now. And am learning to eat fruits on a regular basis. They are actually cheap during summer season here in the Philippines and I eat them mostly for snacks.

Still not used to blogging. But, I do this so I have a place to look back especially at times when I think about giving in temptations. (food mostly lol). So for the record here's what I had today :)

Daily Points Allowance : 18 pts
Breakfast:
Oatmeal 1c = 2 pts
coffee w/o sugar = 0

boxing for 45 mins (heavy workout) = +5 points

1 c rice= 4
salad w/ 1tsp olive oil = 1
Lechon Paksiw (lol for this one) = 6
Slice of Mango = 1
Stir fried veggies 1/2 c = 1

Still have 7 points left for dinner :)

Really thinking of dragging the hubby to a shabu-shabu place tonight to celebrate!
Here's a before and after picture of me. I just had to upload it :)
Love Weight Watchers!!!!

Preparing for Valentine's Dinner

It's that time of the year again. The tradition of buying over priced flowers and having fancy dinners for Valentine's Day. This year, me and the hubby will be spending it with another couple at a newly opened some kinda fancy resto in Marikina.
If you ask me, Php 2,500.00 is quite pricey for a sit down dinner, but Hubby says maybe its worth a try since there has been many great review on the place.
Being on weight watchers, I called the resto in advance and inquired about the Valentine Dinner. Here are the choices with weight watchers points:

Appetizer: mushroom poppers 6 pcs : 3 pts
Soup: cream of asparagus abt 1/2 c : 3 pts
salad. : mango and crab salad 1 serving, 1/2 c : 3pts
Main course: beef tenderloin medallion : 7 pts
Salmon steak 4 oz. :7 pts
Shrimp Thermidor. : 18 ( not so sure with this)
Dessert: mango flambé - points I have no idea honestly and didn't bother researching lol
Glass of wine : 2

I will probably be having the wine, soup, salad and the beef for a total of 15 points... I know it's a lot but if they let us order something else besides the set menu, I'll probably order a la carte.

Weight watchers is really a lot work. What makes it effective and most days easy is when you plan your meals. Will blog tomorrow about what I actually have for dinner. Will also work double time at the gym to be able to afford a nice dinner tomorrow :)

In the meantime, here's what I had today:

Breakfast:
Coffee w/o sugar :0
Mangoes : 2

Boxing for 1 hour (mod exercise): plus 4 points

Lunch
1 c rice: 4
1 pc sardine: 1
Tuna 1/2 c: 3
2 pcs chicken drumstick : 2

1 pandesal with spread : 3
Coke zero:0
Watermelon : 2
Dinner
1/2 c rice : 2
Tuna 1/2 c: 3
Eggplant 1/2 c cooked in 1 tsp oil: 1
Kimchi : o

Total points consumed: 23 pts minus 4 (from boxing): total for today 19pts

will have a cup of diet coco later from Swiss miss: 0 pt!
Love weight watchers!!!!!

On my 11th week....

I am on my 11th week with weight watchers and I must
Say that I've never felt so good in a long time! I lost
3 inches on my waist, 1 cup size down and lost a total
Of 18lbs. I blame the alcohol intake for the plateau, but I can say now that I am way past that now. starting weight was almost 148lbs and now, for the first time
Since 2006, I am 129lbs! Still wayyyyy far from my ambisyosya goal of
108 lbs, but I am definitely getting there.... On my
3rd month with weight watchers (which is next week) I will for the first time
reward myself with something deep fried!!! Hahahahaha
My staple diet most days consists of Ligo premium sardines in tomato sauce (3pts per can), lots of veggies, diet soda (hoard them!), K cereal, purefoods corned
Beef with potatoes, monggo on fridays and lots of Sinigang! Love weight watchers!!!!!
I am down to 19pts a day, exercise 6 times a week and lookin forward in doing this longer!
Here's what I had today:
Mangoes breakfast 2 pts
Boxing 2 hours plus 5 pts (22 pts left)
Lunch
1 cup rice 4 pts
1/2 c corned beef with potatoes 6 pts
Sinigang soup 1 pt

Merienda
2 pcs pandesal 4 pts
Coffee w/o sugar 0

Dinner
Lucky mee chicken noodles 5pts
San mig light 1 bottle 2
Total 24 pts! Cool!

everyday routine

Here's what I ate for the rest of the day:

Lunch
1/2 c rice : 2
fish : 5
salad (with dried squid) : 1
mangoes : 2
coke light : 0
coffee (without sugar) : 0
Dinner:
arroz caldo 1.5 cups : 6
chicken : 3
egg : 2
tofu (fried with pam spray) : 3
total for the day : 25 points.

im 6 points over my usual 19 today ...

