When I embarked on my Cohen journey, I knew I there were going to be many sacrifices to make in the six months or so that I would be on the program. To prepare myself for the major commitment that I was making, I decided to wait a few days before I delved fully into my Eating Plan. I started reading the manual – from to back and back to front – and asked the Centre’s consultants about everything I needed to learn to make sure I didn’t make a mistake. I made friends with other Cohenites through the Facebook group page. I created a schedule for my weekly menu (separate post for that), made a list of all the allowed ingredients that I liked, and built my menu around those ingredients I liked.

But to be perfectly honest, no one can be quite super prepared for starting a Cohen journey. Every day is a discovery or a challenge – and the key is to learn to make everything enjoyable and fun so you won’t easily give up when the cravings, temptations, or even just plain hunger, gnaw at you.

Here are 10 sure-fire ways that made my Cohen journey fun and enjoyable. I hope you find inspiration in them and find them helpful, too.

  1. Experiment with new recipes.

You don’t have to be a chef in the making or a Jamie Oliver to come up with delicious recipes out of the allowed proteins, vegetables, and fruits in the Eating Plan. You just need to open your mind to trying out different things together, and with trial and error, you’ll find yummy Cohenized recipes that you will enjoy while everyone else is eating greasy, salty, unhealthy food. When you’re feeling more adventurous in the kitchen and you know each EP ingredient by heart, you can check out: Cuuks.com for more ideas on which ingredients will work together.

  1. Learn more about the allowed vegetables, fruits, and proteins in you Eating Plan.

The Internet has a multitude of websites that talk about food – from produce to meats to spices and herbs. Read up on the various EP-allowed ingredients and see if you can come up with your version of recipes using these ingredients.

  1. Get to know herbs and spices, and read up on flavor profiles, food pairings, and recommended flavor combinations.

Tip #2 goes hand in hand with this one. As soon as you get your veggie, herb, or spice knowledge in place, you can go about trying out interesting flavor pairings between each of the EP ingredients. A “flavor profile” is defined by the encyclopedia A Dictionary of Food and Nutrition as “a method of judging the flavor of foods by examination of a list of the separate factors into which the flavor can be analyzed, the so‐called character notes.” Simply put, this is how you understand various tastes of food and how they combine to create interesting new flavors in a dish.

The Cooksmarts.com website has a nice infographic laden article called “A Study of Flavor Profiles” which is a great help in understanding how to create a balance of flavors. For foodies like myself who love to try a myriad of global and regional cuisines, check out PlanToEat.com’s article on “Learning to Cook by Flavor Pofile, not Recipe.” The article gives an easy to understand guide on which ingredients typically define a type of cuisine. So if you want to eat something Mexican, this article will tell you which spices are typically used in Mexican cooking, or which ingredients are usually the base flavors in Thai cuisine. Another read should be Kathleen Flinn’s “A ‘Cheat Sheet’ to Flavor Profiles.”

If you’re a bookworm, an awesome book to read about “culinary creativity” is “The Flavor Bible” by Karen Page and Andrew Dornenburg.

  1. Test out new kitchen devices and tools.

First things first: the best investment you can make while on the Cohen program (after the program itself) is a heavy duty, digital food scale. That will be your bestfriend for the next six months or so, so find one that can withstand constant use and is so reliable that you won’t be afraid that it will conk out anytime. Bonus tip: Find one that uses AA or AAA batteries rather then the round watch batteries that are harder to find. Why? Because you wouldn’t want to be caught dead preparing your food and finding out your food scale just died on you and you can’t find batteries anywhere. An AA or AAA-run scale is a much better option since you can just “borrow” the batteries from your TV set’s remote control. If you travel a lot for business or leisure, you ABSOLUTELY MUST get a Joseph Joseph tri-fold digital food scale.

Joseph Joseph triscale in green.

This is to give an idea about the size of the  Joseph Joseph triscale. It's just as big as a pair of sunglasses or a power bank.

This is to give an idea about the size of the Joseph Joseph triscale. It’s just as big as a pair of sunglasses or a power bank.

It’s small, just about the size of a power bank or a pair of sunglasses. It retails at around Php 2,500 to 3,000 here in Manila, and the one I saw was in the Fisher Mall department store along Quezon Avenue in Quezon City. You can get it cheaper from Amazon.com or other online shopping sites, and you can just find someone who can ship it here to Manila for a fee. Otherwise, befriend other Cohenites and you can all order together and have the package shipped to you to break down the costs.

