2007-07-31 Eating Diary

Today is 31 July 2007, Tuesday.

At 0530 hour, my weight = 59.6 kg (Camry) and BMI = 21.628

Based on my weight of 59.6 kg and STI calorie need calculator, my calorie required today is 1656.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:
(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 x slice(s) of Gardenia high fibre white bread = 68.5 kcal
(d) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(e) 1 mixed vegetable rice BRR mkt (2 veg +Taukua) = about 400 kcal
(f) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(g) 16baba multi-grains + soya bean +dry sweet potato soup = about 300 kcal
(h) 1 x of cuttle fish +peanuts porridge with 1 egg and half youtiao about 400 kcal

Actual total today’s calories intake so far = 1342.5 kcal

Today's Calorie Deficit as at this time = 1656.25 - 1342.5 = 313.75 kcal

Bowel movements = 1 (morning)

Exercise = None

Health Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 2 x 1000 mg Kordel acid free vitamin C tablet
(c) 1 x 50 mg GNC zinc tablet
(d) 1 x Century Life maxi-hair tablet
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(f) 1 x Vitahealth flaxseed oil 1000 mg tablet
(g) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Low vitamin D levels tied to higher blood pressure

NEW YORK (Reuters Health,Tue Jul 24, 2007 11:42PM BST)

As blood levels of vitamin D drop, blood pressure increases, according to findings from the Third National Health and Nutrition Examination Survey (NHANES III).

The current analysis from NHANES III, which was conducted between 1988 and 1994, involved 12,644 adults in the U.S. aged 20 years and older who had blood pressures recorded and vitamin D levels measured.

As reported in the American Journal of Hypertension, Dr. Robert Scragg of the University of Auckland, New Zealand, and colleagues found the lowest vitamin D levels in non-Hispanic blacks, followed by Mexican Americans, and then non-Hispanic whites.

After accounting for age, gender, ethnicity, and physical activity, patients with the lowest vitamin D levels had blood pressures that were slightly higher than those with the highest levels. This relationship was strongest in subjects who were 50 years of age and older.

Differences in vitamin D levels explained in, large part, why high blood pressure was more common in non-Hispanic blacks than in whites, the authors state.

They note that "vitamin D levels can easily, and cheaply, be increased by a modest increase in sun exposure or vitamin D supplementation," but they caution that "first it needs to be confirmed by large, well-designed intervention studies."

SOURCE: American Journal of Hypertension, July 2007.

2007-07-30 Eating Diary

Today is 30 July 2007, Monday.

At 0600 hour, my weight = 60.7 kg (Camry) and BMI = 22.027

Based on my weight of 60.7 kg and STI calorie need calculator, my calorie required today is 1675 calories (Sedentary).

The increase from 59.5 kg of yesterday morning to 60.7 kg is probably due to the following taken yesterday:

(a) 1 milk tea (Sunday meeting) = about 60 kcal
(b) Some Mee Goreng (Feipo) = about 200 kcal
(c) 4 small pineapple tarts = 120 kcal
(d) 4 medium size curry puffs (190 kcal/84g)= about 360 kcal
(e) 2 cup of milo (Sunday meeting) = about 160 kcal
(f) 1 bowl of Bee Hoon soup (Sunday meeting) = about 300 kcal

For today, the target calorie intake is 1200 kcal.

As at 2308 hr today, food already taken:

(a) 6 cup(s) of plain water
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(d) 16baba multi-grains + red/green beans +dry sweet potato soup = about 300 kcal
(e) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(f) 1 x orange 150 g. (69 kcal/150 g) = about 69 kcal
(g) 16baba multi-grains + red/green beans +dry sweet potato soup = about 300 kcal
(h) 1 x 200 g. pineapple (74 kcal/155g) = about 96 kcal

Actual total today’s calories intake so far= 939.00 kcal

Today's Calorie Deficit as at this time = 1675.00 – 939.00 = 736.00 kcal

Bowel movements = 1 medium (morning)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-29 Eating Diary

Today is 29 July 2007, Sunday.

At 0750 hour, my weight = 59.5 kg (Camry) and BMI = 21.592

Based on my weight of 59.5 kg and STI calorie need calculator, my calorie required today is 1655 Kcalories (Sedentary).

The increase from 59.0 kg of yesterday morning to 59.5 kg is probably due to the following taken yesterday:

(a) Some fried glutinous rice (Bee Sun) + black sauce pork (Latte)+ ½ egg (Latte) = about 150 kcal
(b) 1 x of pork porridge with 1 egg and half youtiao about 400 kcal
(c) Some fried glutinous rice (Bee Sun) + some Macau almond biscuits= about 150 kcal

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg +Taukua) = about 400 kcal
(e) 1 x 100 g. pineapple (74 kcal/155g) = about 74 kcal
(h) 1 milk tea (Sunday meeting) = about 60 kcal
(i) Some Mee Goreng (Feipo) = about 200 kcal
(j) 4 small pineapple tarts = 120 kcal
(k) 4 medium size curry puffs (190 kcal/84g)= about 360 kcal
(l) 2 cup of milo (Sunday meeting) = about 160 kcal
(m) 1 bowl of Bee Hoon soup (Sunday meeting) = about 300 kcal

Actual total today’s calories intake so far= 1796 kcal

Today's Calorie Deficit as at this time = 1655.00 – 1796.00 = - 141kcal

Bowel movements = 1 x big

6-kg Weight Loss in 2 Months

I lost 6 kg of weight in two months through closely monitored dieting and calorie restriction.

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588

2007-6-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-7-28 morning, my weight = 59.0 kg, BMI = 21.410

My current BMI is within the healthy range of 18.5 - 22.9.

According to Health Promotion Board of Singapore, Singaporeans with BMI values of 23 kg/m2 and above have been found to be at risk of developing heart disease and diabetes.

2007-07-28 Eating Diary

Today is 28 July 2007, Saturday.

At 0530 hour, my weight = 59.0kg (Camry) and BMI = 21.410

59.0 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28.