It has been a while since i last stepped on the scale. Well, not that long ago, last week to be exact. Around monday. It has been so hard these past 3 weeks. On my last entry here, I was stuck at 135. Now I am stuck at 133 lbs. I work out almost everyday now, and spend an average of 2 hours at the gym but my stuboorn weight wont move an inch. It has been so slow. But then again, I went to palawan, ate the week before wayyyyy beyond my points, and now, only half of the week and I have used up almost half of my extra 35 points.
I have also been reading on weight watchers, and it's good to know that there are really a lot of peole who go through the same thing. Nakaka frustrate lang talaga. I am tired almost everyday. I hardly spend time with the boys (with work and all) - all because of my fixation in
being back to my high school weight. I have been on this thing for almost 3 months now and all i can say is that it really has been taking so long.... Nakakainip. But im not gaining, so i guess thats also a good thing.
Hay. I'm not shallow, really i'm not.
til tomorrow....

happy eating peeps.!
ps.. i thought about bacon and waffles all day today. hay.

Stuck at 135...

I'm on my 7th week on weight watchers and on my 5th week on boxing. So far, i have lost a total of 13 or so lbs. It's been confusing since when i first started this diet/lifestyle, I was using 3 different weighing scales. The one at home, at the gym and the freaky one at the doctor's office. At my doctor's, my weight was 154 lbs ( the main reason why i finally decided to go on at diet), at home was 147 and at the gym was 148. Since I've been using the one at the gym, i say about 13-14 lbs (since i swear it was 134 this morning). It's actually not so bad since you dont really lose 13 lbs eating sisig and lechon kawali on a day to day basis. But, I feel as if I am stuck at 135 lbs. My first goal is actually 130 ( in three months) and i have 5 weeks left. 5 weeks means 1 lb per week. And that is just too slow for me. I am used to dropping it way faster than that back when I use to crash diet.. But the reality is, it's just wayyyyyyyy to hard to lose weight!!!!!
I dont want to give up really,but starting next week I will be extra busy with session in congress resuming and all..... I dont know if i will have to time to go to the gym in the morning or even after work since I go home mostly at around 7 or 8 in the evening.
I'm gonna have to leave it all up to weight watchers for the next couple of weeks and hopefully it's as effective as how it has been for my aunt and my sister...
I can do this!!!!!!!!!!!!!!!!

Seventh week on weight watchers

Today is not a particularly good day for me. I know that it's quite an improvement that I lost almost 13 lbs for the whole 6 weeks, but, I'm starting to think if I can really stick to this and do this all my life. I know it's quite ambitious to aim for my weight when I was in high school, but upon reading all the success stories online, there was one thing that stood out-- that most of them were currently on thier weight during high school.
But, I am particularly, extra hungry today. It's also my fault that i wasnt able to have my breakfast this morning. Heck, it's only 3:00 pm and i am hungryyyyyyyy.
I am also on my 4th week boxing, which I really enjoy.
But, today is not a good day.
I hope I dont faint later at the gym....
here's what i ate for lunch:

Coke zero = 0
rice 1 c = 4
Sinigang na bangus (head part) = 3
Adobong pusit 1/2 = 3
string beans stir fried 1/2 = 1
total points = 11

I only have 9 points left for the day.Plus an additional 3 or 4 with boxing later.
Will splurge on dinner.

Hay........

I still have steak!

Last night we had dinner at Le Entrecote along Burgos Circle. It was a sort of despedida/Birthday celebration for my dad's youngest sibling, tito recto.