When I started on the Cohen program, the hottest kitchen appliance was the Philips Airfryer. The airfryer is a cool cross between a convection oven and a deep fryer. I love my Philips Airfryer – not just because it was a surprise gift from Hot Stuff – but because I can make breaded chicken or fish, cinnamon stewed apples, zucchini chips, and even Croque Monsieur or French toast in it without using oil. It cooks food really fast and supposedly healthier because the food is cooked with 80% less fat. It’s a worthy investment that me and my Cohen friends swear by, since you won’t be the only one benefitting from it. One of my friends had made lechon kawali in it for her hubby and the result was supposedly a crispy-licious success! And hey, you can make sweet potato fries for the kids!

Another kitchen tool to invest in would be a “spiralizer” to make zucchini noodles. I don’t have one – I’m not too keen on zoodles – but the Cohen Lifestyle Centre Facebook page had posts about it and where to buy one. Look for the post and read the comments.

Other Cohenites had good recommendations and tips on which brand was good, price ranges, and durability. Other kitchen tools that can help make your Cohen food prep easier: standing grater, oven toaster, steamer, and a good, reliable coffee machine.🙂

  1. Play with your food.

I used to take food plating for granted when I cook at home, but recently, Hot Stuff made me realize how much fun it is to eat when the food on your plate looks good. There will be days when you won’t have time to even prepare your Cohen baon but there will be days when you can make time to prettify your food. It doesn’t matter that your meal is just yogurt (but don’t get me wrong, Rizal Dairy Farm’s low fat Greek yogurt with mangoes is my absolute favorite EP meal), but a few fancy kitchen moves will make your meal a super enjoyable one.

Tenderloin Steak on Roasted Bell Peppers

Tenderloin Steak on Roasted Bell Peppers

I’m not a food styling expert, but some of the things I keep in mind when plating food are: color, texture, and height. And don’t underestimate the power of pretty dinnerware – from plates to placemats to table napkins.

  1. Keep your own recipe/log book.

Aside from the cookbook that the Centre gives out in our kit, I also kept a small notebook dedicated to writing down recipes I got from the Cohen Lifestyle Centre Facebook page. Here, I jot down my own ideas, too, of dishes I’d like to make, ingredients I’d like to try next, and herbs and spices I want to experiment with. I make sure to write down my notes as well of meals that I liked, which ones worked, and which ones I would never ever want to do again (hello, steamed bokchoy and pechay).

  1. Check out other supermarkets, groceries, and weekend markets.

Metro Manila is fast becoming a really cool place to live and eat with its numerous weekend markets, re-done and upgraded supermarkets, and artisanal food craftsmen. While I’d always loved going to the supermarket even when I was younger, I enjoyed this errand even more when I started my Cohen journey. Apart from scouring the supermarkets to hoard my monthly supply of Jacob’s Hi Cal Original, Meiji plain, Bulla Lite n’ Healthy yogurt, and Swiss brown mushrooms, I also liked looking for good meat butchers, fish mongers, and fresh produce. The supermarkets I particularly liked are:

  • S&R for the cheeses that come in bulk, Bulla yogurt, chicken breast fillets that are roughly 100g each (compared to SM or other supermarkets which runs out of chicken breast fillet or have but only those that weigh 60-75g each, so you’re left with a little cut up piece to add to your meal), and Truvia
  • Makati Supermarket Ayala Alabang for its good fresh meat section and cheese selection
  • Puregold Shaw or Alabang for its limited but really fresh produce, particularly cauliflower, lettuce, cabbage
  • Landmark Supermarket in Makati for its really good selection of fresh produce (they have nice, plump, and happy-sized native tomatoes!) and stocks and stocks of Meiji Plain crackers that you can hoard from without much guilt
  1. Try other cooking methods.

Don’t limit your dishes to sautéed. I think sautéed food can be really, really sad on a daily basis for six months. If you love and respect food the way I do, you’d try not to eat sautéed food only, otherwise, you’ll begin to hate your EP and you most definitely wouldn’t want to do that. Try steaming, poaching (cooking in little liquid until the meat or vegetable cooks), airfrying, toasting in an oven toaster, or grilling (without oil). Just think of the many possibilities you can come up with for your vegetables alone. Cauliflower – many a Cohenites’ favorite – can be steamed, roasted, grilled, poached, boiled, or airfried.