Based on my weight of 59.0 kg and STI calorie need calculator, my calorie required today is 1646.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2310 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 2 cups of Gold Roast low sugar 3-in-1 Coffee (Bee Sun) = 140 kcal
(e) 1 x 80 g. banana (89 kcal/100g.) = about 72 kcal
(f) 16baba multi-grains + red/green beans +dry sweet potato soup = about 300 kcal
(g) Some fried glutinous rice (Bee Sun) + black sauce pork (Latte)+ ½ egg (Latte) = about 150 kcal
(h) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(i) 1 x of pork porridge with 1 egg and half youtiao about 400 kcal
(j) 1 x orange 150 g. (69 kcal/150 g) = about 69 kcal
(k) Some fried glutinous rice (Bee Sun) + some Macau almond biscuits= about 150 kcal

Actual total today’s calories intake so far= 1540 kcal

Today's Calorie Deficit as at this time = 1646.25 – 1540.00 = 106.25 kcal

Bowel movements = 1 x big

You may look slim, but be fat inside

Internal fat can lead to all kinds of health problems

While some people might not be considered fat based on their appearance, they could be just that on the inside.
.
Researchers from London's Imperial College studied 800 people over 13 years and found that those who stayed slim through dieting rather than exercising are likely to have more deposits of internal fat.
.
Internal, or visceral, fat refers to fat found around organs such as the intestines, as opposed to external, or subcutaneous, fat that lies just beneath the skin.
.
"Visceral fat is dangerous, as the fat cells are metabolically active," said Dr Chionh Siok Bee, senior consultant at the National University Hospital's (NUH) endocrinology division in the Department of Medicine.
.
"This, however, does not mean that the fat is metabolised or burnt off fast. On the contrary, these fat cells produce dangerous hormones that predisposes one to a clogging of the arteries," she added.
.
Hence, it is not only the fat that shows up on the outside, but also the fat that resides within us, that we should be wary of.
.
Dr Yong Quek Wei, senior consultant at Tan Tock Seng Hospital's Department of Cardiology, explained: "People with too much internal body fat are at a higher risk of developing health problems such as coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer."
.
While one's genetic make-up is responsible for between 30 and 60 per cent of the visceral fat in the body, diet also plays a part.
.
If more calories in our diet are derived from fats — especially fats found in foods such as butter and meat — we are more likely to have visceral fat.
.
Dr Yong said: "Gram for gram, fat contains twice as many calories as carbohydrates like bread or vegetables. Nutritionists recommend that no more than 30 per cent of our daily calorie intake should come from fats by the time a child is five years of age."
.
Lead researcher Dr Jimmy Bell highlighted that people with high amounts of internal fat could be on the verge of becoming obese, while fat, active people could be healthier than thin individuals who are sedentary.
.
Exercise is an important tool in helping to burn off visceral fat in the body. Dr Stanley Liew, consultant endocrinologist at Raffles Hospital, said: "Studies have shown that visceral fat accumulates rapidly when a person leads a sedentary life-style, even though his or her body weight may not increase by much. The good news is when one starts to exercise, visceral fat is the first type of fat to go."
.
Dr Bell concluded: "If you want to look thin, then dieting may be enough.
.
"But if you want to actually be healthy, then exercise has to be an important component of your lifestyle."

By Joanne Yap of Today (Singapore) newspaper dated 24 July 2007

2007-07-27 Eating Diary

Today is 27 July 2007 Friday.

At 0530 hour, my weight = 59.9 kg (Camry) and BMI = 21.737

Based on my weight of 59.9 kg and STI calorie need calculator, my calorie required today is 1661.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2350 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 x 80 g. banana (89 kcal/100g.) = about 72 kcal
(e) 16baba multi-grains +dry sweet potato soup = about 300 kcal
(f) 1 x 80 g. banana (89 kcal/100g.) = about 72 kcal
(g) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(h) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(i) 16baba multi-grains +dry sweet potato soup = about 300 kcal
(j) 1 x 80 g. banana (89 kcal/100g.) = about 72 kcal
(k) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal

Actual total today’s calories intake so far= 1197 kcal

Today's Calorie Deficit as at this time = 1661.25 - 1197 = 464.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 25841.00 + 464.25 = 26305.25kcal
.=================================================

Bowel movements = 1 x big

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-26 Eating Diary

Today is 26 July 2007 Thursday.

At 0550 hour, my weight = 60.4 kg (Camry) and BMI = 21.919

Based on my weight of 60.4 kg and STI calorie need calculator, my calorie required today is 1670 calories (Sedentary).

At 0935 hour, my weight = 60.1 kg (Camry) and BMI = 21.810 probably due to urine passed.

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 35 g. (1 serving = 5 table spoons) of Quaker instant oatmeal (smooth & Creamy) (128.6 kcal/35 g) without sugar = 128.6 kcal
(d) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(e) 1 mixed vegetable rice BRR mkt (2 veg +Taukua) = about 400 kcal
(f) 2 x 100 g. pineapple (74 kcal/155g) = about 95.4 kcal
(g) 1 x orange 180 g. (69 kcal/150 g) = about 83 kcal
(h) 16baba multi-grains + red/green beans +dry sweet potato soup = about 300 kcal
(i) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal

Actual total today’s calories intake so far= 1199 kcal

Today's Calorie Deficit as at this time = 1670 - 1199 = 471 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 25424.00 + 471 = 25841 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Bowel movements = 2 x small

Healthy living: You are what you eat

The following is an online letter to the ST Forum of the Straits Times on 25-7-2007 by Tan Hock Ann .

By Tan Hock Ann

I WOULD like to share my opinion on healthy eating and healthy lifestyle.

It is not just eating at home which will make or break your health. It is what you eat.

As a general practice, it may be more healthy to include more vegetables (uncooked is the best choice) and less meat in our diet.

In Europe and also in Singapore, many informed people are turning to salads and avoiding overcooked meat and vegetables. Many are skipping that summer BBQ.

Having a salad with the right sauce is still the healthier choice. Couple that with regular exercise and you are on the way to a healthier old age.

I can imagine people changing oil for the cars (car-maintenance) more regularly than eating salads for their own good in Singapore.
Change now before that change is forced on you (doctor's report, et cetera).

Tan Hock Ann

2007-07-25 Eating Diary

Today is 25 July 2007 Wednesday.

At 0550 hour, my weight = 60.5 kg (Camry) and BMI = 21.955

Based on my weight of 60.5 kg and STI calorie need calculator, my calorie required today is 1671.25 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target calorie intake is 1200 kcal.

As at 2200 hr today, food already taken:

(a) 2 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(d) 40 g. of Quaker instant oatmeal (126 kcal/35 g) without sugar = 144 kcal
(e) 1 cup of Gold Kili Traditional black coffee with sugar (No fat) = 63 kcal
(f) 1 mixed vegetable rice BRR mkt (2 veg +Taukua) = about 400 kcal
(g) 16baba multi-grains + red/green beans +dry sweet potato soup = about 300 kcal
(h) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(i) 1 x 100 g. pineapple (74 kcal/155g) = about 48 kcal

Actual total today’s calories intake so far= 1214 kcal

Today's Calorie Deficit as at this time = 1671.25 - 1214 = 457.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 24966.75 + 457.25 = 25424.00 kcal
.=================================================

Bowel movements = 1 big and 1 small

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-24 Eating Diary

Today is 24 July 2007, Tuesday.