I had 12 points left for the day after eating my 8 points during the earlier part of the day.
But guess what, I even had the steak!

First part of the meal was the bread with butter.. 5 points

then the salad :) soo yummy...





then... the steak. though i had my steak sauce served separately, since provencal butter has way too many points...steak points (i ate half) 5 points.



I didnt have the luxury for the dessert... though i had a glass of wine...2 points.. and 2 bottles of beer 4 points. :)

total points for the day:

lunch:

rice 1 c = 4
tuna 3/4 c = 4

Dinner :
salad w/ dressing ; 2
wine ; 2
bread with butter : 5
steak (lean) = 5
beer 2 = 4

total for the day = 26 points

went 24points over my usual 20... so i still have 31 points left for the weekend...

I love weight watchers!!!!!

Struggling with a new lifestlye...

Its has been a while since my last entry here... in every sense of the word, I am a newbie... I still have no idea how to arrange my posts here.. so bear with me....

A lot has happened since 2009. My eldest son is almost through with High school, nicole, is almost 10. and We have a new addition to the family... Magnus. and Pablo. My hubby's Christmas gift last 2010. the most hyper yorkie there is.

I am finally happy with my job. And i say it every morning when i wake up--man,do i love my job! I don't carry luggages anymore, or do errands to the mall and check in at the airport like i use to do with my old boss.. i actually get tired most days thinking. I have a thinking job and i love every minute of it. I know my worth and what i am capable of now.

The family is also struggling with the loss of a matriarch. Our beloved lola passed away last December. It has been hard and most days, i feel as if, she is still here with us.

I still miss my dad terribly. Since he passed away last 2006, it was only last December that we decided to finally put him to rest... with my lola. He is now with her, as me and my sisters decided to finally bury his remains together with my lola and their baby sister, tita gecca.

A new year has come, and what have i been doing lately???? obsessed with my weight!!! I am very thankful for my sister who showed me the ropes on weight watchers. I am not a member, i obviously cannot afford it, But she use to be, so she taught me everything i know. Started at the end of November i am now on my 6th week on the diet. so far so good. I do boxing with my best friend tara every morning and have lost a total of 11 lbs!!!! Last November, my weight was 149 lbs. I am now 138 lbs. I use several websites to verify the points of the food that i eat and have also compiled one for my friend, tara, a Filipino version of weight watchers. I uploaded a picture way back in 2004 i think, to remind me that yes, we can lose weight after all!
I am not an expert and I welcome corrections with the points. but i thought i'd share it here anyway. here are the points that i compiled that i also took from a blogger who does weight watchers. I hope you will find it useful as it has been for me and my friend.

Weight watchers usual Filipino food
Rice 1c = 4
Oatmeal 1c = 4
Cereal (diet kind)= 2
Pasta 1 c = 4
Coffee black 1tsp = 0
Coffee mix = 2
Diet soda = 0
Salad w/ olive oil 1tsp =1

Sinigang soup 1 c = 1
Afritada sauce ½ c = 1
Menudo sauce ½ c = 1
Adobo sauce ½ = 1
Dinuguan = 4
Nilaga soup 1 c = 1
Veggies = 0
Potatoes 1 whole= 1
Carrots raw 1c =0
Carrots boiled 1c =1
Green leefy veggies =0
Sinampalukan soup 1c =1
Kare kare soup 1 c = 4
Gravy sauce ¼ c = 3
Pinaksiw sauce (vinegar)=0
Monggo 1 c = 3
Pinakbet 1 c = 4
Chopseuy 1c = 4
(if w/meat +1)
Salsa 1/2 cup = 0
Misua 1c = 4


Eggplant
Ampalaya
Sitaw
Okra
Upo
Pechay
*points on oil used while cooking

Curry (beef/pork/chicken) 1c =10

Chicken:
breast, without skin and bone 1 = 3 

breast, without skin 1 = 3 

breast, with skin 1 = 5 

drumstick, without skin 1 = 1 

drumstick, with skin 1 = 3 

thigh, without skin = 3 

thigh, with skin = 4


Pork
½ c cubed w/o fat = 3
½ or 1 slice w/ fat= 5
1 small liempo piece w/0 fat = 3
grilled liempo small w/o fat =3

lean 1 slice, or 1/2 cup cubed or shredded (2 oz) = 3 

regular 1 slice, or 1/2 cup cubed or shredded (2 oz) = 5
Spareribs: 
barbecued 4 (each 4" long) = 8
Bacon, cooked, crisp 3 slices= 4 