  1. Pick your favorite ingredient for the month or week.

Go through your Eating Plan and pick a particular vegetable that you like that you can imagine eating for a week or so. You can buy this vegetable or protein and come up with new recipes or flavor combinations in various cooking techniques to make your meal more interesting.

An example would be cauliflower, for instance. If you’re not much of a veggie person, I think cauliflower is a good way to ease yourself into a lifetime eating plan where vegetables have a major place in your daily meals. As I mentioned in #9, cauliflower is a such a versatile vegetable that you will not get tired of in a week or two. If you find that the supermarket you go to has a healthy supply of good quality cauliflower, you can grab a couple of heads and come up with a good number of dishes with cauliflower as the lead star. Your next month or week can be zucchini, the next week lettuce, the next cabbage, and so on.

  1. Decide on your “Happy Food.”

This is the most important Cohen piece of advice I can give you. Your Cohen journey will be infinitely more enjoyable once you find your “Happy Food” that you can eat over and over again every week. This should be the dish that you will look forward to making and eating every single week – a dish that will not only follow your Eating Plan to the letter, but also something that you will happily enjoy for its taste, satisfy your hunger, and remind you that eating healthy IS also delicious.

My “Happy Foods” (yes, I have three) are: (1) Rizal Dairy Farm’s low fat Greek yogurt or Bulla Lite n’ Healthy yogurt with ripe mangoes, a dash of cinnamon, and crushed Jacob’s Hi Cal original crackers; (2) feta salad with mixed lettuce, cubed fresh apples, and balsamic vinegar; and (3) Cohen pizza which consists of mushrooms, bell peppers, tomatoes on Meiji plain crackers and seasoned with oregano, thyme, and basil topped with mozzarella. I always look forward to these treats, and Hot Stuff and I have decided to keep this on a regularly rotation even after my Cohen journey has ended.

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The key to staying committed to the program, really, is to find ways to make the six months as easy and fun as possible. I don’t believe in “scaring” yourself about food and how hard it is to follow a healthy diet plan, because ultimately, this will be negative self-fulfilling prophecy that may result in you failing to commit to the plan.

I’m pretty sure you and other Cohenites have your own nifty ways to make your Cohen journey enjoyable. If you have other tips, feel free to post it in the comments area.🙂 Happy Cohen journey!🙂

Funny or Odd Things You Learn When You’re on Cohen

I’ve been on the Cohen program since March 2014 and these are the funny or odd things I learned since I’ve been on the program.

(This was written while stuck in EDSA traffic on the way home from Makati to Ortigas with a full bladder after finishing half the day’s 2L water consumption.)

  • the difference between zucchini and cucumber 
    Zucchini vs. Cucumber

    Zucchini vs. Cucumber

  • the taste of spoiled or expired yogurt
  • the subtle differences in the tastes of sugar, artificial sweetener, and stevia
  • flat shoes vs. 4-inch high heels 
    Why, hello there 5-inch platform shoes!

    Why, hello there 5-inch platform shoes!

  • where the cleanest and empty bathrooms are
  • how 20 minutes in traffic feels like a lifetime when you need to pee
  • how different herbs taste against each other
  • the difference between a large and a medium and a small (or even an extra small!)
  • the difference between cravings and deprivation
  • crossing your legs without flesh pinching between your legs
  • the “thigh gap”
  • how perfectly fitted underwear makes you look awesome
  • how faith, hard work, commitment and trust can propel you to great heights
  • the difference in how people actually look at you and treat you
  • how 2.5 or 5 hours can feel like forever when you’re hungry and 4 weeks can seem like a breeze in between weigh-ins
  • cauli rice, enoki pasta, and Cohen pizza
  • unfounded unreasonable guilt:
    • guilt over deviating
    • guilt over not being able to go out to see friends
    • guilt over taking care of yourself first before others
    • guilt over not sharing your food
    • guilt over not caring for your health and body before
    • guilt over spending so much money on yourself
    • guilt over looking/staring at yourself too much when changes start to take place
    • guilt over not eating what your guests serve you
    • guilt over requesting for “special food”
    • guilt over still wanting to eat good, sumptuous food
    • guilt over being more health conscious

10 Little Changes to Make to Help Nudge Weight Loss

Anyone on the Cohen program can start feeling a bit anxious somewhere along the way while on EP. Sometimes, this feeling of anxiety about losing more can be felt once we start seeing changes taking place in the body. It can get pretty exciting once the weight starts to go down and your body begins to get smaller, that you’ll be eager to speed up the process. 