At 0550 hour, my weight = 60.7 kg (Camry) and BMI = 22.027

Based on my weight of 60.7 kg and STI calorie need calculator, my calorie required today is 1675 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2300 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cup(s) of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(e) 1 mixed vegetable rice BRR mkt (2 veg +Taukua) = about 400 kcal
(f) 16baba multi-grains + dry sweet potato soup = about 300 kcal
(g) 1 x orange 180 g. (69 kcal/150 g) = about 83 kcal
(1) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal

Actual total today’s calories intake so far= 1182 kcal

Today's Calorie Deficit as at this time = 1675 - 1182 = 493 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 24473.75 + 493 = 24966.75 kcal
.=================================================

Bowel movements = 1 – morning

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Eat more home-cooked food for better health

The following is a letter to ST Forum of the Straits Times of 23-7-2007 edition on healthy eating.

By Selena Goh Kim Choo (Ms)

MANY Singaporeans eat out regularly, but they may not be aware of how frequent consumption of certain types of bought food may, in the long run, be bad for health.

I have witnessed a chicken rice stallholder hosing chicken carcasses on the floor of his stall.

A stallholder's assistant, seated on a low stool, in the back lane behind the coffeeshop, cut raw ingredients on a wooden chopping board placed on the ground.

Two other stallholders proceeded to prepare raw ingredients that had dropped onto the grimy floor.

Sellers of deep-fried food, like chicken wings, curry puffs and goreng pisang, often use oil so darkened with use that it suggests countless re-uses. Such oil is said to possibly cause cancer.

How assured can we be that all kitchen staff properly store raw ingredients, especially raw meats, before they are cooked?

Just how thoroughly do busy food handlers wash raw vegetables and uncooked rice?

Do they all have different chopping boards for raw meats and for vegetables?

Some of us may be ignorant that some eating places use salt, oil, lard, MSG and bicarbonate of soda liberally. Likewise, many processed foods contain a lot of salt, preservatives, artificial colouring and flavouring, and other chemicals.

Sometimes salty and/or acidic foods are cooked in aluminium pots. Aluminium leaches into the food and, over time, is said to cause problems to the brain, lungs and bones. The same danger is said to lie in carbonated drinks in aluminium cans.

It is common to be served food in styrofoam and other take-away packets, and for hot drinks to be served in styrofoam cups. Some plastics leach harmful chemicals into the hot food, possibly causing problems to the male and female reproductive systems and even cancer.

Readers should consider eating home-cooked food more regularly, for the sake of good health.

No matter how simple a home-cooked meal is, it can be balanced, and prepared hygienically and with love.

When we do eat out, we should select our food and food outlets more wisely.

These are some small lifestyle changes that may just help us lower the incidence of cancer and heart disease, which are Singapore's top killers.

2007-07-23 Eating Diary

Today is 23 July 2007, Monday.

At 0600 hour, my weight = 60.7 kg (Camry) and BMI = 22.027

Based on my weight of 60.7 kg and STI calorie need calculator, my calorie required today is 1675 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2330 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 2 cup(s) of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(c) 16baba multi-grains + dry sweet potato soup = about 300 kcal
(d) 1 cup(s) of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(e) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(i) 1 x 155 g. pineapple (74 kcal/155g) = about 74 kcal
(f) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(g) 16baba multi-grains + dry sweet potato soup = about 300 kcal
(h) 1 x mee ta mak soup by Latte and some left-over duck porridge by VP = about 400 kcal

Actual total today’s calories intake so far= 1399 kcal

Today's Calorie Deficit as at this time = 1675 - 1399 = 276 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 24197.75 + 276 = 24473.75 kcal
.=================================================

Bowel movements = 1 – morning

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

At 2330 hr, I took 1 x OMEPRAZOLE 20 mg capsule and 1 x DICLOFENAC SOD EC 25 mg tablet.

Changes of my weight since 2007-05-28 ===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg and BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-10 morning, my weight = 61.7 kg
2007-7-11 morning, my weight = 60.8 kg
2007-7-12 morning, my weight = 60.3 kg
2007-7-13 morning, my weight = 60.2 kg
2007-7-14 morning, my weight = 59.7 kg
2007-7-15 morning, my weight = 60.5 kg
2007-7-16 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-17 morning, my weight = 60.5 kg
2007-7-18 morning, my weight = 59.9 kg
2007-7-19 morning, my weight = 59.6 kg
2007-7-20 morning, my weight = 59.5 kg
2007-7-21 morning, my weight = 59.9 kg
2007-7-22 morning, my weight = 60.3 kg
2007-7-23 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)

My Daily Mental Vitamins (Version 01 )

Just for today I will try to live through this day only, and not tackle all my problems at once.

Just for today I will have sufficient sleep and sleep well.

Just for today I will eat well and eat right.

Just for today I will have a program and achieve my goals for the day.

Just for today I will not be irritated by anything, especially those beyond my control.

Just for today I will be happy and enjoy every moment of my life.

Just for today I will be caring, helpful, courteous and be tactful in dealing with people.

Just for today I will strengthen my mind. I will study. I will learn something useful. I will not be a mental loafer. I will read something that requires effort, thought and concentration.

Just for today I will have a quiet half hour all by myself, and relax. During this half hour, sometime, I will try to get a better perspective of my life.

(Version 01 Ref: G07G22)

2007-07-22 Eating Diary

Today is 22 July 2007, Sunday.

At 0530 hour, my weight = 60.3 kg (Camry) and BMI = 21.882

Based on my weight of 60.3 kg and STI calorie need calculator, my calorie required today is 1668.75 calories (Sedentary).

At 1.00 am, I took 1 x OMEPRAZOLE 20 mg capsule and 1 x DICLOFENAC SOD EC 25 mg tablet for the first time after seeing doctor on 20th July 2007 because the slightly swollen part behind the angle bone just above the right foot got worse. It ached and I walked with slight limping.

When I woke up at about 8.30 am, my right foot was better. So I should continue to take the medicine prescribed by Dr. Dvd. Ong.

The problem of the slightly swollen "behind ankle" of the right foot has been bothering me for about 3 months. I should have seen a doctor earlier on this.

