Just a suggestion on the Philly - tesco own brand soft creamy cheese tastes same but has fewer carbs. Check labels in the supermarket.
Also given the useful effect that flax has on insides it also stops me eating too many lol!
A cup is US measure of volume Approximate 220ml. Of the flax I've been using a cup is about 100g
Exactly the same thing just that flax is the American word for Linseed
I toasted my mim in slices for the first time this morning... so much better tasting I have no idea why I never did it before.