Photo by marin from http://www.freedigitalphotos.net.

Image courtesy of marin at FreeDigitalPhotos.net

While it’s not advisable to force your body to lose more weight than it actually can, some Cohenites have tips on how to help your weight loss along with minor changes. Here’s a list of some of these tips I’ve gathered from fellow Cohenites:

  1. Don’t deviate. This is a given, but must be reiterated to remind us that any deviation will only slow down the weight loss process.
  2. Drink lots of water. Try to hit 3L every day, but not more than, as this might cause overhydration.
  3. Get deep sleep for at least six hours.
  4. Don’t eat crispbreads and your fruit allowance.
  5. Don’t drink any soda – light, zero calorie or otherwise.
  6. Don’t use any sweetener.
  7. Drink strong coffee and/or green tea.
  8. Don’t use light mayo.
  9. Take out salt, pepper and dry herbs. Replace them with fresh herbs only.
  10. Eat raw tuna and vegetables instead. Chef Kerwin recommends a ceviche-style version which sues tuna, lettuce, tomato, and onion “cooked” in vinegar.

I’m not sure if all these will work, but it’s worth a shot. Nothing to lose except those excess pounds.

Let me know if any of these work for you!

Boracay Travel Tips While on EP

I love going to the beach, and when The Significant Other surprised me with a trip to Boracay last June, I couldn’t help but squeal in glee!

However, I was in the middle of my EP then, and I had to make arrangements so I wouldn’t deviate. The Cohen FB page has several posts on tips on what to do while traveling on EP, and one of the posts included one Cohenite’s Boracay experience.

I made an effort to find Cohen-compliant food while in Boracay, and here are some of the lessons I learned which I hope you’ll find helpful should you find yourself there while on your EP.

Before anything else, try to answer this question: How long will you be there and where will you be staying? If it’s a nice hotel, make use of the fridge and store yogurt there if you want to bring yogurt. If not, have one of the restos there make your breakfast of eggs with some veggies.

Otherwise, here are some tips and suggestions:


  • Best to go to D’Talipapa to get fresh seafood that you can weigh yourself and have grilled. Just make sure you have a really good digital travel scale with you. D’Talipapa opens early morning so you can have your food ready in the morning.


(Photo above is grilled squid from D’Talipapa with Aria’s grilled asparagus with garlic.)

  • If I remember correctly, the grilled squid above cost me less than Php 170 pesos total for the raw squid AND the paluto fee. We bought 1/4 kilo (250 grams) for Php 70 and we just measured the raw squid what I needed for my meal allowance on my digital travel scale. I got many weird looks from the paluto staff when we were cutting up the squid into pieces to weigh it accurately, but I think they were more curious than weirded out.🙂
  • You might have to pay the full paluto amount though, since most paluto restos charge a minimum amount for a specific weight (probably Php 150/500 grams or so. My apologies, I didn’t pay much attention to the actual rates.) For this we paid Php 100 for the paluto.


  • There are very few options for veggies in Boracay. You can get your veggies from the restaurants I’ll mention below. Otherwise, you can bring raw unsliced zucchini which won’t spoil or rot quickly, or any other vegetables you like.
  • ARIA has a side dish called “Asparagi verdi saltati in padella,” which is just asparagus sautéed in butter and garlic. You can have them just grill it – without or with very little olive oil. That’s Php 180/order regardless of weight (but without the taxes.) Make sure they don’t use butter!
  • – ARIA also has “Insalata di mare,” which is a salad with squid, shrimp, and fish with tomatoes and celery. The seafood is boiled (or blanched). You can ask them to modify it, i.e. take out the fish (I think it’s mackerel which is not Cohen-compliant), ask for more greens or other veggies that are compliant, and replace the citronette vinaigrette with balsamic or red wine vinegar vinaigrette instead. That’s Php 490/order (exclusive of VAT, I think.)
  • You may opt to request for a change of veggies. I requested for additional arugula for my salad, but with extra charge of roughly Php 50.
  • There’s also “Bietola lessa” in ARIA which is Philippine bokchoy blanched and drizzled with olive oil and lemon dressing. You can just have them blanch it, then seasoned with salt & pepper. That’s Php 160/order regardless of weight (exclusive of VAT).
  • For ARIA, you can get in touch with Tennyson Viray, Restaurant Manager, at tennyson@aria.com.ph or 0917-5659662. He’s a very nice guy, very accommodating. The rest of the Aria staff are also very accommodating, and they even remember your request if you go there often enough.🙂


  • CYMA Boracay has a roasted bell pepper and Greek feta side dish that I loved. Just tell them specifically to make sure it’s GREEN bell peppers. This is a bit priceier at Php 390, I think. (With VAT and service charge, I believe.)
  • You may get in touch with CYMA Boracay at cymagreektavernaboracay@gmail.com.