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 16baba multi-grains + dry sweet potato + soya bean soup = about 300 kcal
(e) 1 x 120 g. banana (89 kcal/100g.) = about 107 kcal
(f) 1 x 100 g. pineapple (74 kcal/155g) = about 48 kcal
(g) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(h) 4 medium size curry puffs = about 130 x 4 = 520 kcal kcal
(i) 1 milk tea (Sunday meeting) = about 60 kcal
(j) 1 x Hokkien fried prawn mee ($3.00) = about 500 kcal

Actual total today’s calories intake so far= 1805 kcal

Today's Calorie Deficit as at this time = 1668.75 - 1805 = -136.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 24334.0 - 136.25 = 24197.75 kcal
.=================================================

Bowel movements = 1 – morning

At 2.00 pm, I took 1 x OMEPRAZOLE 20 mg capsule and 1 x DICLOFENAC SOD EC 25 mg tablet.

At 11.300 pm, I took 1 x OMEPRAZOLE 20 mg capsule and 1 x DICLOFENAC SOD EC 25 mg tablet.

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-21 Eating Diary

Today is 21 July 2007, Saturday.

At 0730 hour, my weight = 59.9 kg (Camry) and BMI = 21.737

Based on my weight of 59.9 kg and STI calorie need calculator, my calorie required today is 1661.25 Kcalories (Sedentary).

For today, the target calorie intake is 1600 kcal.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 x chicken porridge with 1 egg (T1) with CP = about 350 kcal
(d) 1 x nestcafe coffee (T1) with CP = about 70 kcal
(e) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(f) 1 x 100 g. pineapple (74 kcal/155g) = about 48 kcal
(g) 1 x orange 180 g. (69 kcal/150 g) = about 83 kcal
(h) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(i) 7-pc yong tau foo soup (bras basah) = about 300 kcal
(j) David P.’s son birthday buffet dinner (ate mainly some fried rice and mutton and two small cups of milk tea) = about 400 kcal
(k) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(l) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal (taken at about 1.00 am on 22 July 2007)

Actual total today’s calories intake so far= 1625 kcal

Today's Calorie Deficit as at this time = 1661.25 - 1625 = 36.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 24297.75 + 36.25 = 24334.0 kcal
.=================================================

Bowel movements = 1 – morning

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-20 Eating Diary

Today is 20 July 2007, Friday.

At 0530 hour, my weight = 59.5 kg (Camry) and BMI = 21.592

Based on my weight of 59.5 kg and STI calorie need calculator, my calorie required today is 1655 Kcalories (Sedentary).

For today, the target calorie intake is 1600 kcal.

As at 2228 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(e) 16baba multi-grains + dry sweet potato + soya bean soup = about 300 kcal(f) 1 cups of Gold Roast low sugar 3-in-1 Coffee (Beesun)= 70 kcal
(g) 1 cup of Gold Kili Traditional black coffee (No fat) (Beesun)= = 63 kcal
(h) 1 x 100 g. apple. (65 kcal/125g.) = about 48 kcal
(i) 1 bowl of sliced white fish thick bee hoon plus cabbage (BRR Mkt) ($5) = about 400 kcal
(j) 1 x 100 g. pineapple (74 kcal/155g) = about 48 kcal
(k) 1 x orange 180 g. (69 kcal/150 g) = about 83 kcal
(l) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal

Actual total today’s calories intake so far= 1443 kcal

Today's Calorie Deficit as at this time = 1655 - 1443 = 212 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 24085.75 + 212 = 24297.75 kcal
.=================================================

Bowel movements = 1

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-19 Eating Diary

Today is 19 July 2007 Thursday.

At 0530 hour, my weight = 59.6 kg (Camry) and BMI = 21.628

Based on my weight of 59.6 kg and STI calorie need calculator, my calorie required today is 1656.25 Kcalories (Sedentary).

For today, the target calorie intake is 1600 kcal.

As at 2359 hr today, food already taken:

(a) 4 cup(s) of plain water
(b) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(c) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(d) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(e) 1 mixed vegetable rice BRR mkt (3 veg) = about 400 kcal
(f) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(g) 1x slice(s) of Gardenia high fibre white bread = 68.5 kcal
(h) 16baba multi-grains + dry sweet potato soup = about 300 kcal
(i) 1 x 155 g. pineapple (74 kcal/155g) = about 74 kcal
(j) 1 x 150 g. orange (69 kcal/150 g) = about 69 kcal
(k) 1 x slice(s) of Gardenia high fibre white bread = 68.5 kcal

Actual total today’s calories intake so far= 1320 kcal

Today's Calorie Deficit as at this time = 1656.25 - 1320 = 336.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 23749.5 + 336.25 = 24085.75 kcal
.=================================================

Bowel movements = NIL

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(d) 1 x Century Life maxi-hair tablet
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)

Balanced diet, with occasional indulgence

The following is a report in the "Mind Your Body" of the Starits Times on 18th July 2007, Wednesday on "what docs eat " for Dr Christopher Chong, Obstetrician, gynaecologist and urogynaecologist at Gleneagles Medical Centre .

What do you think of his eating habits and what he eats?

===========================================================

'Generally, I have a healthy and balanced diet with enough vegetables, fruits and juices.

'But I do succumb to temptation - occasionally - which is what makes life and eating exciting!

'I always start my day with a glass of good old plain water. On working days, breakfast is usually light - a sandwich or bun, or a sausage or piece of cake. Time is tight during those days as I have to take my kids to school.

'Lunch is usually short and light as I work through it, performing surgery. Dinner is the biggest meal of the day for me and it is usually a home-cooked meal - Chinese dishes with steamed rice, soup and chilli, which my mum painstakingly prepares.

'Occasionally, we do Western or Italian (by popular demand from the kids).

'All our meals are taken with one or two glasses of red wine. My family juices up, especially over the weekend.

'One piece of advice I offer to my patients is to have regular meals...but I do admit that sometimes, it is difficult to practise what I preach.

'I have cut down on my carbohydrates to a third of my usual intake, and this has helped me lose a little weight.

'I love coffee and used to start my day with one or two cuppas. Unfortunately, I became highly dependent on it and found I was drinking it because I needed to, rather than relishing it.

'This year, I went 'cold turkey' and after five days of suffering from withdrawal symptoms, I no longer need it. I now drink coffee occasionally and enjoy every drop of it.

'I love food, and like my pregnant patients, I have cravings at times.

I go for my kambing (mutton) soup, fried oysters, cockles, fried hor fun with lard once in a long time. It is pure indulgence, but delicious!

'I also have a weakness for escargot (cooked land snails in French cuisine) and goose liver pate.

'Then, there is ama ebi (Japanese raw sweet prawn), which I love...but the children often get to it before I do. I also love wasabi (Japanese horseradish).

'Though I enjoy fine dining, it is always the food from the local hawker centres that I miss whenever I am overseas.'

===========================================================

2007-07-18 Eating Diary

Today is 18 July 2007, Wednesday.