Sisig 1c = 8
Pork chop lean 1 pc = 5
w/ fat = 7


Beef: 

ground 1 patty (3 oz) = 6 

ground, lean 1 patty (3 oz) = 6
lean 1 slice or 1/2 cup cubed or shredded = 3 

regular 1 slice or 1/2 cup cubed or shredded = 4

steak 1 small (4 oz) = 10 

steak, lean 1 small (4 oz) = 7 

Beef stew 1 cup = 5
Fish
fish, fried 1 fillet = 12 

Tilapia fillet (one side, small) = 3
Fried= 6
Bangus fillet (one side, small) = 3
Fried = 6
Bangus head fried = 5
Belly fried = 6
Tuna in oil 1 c = 10
Tuna in water 1 c = 6
Tuna 
fresh, cooked 1 fillet or steak = 5
Sashimi tuna 4 pcs = 1
Salmon 4 pcs = 2
Sushi 4 small pcs = 2
Calamares ½ c fried = 11
Squid ½ c adobo = 2

Shellfish, fresh (meat only), cooked without fat: 

Clams 1/2 cup = 2 

Crab 1/2 cup = 1 
-
Lobster 1/2 cup = 1 

Oysters 1/2 cup = 2 
-
Scallops 1/2 cup = 1 
-
Shrimp 1/2 cup = 1

Tuna 1/2 cup = 7 

Fish and cheese sandwich, fried, fast food 1 = 13

Eggs:

omelet, cheese 2-egg, = 8

omelet, ham and cheese 2-egg,= 9

scrambled 2 or 1/2 cup = 5

whole 1 = 2

Milk:

buttermilk, fat-free, low-fat (1%),or reduced-fat (2%) 1 cup = 2

evaporated, fat-free or low-fat 1/2 cup = 2

evaporated, whole 1/2 cup = 4

fat-free 1 cup = 2

instant nonfat dry powder 1/3 cup = 2

low-fat or light (1/2% or 1%) 1 cup = 2

reduced-fat (2%) 1 cup = 3

soy milk: 
-
fat-free 1 cup (8 fl oz) = 2 
-
regular 1 cup (8 fl oz) = 3 

sweetened condensed 1/2 cup = 11 

whole 1 cup = 4

Breads:

1 slice = 2 

garlic 1 slice = 5 

high-fiber (3 g or more dietary fiber per slice) 1 slice = 1 

Bread crumbs, dried 3 Tbsp = 2
Doughnut, plain or glazed 1 (3" diameter) = 6 

Croissant = 5


Pasta:
Arrabiata ½ c = 2
Marinara ½ store bought = 2
Bolognese ½ c = 6
Alfredo sauce ½ c = 10
Putanesca ½ c = 2
Baked lasagna 1c = 6
Aglio olio 1c = 7
Pesto 2tbsp = 4
Spaghetti sauce, bottled, any type 1/2 cup = 2 
Spaghetti with marinara sauce 1 cup spaghetti with 1/2 cup sauce = 6

Spaghetti with tomato sauce and meatballs 1 cup spaghetti, 1/2 cup sauce, and 2 meatballs = 16 

Ravioli 8 pcs ½ c sauce = 16

Ziti, baked (without meat) 1 cup = 6


Pizza:
Pizza, cheese, thin crust 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") = 4 

Pizza, one-meat topping, thin crust 1 slice (1/8 of 12", 1/10 of 14", or 1/12 of 16") = 5

Salad:
Caesar 3 cup = 7 

Chef’s, no dressing 4 cups = 6 

chicken 1/2 cup = 6 

Coleslaw 1/2 cup = 4

fruit 1 cup = 2

mixed greens 1 cup = 0
potato 1/2 cup = 7
side without dressing, fast food 1 serving = 0 
spinach, with dressing 2 cups = 7 

three-bean, canned 1/2 cup = 1 

tuna 1/2 cup = 7 



Fruits:

Apple 1 small = 1
Banana 1 big = 2
Mangoes 1 = 2
Watermelon 1 c/2” slice = 1
Orange 1 = 1
Melon 1 c = 1

Cheeses:

cottage 2 Tbsp = 1 
-
fat free 1 cup = 3 
-
low-fat (1%) 1 cup = 3 
-
reduced-fat (2%) 1 cup = 4 
-
regular (4%) 1 cup = 6 

cream 2 Tbsp = 1 
-
fat free 4 Tbsp = 1 
-
light 2 Tbsp = 2 
-
regular (4%) 1 Tbsp = 1
feta 1/4 cup (1 1/3 oz) = 3

hard or semisoft, dairy or soy 2 Tbsp = 1 

fat-free 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 1 
-
low-fat 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 2 

regular 1" cube, 4 Tbsp shredded, or 3 Tbsp grated (1 oz) = 3


mayonnaise or mayonnaise-type: 

fat-free 4 Tbsp = 1

reduced-calorie 2 tsp = 1 
-
regluar 1 tsp = 1


oil
vegetable 1 tsp = 1
olive oil 1 tsp = 1

Ice cream:

fat-free, no sugar added 1/2 cup = 2 
fat-free,
sweetened with sugar 1/2 cup = 2 
light
1/2 cup = 3 

premium 1/2 cup = 7

regular 1/2 cup = 4 

Ice cream cone, plain or sugar 1 small = 1

Ice cream sandwich 1 = 4

Ice cream sundae 1/2 cup ice cream with syrup, nuts, and whipped topping = 8

MCDONALDS
Hamburger =6
Cheeseburger = 7
Big mac = 13
Quarter Pounder = 10
w/ cheese = 13
McChicken = 12
w/o mayo = 6
Fillet o fish = 11
Nuggets 4 pcs = 5
6 pcs = 7
bbq sauce = 1
fries small = 5
fries large = 10
shake = 8
hot fudge = 8
oreo mcflurry = 13
egg mcmufin = 7
sausage mcmuffin = 9
w/ egg = 9
Big breakfast = 15
Hash browns = 3
Hotcakes w/ butter and syrup = 13

Fajitas:

beef 2 = 12

chicken 2 = 8

pork 2 = 13
fish, canned, drained: 

anchovies 6 =1 

salmon 1/2 cup = 4 
-
sardines 5 = 3 
-
tuna, canned in oil, drained 1/2 cup = 5 
-
tuna, canned in water 1/2 cup = 3

Flour, any type 3 Tbsp = 1
Liquor (brandy, gin, rum, scotch, tequila, vodka, whiskey) 1 jigger, (1 1/2 fl oz) = 2 


Onion rings, fast food 1 medium serving = 10 
Onions 1 cup = 1 

Orange: 
juice 1/2 cup = 1

Peanut butter 1 Tbsp = 2

Peanuts 40 nuts = 4

Popcorn:

air-popped 3 cups = 1
microwave-popped, light 3 cups = 1 
microwave-popped, reduced-fat 
(94% fat-free) 5 cups = 1

microwave-popped, regular 3 cups = 3

movie popcorn, without butter 3 cups = 3

Potato chips:

baked 1 oz = 2

regular 14 (1 oz) = 4

Tacos:

beef, fast food 1 = 5 

sauce 1 Tbsp = 0

Tempura:

shrimp 4 jumbo shrimp = 12
vegetable 1 cup = 8 


Tequila 1 jigger (1 1/2 fl oz) = 2



Teriyaki:

beef 2 slices = 7 

chicken 2 slices = 6

fish 4 oz = 5 

sauce 1 Tbsp = 0


BOXING PLUS POINTS : (for my friend tara, extra points vary with weight)
30 mins heavy work out= + 5

*(heavy workout sweating continuously 3-5 mins)

30 mins moderate work out (sweating after 10 min) = +2

30 mins light work out(not sweating) = +1


Good luck!