  • HEIDILAND DELI at D’Mall has Emmi low fat plain or Greek yogurt, but that runs out really, really fast because they don’t stock up too many of it. It’s very sour, so you might want to add Splenda or stevia to it, and just buy your fruits from D’Talipapa. Just take note that one cup may not be enough for your weight allowance. One cup is Php 107.


(Emmi yogurt from Heidiland Deli. It was the last cup available when I bought it. I just bought the mango from D’Talipapa.)


  • JONAH’S can make you a fresh fruit shake without the sugar syrup. If it’s a mango shake, just tell them to make it with one mango and just water, no sugar. You can just add your Splenda or stevia after.
  • REAL COFFEE has really good coffee, of course, and the view in the morning is AMAZING. ☺ Also do check-out ARIEL’S BEACHFRONT for really good coffee and an amazing Station 1 beachfront view. (Photo below is from Ariel’s Beachfront.)



  • For your proteins, go to BORACAY STEAKHOUSE. Their tenderloin steak is supposedly about 200+ grams per order, but ask them to show you the piece so you can check for fat/marbling and weigh it yourself. (Generally, their steak cuts are lean and so amazing! Very tasty and tender, and hardly needs seasoning.) For some steak cuts, I think you can half it to make two servings pa. That’s roughly Php 640, depending on weight per piece. They’re open to halfing your order and getting one portion pa lang while they keep the other half muna until your next meal. They usually open around 11 am, so best to call ahead of time so they can cook your food and you can just pick it up when you’re ready.
  • To get in touch with BORACAY STEAKHOUSE, you may email them at winnielevai@hotmail.com. Owner is Aisa Levai, and her mobile number is 09105711274 or landline (63)(36) 288-6102.
  1. TIP 1: The ARIA grilled asparagus is a good pair with the BORACAY STEAKHOUSE tenderloin steak.😉
  2. TIP 2: Bring a squeeze bottle of Carmela Tanjangco’s Balsamic Reduction, just in case.

Hope these help! Have fun at the beach! ☺

Nearing the Final Leg of the Race

I had my 5th weigh-in and consultation at 8:30 a.m. I had been anticipating it because the weight loss has been quite slow already, and as stressful as it already was, I had been plagued by horrendous cravings that I couldn’t control the past four weeks. I had been monitoring my weight daily since my last weigh-in, so I was hoping I had lost at least 6 lbs. this time.

But no. I had only lost 5 lbs. – even less, if we’re measuring based on kilograms. (Damn the French for inventing that system of measurement!)

I was actually quite cranky and was bordering on bitching when I got to my consultation with Erika. Good thing The Significant Other was there so I had no choice but to be on my best behavior the whole time. I wasn’t particularly fond of Erika since she’s known to be very strict – and from experience, doesn’t really listen to you when you talk about how your work can make sticking to the EP very, very difficult – so you can just imagine how annoyed and irritated I was when I started my consultation with her.

To be fair to Erika, she didn’t butt heads with me during my consultation. She was very calm and patient in talking to me and The Significant Other and continued to give several pieces of advice that I needed to get through the final leg of this race.

This Cohen journey is not really a race, but it sometimes feels like it. I don’t want to get an extension – not even for a month or two – because I’m kuripot like that, and I’m challenged to lose the whole 70-fucking-plus pounds I need to lose within six months JUST BECAUSE.

I guess the Universe is helping me out with this one because when I logged on to the Cohen Lifestyle Center Facebook Group page, there was a post asking other Cohenites what they did to survive and push further through the final leg of the program. These were some of the bits of advice and tips I picked up:

  • Don’t weigh yourself.
  • Steam your food.
  • Cut back on your cracker allowance.
  • Consume only 1 fruit serving.
  • Sleep 6 to 8 hours a night.
  • No soda.
  • Don’t use olive or canola oil.
  • Walk a bit everyday.
  • Don’t be stressed.
  • No salt.
  • Eat only seafood.
  • Change up the order you eat your Meals 1, 2, and 3.