At 0530 hour, my weight = 59.9 kg (Camry) and BMI = 21.737

Based on my weight of 59.9 kg and STI calorie need calculator, my calorie required today is 1661.25 Kcalories (Sedentary).

For today, the target calorie intake is 1600 kcal.

As at 2120 hr today, food already taken:

(a) 4 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 40 g. of Quaker instant oatmeal (126 kcal/35 g) without sugar = 144 kcal
(d) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal
(e) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(f) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(g) 16baba multi-grains + dry sweet potato soup = about 300 kcal
(h) 1 x 180 g. orange (69 kcal/150 g) = about 83 kcal
(i) 1 x 120 g. pineapple (74 kcal/155g) = about 58 kcal

Actual total calories intake = 1190 kcal

Today's Calorie Deficit as at this time = 1661.25 - 1190= 471.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 23278.25 + 471.25 = 23749.5 kcal
.=================================================

Bowel movements = 1 – morning

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

2007-07-17 Eating Diary

Today is 17 July 2007 Tuesday.

At 0530 hour, my weight = 60.5 kg (Camry) and BMI = 21.955

Based on my weight of 60.5 kg and STI calorie need calculator, my calorie required today is 1671.25 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 2 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 1 x 120 g. pineapple (74 kcal/155g) = about 58 kcal
(f) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(g) 16baba multi-grains + dry sweet potato + soya bean soup = about 300 kcal
(h) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal

Actual total calories intake = 1163 kcal

Today's Calorie Deficit as at this time = 1671.25 - 1163 = 508.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 22770 + 508.25 = 23278.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Bowel movements = 1 – morning

.=========================================================
[ Note ]: At about 0200 hr, inner thighs just above the knees became very itchy probably due the preserved prunes or the instant noodles eaten last night. Latte gave me an Alzytec tablet (for itch). The problem solved. I could be allergic to some substances or preservatives in the preserved prunes
.=========================================================

2007-07-16 Eating Diary

Today is 16 July 2007, Monday.

At 0530 hour, my weight = 60.9 kg (Camry) and BMI = 22.100

Based on my weight of 60.9 kg and STI calorie need calculator, my calorie required today is 1678.75 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(d) 16baba multi-grains + beans + dry sweet poatato soup = about 300 kcal
(e) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal
(f) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(g) 16baba multi-grains + beans + dry sweet poatato soup = about 300 kcal
(h) A little left-over instant noodle +4 fish balls + about 10 preserved prunes = about 250 kcal
(i) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal

Actual total calories intake = 1250 kcal

Today's Calorie Deficit as at this time = 1678.75 - 1250 = 428.75 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 22341.25 kcal + 428.75 = 22770 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Bowel movements = 1

Changes of my weight since 2007-05-28 ===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg, BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg, BMI = 22.100 (Monday)
2007-7-10 morning, my weight = 61.7 kg
2007-7-11 morning, my weight = 60.8 kg
2007-7-12 morning, my weight = 60.3 kg
2007-7-13 morning, my weight = 60.2 kg
2007-7-14 morning, my weight = 59.7 kg, BMI = 21.664
2007-7-15 morning, my weight = 60.5 kg
2007-7-16 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)

2007-07-15 Eating Diary

Today is 15 July 2007, Sunday.

At 0530 hour, my weight = 60.5 kg (Camry) and BMI = 21.955

Based on my weight of 60.5 kg and STI calorie need calculator, my calorie required today is 1671.25 calories (Sedentary).

The weight increase from 59.7 kg to 60.5 kg is probably due to 1 x of pork porridge with 1 egg and half youtiao of about 400 kcal.

As at 2130 hr today, food already taken:

(a) 4 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 40 g. of Quaker instant oatmeal (126 kcal/35 g) without sugar = 144 kcal
(d) 16baba multi-grains + dry sweet potato + soya bean soup = about 300 kcal
(e) 1 x 100 g. tomato (21 kcal/100g) = 21 kcal
(f) 1 x 120 g. pineapple (74 kcal/155g) = about 58 kcal
(g) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal
(h) 1 milk tea (Sunday meeting) = about 60 kcal
(i) 1 medium size curry puffs = about 130 kcal =
(j) 1 cup of milo (Sunday meeting) = about 80 kcal
(k) 1 plate fried Bee Hoon (Fried) = about 400 kcal
(l) Some Ngoh Hiang (After Sunday meeting) = about 150 kcal
(m) 1 x 180 g. orange (69 kcal/150 g) = about 83 kcal

Actual total calories intake = 1481 kcal

Today's Calorie Deficit as at this time = 1671.25 – 1481 = 190.25 kcal

.================================================
Calorie Deficit since 2007/05/28 = 22151+ 190.25 = 22341.25 kcal.
.================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Bowel movements = 1 x (Small) – Afternoon and 1 x (big ) - Evening

2007-07-14 Eating Diary

Today is 14 July 2007, Saturday.

At 0730 hour, my weight = 59.7 kg (Camry) and BMI = 21.664

Healthy range of BMI is 18.5 to 22.9 for adults.

59.7 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28.

After 60.0 kg weight is attained, my daily energy intake will be approximately equal to energy required.

Based on my weight of 59.7 kg and STI calorie need calculator, my calorie required today is 1657.5 calories (Sedentary).

For today, the target calorie intake is 1600 kcal to maintain weight around 60.0 kg.

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 1 x 120 g. pineapple (74 kcal/155g) = about 58 kcal
(f) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal
(g) 1 x 180 g. orange (69 kcal/150 g) = about 83 kcal
(h) 1 x of pork porridge with 1 egg and half youtiao about 400 kcal

Actual total calories intake = 1256 kcal

Today's Calorie Deficit as at this time = 1657.5 – 1256 = 401.5 kcal

The target calorie intake of 1600 kcal was not achieved.

=================================================
Calorie Deficit since 2007/05/28 = 21749.5 + 401.5 = 22151 kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet
(h) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007

Bowel movements = 1

2007-07-13 Eating Diary

Today is 13 July 2007, Friday.

At 0530 hour, my weight = 60.2 kg (Camry) and BMI = 21.846

Healthy range of BMI is 18.5 to 22.9 for adults.

60.2 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28.

After 60.0 kg weight is attained, my daily energy intake will be approximately equal to energy required.

Based on my weight of 60.2 kg and STI calorie need calculator, my calorie required today is 1666.25 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2230 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 40 g. of Quaker instant oatmeal (126 kcal/35 g) without sugar = 144 kcal
(d) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(e) 1 cup of Gold Kili Kopi O Coffee (Beesun) = 63 kcal
(f) 1 cup of 3-in-1 coffee (Beesun) = 70 kcal
(g) 16baba multi-grains + dry sweet poatato soup = about 300 kcal
(h) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal
(i) 1 mixed vegetable rice BRR shop Nr CC (2 veg+Tau Kua) = about 350 kcal
(j) 120 g. pineapple (74 kcal/155g) = about 58 kcal

Actual total calories intake = 1183 kcal

Today's Calorie Deficit as at this time = 1666.25 – 1183 = 483.25 kcal

=================================================
Calorie Deficit since 2007/05/28 = 21266.25 + 483.25 = 21749.5 kcal =================================================

Exercise = None

Health Supplements taken today:
(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = NIL

Changes of my weight since 2007-05-28 ===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg and BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-10 morning, my weight = 61.7 kg
2007-7-11 morning, my weight = 60.8 kg
2007-7-12 morning, my weight = 60.3 kg
2007-7-13 morning, my weight = 60.2 kg and BMI = 21.846

As Diet Ideas Abound, Is Willpower Obsolete?

By BARRON H. LERNER, M.D.

When I was growing up, the word “willpower” was used a lot. If only one was strong enough to resist sweets, according to logic of the time, one could stay thin.

Yet today, based on a series of scientific discoveries, the importance of willpower in promoting weight loss is becoming an obsolete notion. Is it worth saving?
The concept of willpower came less from scientific data than from Christian teachings about the dangers of temptation. Gluttony, after all, was one of the seven deadly sins, up there with pride, greed, extravagance, envy, wrath and sloth.

The late 19th century was perhaps the heyday of the revolt against what John C. Burnham, a historian at Ohio State University, calls “bad habits.” Groups like the Salvation Army and the Women’s Christian Temperance Union urged sinners to stop drinking, gambling and smoking.

Comparable sentiments characterized writings about obesity. In 1946, Wilson G. Smillie, a public health professor at Cornell, wrote that the physician should appeal to the obese patient’s “ability to manifest self-control.” Weight-loss programs like Overeaters Anonymous and Weight Watchers have reflected this philosophy.

Similarly, many physicians have also discouraged surgical procedures like stomach stapling or shortening of the intestines, not only because of their risks but also because they were some how seen as quick fixes for lazy patients who do not stick to their diets.

But as critics have pointed out, while willpower can work, it usually does not. A study published in The Journal of the American Medical Association in 2005found that regardless of the diet attempted, patients lost an average of only 5 percent of their baseline weight after one year. And dropout rates exceeded 40 percent. [A newer study is reported on this page today, in Vital Signs.]

As a result, strategies for promoting weight loss have recently begun to shift from a focus on individual behaviors to a public health approach.

As the late Dr. Donald H. Gemson of the Mailman School of Public Health at Columbia once put it, “the causes of the obesity epidemic are environmental, and the answers will be as well.” Rather than simply urging people to eat better and exercise more, experts like Dr. Gemson have increasingly argued that society has to facilitate such changes by reducing the availability of high-calorie foods, advertisements of junk food to children and reliance on automobiles, while increasing access to healthy foods and exercising.

The environmental theory of obesity is prompting governmental interventions, like New York City’s ban on most trans fats in restaurant food. And environmental strategies have successfully been used in other areas that formerly relied on moral suasion. For example, taxes on cigarettes have contributed greatly to lowered smoking rates. Legislatures have enacted laws making restaurants liable if they permit drunk patrons to drive home.

So will people necessarily lose weight if society actively discourages fattening foods? Maybe not. Consider the genetic hypothesis, the latest reassessment of the obesity problem.

Research suggesting a strong hereditary predisposition to obesity goes back several decades, but several recent findings have put this theory into the fore front. In 1994, for example, Jeffrey M. Friedman, a molecular geneticist at Rockefeller University, discovered the appetite-regulating hormone leptin. Dr. Friedman believes that people’s appetites are largely controlled by genetics, which causes them to have different “set points” at different times in their lives.

A study in The Journal of the American Medical Association in May suggested another way in which genetics might affect changes in weight. Researchers from Children’s Hospital in Boston reported that differences in how young adults secrete the hormoneinsulin determine how well they respond to various dietary interventions.

So maybe it is time for health professionals to stop reflexively assuming that personal sacrifice will lead to weight loss. But this will not be easy.

For one thing, there certainly are success stories of people who have dropped dozens of pounds by drastically altering their lifestyles. Moreover, watching one’s diet can have beneficial health effects beyond losing weight.

And I just cannot conceive of a session with an overweight patient that does not involve a discussion of being careful at holiday meals, controlling portionsize, avoiding bedtime snacks and trying to exercise three times a week. Somehow it still seems to me that part of a doctor’s job is to push patients to try harder. Just call me old-fashioned.

Note: Barron H. Lerner teaches medicine and public health at Columbia University Medical Center.

Source: July 10, 2007. NY Times

2007-07-12 Eating Diary

Today is 12 July 2007, Thursday.

At 0530 hour, my weight = 60.3 kg (Camry) and BMI = 21.882

60.3 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28.

Based on my weight of 60.3 kg and STI calorie need calculator, my calorie required today is 1668.75 calories (Sedentary).

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(f) 1 x orange 180 g. (69 kcal/150 g) = about 83 kcal
(g) 1 x 120 g. apple. (65 kcal/125g.) = about 65 kcal
(h) 16baba multi-grains + dry sweet poatato soup = about 300 kcal
(i) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal


For today, the target calorie intake is 1200 kcal.

Actual total calories intake = 1255 kcal

Today's Calorie Deficit as at this time = 1668.75 – 1255 = 413.75 kcal

=================================================
Calorie Deficit since 2007/05/28 = 20852.5 + 413.75 = 21266.25 kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 (morning)

2007-07-11 Eating Diary

Today is 11 July 2007, Wednesday.

At 0530 hour, my weight = 60.8 kg (Camry) and BMI = 22.064

Based on my weight of 60.8 kg and STI calorie need calculator, my calorie required today is 1676.25 kcalories (Sedentary).

The weight decrease from 61.7 kg to 60.8 kg is probably due to discharge of water (taken on 2007-07-10 and 2007-07-09) in the form of urine passed after waking up this morning. The water here refers to the water itself and water contained in food.

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 300 g of watermelon (30 kcal/100g.) = 90 kcal
(f) 16baba multi-grains + dry sweet poatato + soya bean soup = about 300 kcal
(g) 150 g. pineapple (74 kcal/155g) = about 74 kcal

Actual total calories intake = 1147 kcal

Today's Calorie Deficit as at this time = 1676.25 – 1147 = 529.25 kcal

=================================================
Calorie Deficit since 2007/05/28 = 20323.25 + 529.25 = 20852.5 kcal
=================================================

Bowel movements = 1 big (morning)

How weight loss works

Weight is regulated by the calories we consume from food and drink and the calories we burn [our metabolic rate (the rate our bodies tick over) + activity we do].