I don’t know which one will really work, but I’m considering trying them all. Oh well. Let’s see how this one goes. Wish me luck!


19 Tips on Traveling while on Cohen

It might be a tad strange to start my blog while on Week 19 of the Cohen program, but I couldn’t help but list this down on one of the posts on the Cohen Lifestyle Centre Facebook page.

I travel for work and leisure, and this year, I’ve been fortunate to have been on several trips already. I didn’t expect to be on the Cohen program so my travel plans did not exactly factor in the complexities of the Eating Plan. But here are 19 tips that I’ve found to be helpful while traveling on the Cohen program. Some worked, some didn’t.🙂

  1. Prepare your proteins beforehand. Dishes such as beef tapa, roast (air fried) chicken breast fillet, garlic sautéed/”fried” tuna can be cooked pre-trip, then vacuum sealed in Santi’s. (Vacuum sealed bags start at Php 20 up. They can only vacuum seal dry foods.)
  2. Email the hotel you will be staying at to request for Cohen-compliant meals for breakfast and/or lunch/dinner. Just tell the F&B manager/staff that you are on a “strict dietary prescription” and send them your recommendations for dishes. Best to send them the recipes with the measurements days before your trip so you can co-ordinate if some ingredients are not available.
  3. Check restaurants at your travel destination if they can make Cohen-compliant dishes. Same “rule” applies as with hotels when communicating with restaurants.
  4. Buffets can be your friends.
    a. Choose your protein, ask chef to cook it to your specifications that are Cohen-compliant, and if possible, measure the raw ingredients yourself (with a digital travel scale you brought yourself).b. For your veggies, check the salad station first. Then check the grilling station.

    c. For more variety in your DIY salad, get an apple, honeydew or mangoes (or other Cohen-compliant fruit) from the dessert station to add to your salad.

    d. Ask for balsamic vinegar from the waiters. Usually the ones at the salad bar are vinaigrette already which is usually already mixed with oil.

  5. Bring a reliable digital travel scale. The small “pocket” ones are unreliable, especially if the restaurant doesn’t have dishes small enough to place on your scale. The measurements will not be accurate, I tell you.
  6. Bring your crackers with you.
  7. Take a small squeeze bottle of Carmela Tanjangco’s balsamic reduction.
  8. Bring your own stash of stevia or Splenda. If you can ask the resto or hotel for more Splenda, even better. You can replenish your own travel stock with no problem.
  9. Keep to your 2-3L water intake.
  10. Check out the local grocery for yogurt and fruits.
  11. Stay away from street foods.
  12. Check with airline if you can hand-carry your food. Some airlines are accommodating, but others are not. You might need to check-in your food with the rest of your luggage.
  13. If not, pack a cooler with Abigail Ongyanco-Lim’s Techni-Ice.
  14. Check with your hotel if there is a mini ref so you can store your food during your stay. Otherwise, befriend the hotel/resort/B&B/inn staff so you can ask them to keep your food in the kitchen’s fridge. [I survived a 9-day Myanmar trip at a hostel this way. Just ask nicely.😉 ]
  15. Time your meals so you can eat with everyone else. If it means waking up earlier than usual (say, 7 am) so you can have lunch with your travel companions at 12nn, do it.
  16. If you know you can’t resist the local food, don’t even attempt to be around it. It’s too risky and too tempting to deviate. [Trust me, this is a major test of will power and commitment to the program.]
  17. Ask other Cohenites for recommendations for groceries, food sources, restos, cafes, hotels, etc. that are Cohen-friendly. The Cohen FB page has a lot of posts from other Cohenites for their suggestions on Cohen-friendly/compliant places in Boracay, Cebu, Davao, Hong Kong, Singapore, Japan, etc.
  18. The bigger or more cosmopolitan the city, the better chances of finding restaurants and hotels that are Cohen-friendly.
  19. Print out your Eating Plan on a small sheet of paper and have it laminated so you can keep it in your wallet. You can show or hand this to the chef or waiter when you eat out at a Cohen-friendly establishment. If there’s space at the back, list your Cohen-compliant preferred ingredients as well so the chefs have a reference for what you are allowed to eat.