When these two are in balance, our weight remains stable. When we consume more calories than we burn we store them and gain weight. So to lose weight we need to tap into our fat stores by tipping the balance to consume fewer calories than we burn.

Small changes can really add up to make a big difference. For example one less 50 calorie plain biscuit per day could help you lose 5lbs (2.3kg) in a year – and one extra biscuit means you could gain that in a year!

The number of calories burned each day is different for different people and largely depends on our weight (heavier people have a higher metabolic rate), how active we are, our age, whether we are male or female, and how much muscle we have.

However, on average, women usually need around 2000 calories a day to keep their weight stable and men around 2,500 calories.

The calorie content of 1lb (0.5kg) of body fat is around 3,500 calories. So to lose around 1lb (0.5kg) in a week, we need around a 500 calorie deficit every day (7x500=3,500). This is best achieved by eating fewer calories and being more active each day.

True weight change is naturally a slow process.

If you lose, or gain, weight rapidly, for example in the early days of a crash or low carbohydrate diet, this is mainly due to fluid loss. So don’t be alarmed.

Source: http://nationalobesityforum.org.uk/

2007-07-10 Eating Diary

Today is 10 July 2007, Tuesday.

At 0600 hour, my weight = 61.7 kg (Camry) and BMI = 22.390

Based on my weight of 61.7 kg and STI calorie need calculator, my calorie required today is 1692.5 calories (Sedentary).

The weight increase from 60.9 kg to 61.7 kg is mainly due to 1 box of pork porridge with 1 egg (Old Airp. Rd)= about 350 kcal and the yong dofu soup with yam rice = about 350 kcal taken yesterday

For today, the target calorie intake is 1200 kcal.

As at 2249 hr today, food already taken:

(a) 6 cup(s) of plain water
(b) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(d) 16baba multi-grains + dry sweet poatato + soya bean soup = about 300 kcal
(e) 2 x panadol-for-cold-relief tablets for heatiness and slight chest tightness
(f) 1 x big apple = about 75 kcal
(g) 16baba multi-grains + dry sweet poatato + soya bean soup = about 300 kcal
(h) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(i) 2 x panadol-for-cold-relief tablets
(j) 40 g. of Quaker instant oatmeal (126 kcal/35 g) = 144 kcal

Actual total calories intake = 1022 kcal

Today's Calorie Deficit as at this time = 1692.5 – 1022 = 670.5 kcal

=================================================
Calorie Deficit since 2007/05/28 = 19652.75 + 670.5 = 20323.25 kcal
=================================================

Bowel movements = 1 (morning)

Review of the day:

My nose bleeding on last Sunday and mouth ulcers could be partly or solely due to:

(a) the preservatives and “flesh” in the Aji Ichiban isoyaki scallop from HK by Latte.

(b) The lobster eaten on last Thursday night at Ah Tock’s dinner.

Therefore, I should avoid any preserved food, prawns and lobsters.

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

2007-07-09 Eating Diary

Today is 9 July 2007, Monday.

At 0600 hour, my weight = 60.9 kg (Camry) and BMI = 22.100

Based on my weight of 60.9 kg and STI calorie need calculator, my calorie required today is 1678.75 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2230 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(d) 16baba multi-grains + dry sweet poatato soup = about 300 kcal
(e) 1 small red apple (100g after peeling) = about 50 kcal
(f) 1 small green apple (100g after peeling) = about 50 kcal
(g) 2 x Aji Ichiban isoyaki scallop from HK by Latte = about 50 kcal
(h) 1 box of pork porridge with 1 egg (Old Airp. Rd)= about 350 kcal
(i) yong dofu soup with yam rice = about 350 kcal

Actual total calories intake = 1350 kcal

Today's Calorie Deficit as at this time = 1678.75 – 1350 = 328.75 kcal

=================================================
Calorie Deficit since 2007/05/28 = 19324 + 328.75 = 19652.75 kcal
=================================================

Bowel movements = 1

Review of the day
---------------------

I should have a good eating plan daily and stop eating unhealthy food on week days at least.

Changes of my weight since 2007-05-28
==========================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg and BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)

2007-07-08 Eating Diary

Today is 8 July 2007, Sunday.

At 0600 hour, my weight = 61.2 kg (Camry) and BMI = 22.209

Based on my weight of 61.2 kg and STI calorie need calculator, my calorie required today is 1683.75 calories (Sedentary).

Below on the palm just below the last finger of the right hand, there are a few “bubbles” slightly itchy. Probably it s due to the few prawns eaten last night at the wedding dinner.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(c) 16baba multi-grains + dry sweet poatato soup = about 300 kcal
(d) 74 g. pineapple (74 kcal/155g) = 74 kcal
(e) 4 x round biscuits from HK by Latte = about 150 kcal
(f) 1 milk tea (Sunday meeting) = about 60 kcal
(g) 1 medium size curry puff = about 130 kcal
(h) 1 cup of milo (Sunday meeting) = about 80 kcal
(i) 1 plate of Mee Goreng = about 400 kcal
(j) 74 g. pineapple (74 kcal/155g) = 74 kcal

Actual total calories intake = 1408 kcal

Today's Calorie Deficit as at this time = 1683.75 – 1408 = 275.75 kcal

=================================================
Calorie Deficit since 2007/05/28 = 19048.25 + 275.75 = 19324 kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 2

2007-07-07 Eatnig Diary

Today is 7 July 2007, Saturday.

At 0530 hour, my weight = 60.9 kg (Camry) and BMI = 22.100

Based on my weight of 60.9 kg and STI calorie need calculator, my calorie required today is 1678.75 calories (Sedentary).

For today, the target calorie intake is 1600 kcal because of the Thump Sung’s daughter wedding dinner tonight.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(d) 2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(e) 16baba multi-grains +dry sweet poatato soup = about 300 kcal
(f) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(g) Thump Sung’s daughter wedding dinner = about 900 kcal

Actual total calories intake = 1610 kcal

Today's Calorie Deficit as at this time = 1678.75 – 1610 = 68.75 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 18979.5 + 68.75 = 19048.25 kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = None

Reminder: What is Healthy Living?

This post is a repeat of a post on 16 June 2007.

To me, Healthy Living means having the following:

(1) Healthy Body

(2) Healthy Mind

(3) Healthy Environment

(4) Healthy Home

(5) Healthy Activities

(6) Healthy Relationships

(7) Healthy Spirit

(8) Healthy Finance

Please visit this blog again to explore "Healthy Living " with me.

2007-07-06 Eating Diary

Today is 6 July 2007, Friday.

At 0600 hour, my weight = 61.2 kg (Camry) and BMI = 22.209

Based on my weight of 61.2 kg and STI calorie need calculator, my calorie required today is 1683.75 calories (Sedentary).

There are 3 (new) ulcers on the left inner part of the mouth. Could it be due the small lobster eaten last night? Before this I have not gotten mouth ulcers for quite some time.

For today, the target calorie intake is 1200 kcal.


As at 2359 hr today, food already taken:

(a) 4 cup(s) of plain water
(b) 1 x slice(s) of Gardenia high fibre white bread = 68.5 kcal
(c) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 1 cups of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(f) 3 x Aji Ichiban isoyaki scallop from HK by Latte = about 75 kcal
(g) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(h) 16baba multi-grains +dry sweet poatato soup = about 300 kcal

Actual total calories intake = 1039.5 kcal

Remaining calorie to be taken today = 1200 – 1039.5 = 160.5 kcal

Today's Calorie Deficit as at this time = 1683.75 – 1039.5 = 644.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 18335.25 + 644.25 = 18979.5 kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x Century Life maxi-hair tablet
(d) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)

Bowel movements = 1 x big (9.20 pm)

2007-07-05 Eating Diary

Today is 5 July 2007, Thursday.

At 0600 hour, my weight = 60.5 kg (Camry) and BMI = 21.955

60.5 kg is the lowest weight achieved since I started calorie restriction diet on 28.5.2007.

Based on my weight of 60.5 kg and STI calorie need calculator, my calorie required today is 1671.25 calories (Sedentary).

For today, the target calorie intake is 1650 kcal because of the buffet dinner hosted by Ah Tock.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(d) 6 x Aji Ichiban isoyaki scallop from HK by Latte = about 150 kcal
(e) 2 x Chan pui ying che (Preserved plum seedless) from HK = about 50 kcal
(f) 16baba multi-grains +dry sweet poatato soup = about 300 kcal
(g) 100 g. pineapple (74 kcal/155g) = about 48 kcal
(h) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(i) Buffet dinner hosted by Ah Tock = about 900 kcal

Actual total calories intake = 1788 kcal

Today's Calorie Deficit as at this time = 1671.25 – 1688 = - 16.75 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 18352 - 16.75 = 18335.25 kcal
=================================================

Bowel movements = 2 x big

2007-07-04 Eating Diary

Today is 4 July 2007, Wednesday.

At 0600 hour, my weight = 61.1 kg (Camry) and BMI = 22.173

Based on my weight of 61.1kg and STI calorie need calculator, my calorie required today is 1681.25 calories (Sedentary).

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 x slice(s) of Gardenia high fibre white bread = 68.5 kcal
(c) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(d) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(e) 1 cup of Gold Roast low sugar 3-in-1 Coffee (B’sun)= 70 kcal
(f) 16baba multi-grains +dry sweet poatato soup = about 300 kcal
(g) 150 g. pineapple (74 kcal/155g) = about 74 kcal
(h) 4 x Aji Ichiban isoyaki scallop from HK by Latte = about 100 kcal
(i) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(j) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(k) 1 small apple (100g after peeling) = about 50 kca

Actual total calories intake = 1165.5 kcal

Today's Calorie Deficit as at this time = 1681.25 – 1165.5 = 515.75 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 17836.25 + 515.75 = 18352 kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x small

2007-07-03 Eating Diary

Today is 3 July 2007, Tuesday.

At 0600 hour, my weight = 60.7 kg (Camry) and BMI = 22.027

Based on my weight of 60.7 kg and STI calorie need calculator, my calorie required today is 1675 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

At 2356 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(c) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 1 small apple (100g after peeling) = about 50 kca
(f) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(g) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(h) 1 small bowl of sliced white fish thick bee hoon = about 150 kcal

Actual total calories intake = 1177 kcal

Today's Calorie Deficit as at this time = 1675 – 1177 = 498 kcal

=================================================
Calorie Deficit since 2007/05/28 = 17338.25 + 498 = 17836.25kcal
=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x big (Morning)

.===============================================
Changes of my weight since 2007-05-28
.===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg, BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg

2007-07-02 Eating Diary

Today is 2 July 2007, Monday.

At 0710 hour, my weight = 61.9 kg (Camry) and BMI = 22.463

Based on my weight of 61.9 kg and STI calorie need calculator, my calorie required today is 1695 calories (Sedentary).

No. of days since starting calorie restriction diet on 28/5/2007 = 36

For today, the target calorie intake is 1200 kcal.

As at 2154 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 x slice(s) of Gardenia high fibre white bread = 68.5 kcal
(c) 2 cup of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(d) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(e) 1 cup of Gold Roast low sugar 3-in-1 Coffee (B’sun)= 70 kcal
(f) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(g) 1 medium apple (154g) = 80 kcal

Actual total calories intake = 958.5 kcal

Today's Calorie Deficit as at this time = 1695 – 958.5 = 736.5 kcal

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Calorie Deficit since 2007/05/28 = 16601.75 + 736.5 = 17338.25 kcal
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Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x big (Morning)

2007-07-01 Eating Diary

Today is 1 July 2007, Sunday.

At 0800 hour, my weight = 61.4 kg (Camry) and BMI = 22.281

Based on my weight of 61.4 kg and STI calorie need calculator, my calorie required today is 1687.5 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2321 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(c) 1 x slice(s) of Gardenia high fibre white bread = 68.5 kcal
(d) 1 x slice(s) of Gardenia white bread = 75 kcal
(e) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(f) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(g) 3 x Chan pui ying che (Preserved plum seedless)) from HK = about 75 kcal
(h) 5 x Aji Ichiban isoyaki scallop from HK by Latte = about 125 kcal
(i) some posk floss by Latte = about 60 kcal
(j) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(k) 1 milk tea (Sunday meeting) = about 60 kcal
(l) 1 medium size curry puffs = about 130 kcal =
(m) 1 cup of milo (Sunday meeting) = about 80 kcal
(n) 1 plate fried Bee Hoon (Gravy) = about 400 kcal
(o) Some French fries (After Sunday meeting) = about 150 kcal

For today, the target calorie intake is 1200 kcal.

Actual total calories intake = 1726.5 kcal

Today's Calorie Deficit as at this time = 1687.5 – 1726.5 = – 39 kcal

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Calorie Deficit since 2007/05/28 = 16640.75 – 39 = 16601.75 kcal
=================================================

After taking some mixed apple-papaya-orange juice (added with left-over fibre) made by latte, I had slight stomach upset. I took two baojiwan and felt better.


Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(f) 1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x big