Healthy Lunch for the family on 2007-09-30 (Sun.)

I cooked the following for today lunch with less oil and less salt while Latte was in her regular Sunday spiritual exercise with BB and those who believe in the Creator.

(1) Fried spinach + garlic + a little soy sauce + 2 tablespoons of canola oil (14g x2 = 124kcal x2)

(2) White rice porridge with fried 300 g. sliced fish + 2 x long fish cake + ½ small cabbage + garlic + 3 eggs + No salt + 2 tablespoons of canola oil (14g x2 = 124kcal x 2)

At present the above foods are the best nutritious and healthy foods I can prepare for the family.

2007-09-30 Eating Diary

Today is 30 September, Sunday.

At 0650 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

All latest information is available and will be uploaded soon.

Reminder No. 2 : What is Healthy Living?

This post is a repeat of a post on 16 June 2007 and 6 July 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.

Vegetarian Diet Monitoring for 070924 to 070930

Note: I started Vegetarian Diet Monitoring on 29 September 2007

2007-09-24, Monday: 100% Vegetarian
2007-09-25, Tuesday: 100% Vegetarian
2007-09-26, Wednesday: 100% Vegetarian
2007-09-27, Thursday: 100% Vegetarian
2007-09-28, Friday: 85% Vegetarian
2007-09-29, Saturday: 15% Vegetarian (Because of the buffet lunch and wedding dinner)
2007-09-30, Sunday: 70% Vegetarian

2007-09-29 Eating Diary

Note: For eating, today was a very bad day because I took a lot of unhealthy food in the buffet lunch and the wedding dinner.

Today is 29 September, Saturday.

At 0840 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

For today, the target calorie intake is 1600 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, dietary fibre (g), kcal & protein (g) of food already taken,

--60g Banana Raw (2.60 g/100g and 89 kcal/100g), 1.56g, 53.40kcal, 0.65g
--1 x ChekHup White coffee No sugar (30g per serving), 0.00g, 148.00kcal, 2.00g
--Buffet luch at wen cheng's son wedding reception , 2.00g, 400.00kcal, 5.00g
--60g Banana Raw (2.60 g/100g and 89 kcal/100g), 1.56g, 53.40kcal, 0.65g
--1/2 x ChekHup White coffee No sugar (30g per serving), 0.00g, 74.00kcal, 1.00g
--1 x 70g Banana Raw (2.60 g/100g and 89 kcal/100g), 1.82g, 62.30kcal, 0.00g
--Wen cheng's son wedding dinner , 1.00g, 900.00kcal, 20.00g

Actual plain water taken = 1.0litres

Actual total calories intake = 1691.10 kcal

Total Calorie Deficit so far today = 1633.75 - 1691.10 = -57.35 kcal

Total dietary fibre taken so far today = 7.94 g

Fibre Target Less Fibre taken = 25.00 – 7.94 = 16.06 g

Total protein taken so far today = 29.30 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement = NIL

2007-09-28 Eating Diary

Today is 28 September 2007, Friday.

At 0640 hour, my weight = 57.5kg (Camry) and BMI = 20.866

Based on my weight of 57.5 kg and STI calorie need calculator, my calorie required today is 1620 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2240 hr today, dietary fibre (g), kcal & protein (g) of food already taken,

--50g Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00g, 183.70kcal, 7.60g
--60g Banana Raw (2.60 g/100g and 89 kcal/100g), 1.56g, 53.40kcal, 0.65g
--80g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.04g, 38.40kcal, 0.21g
--1 mixed vegetable rice BRR mkt (gaikan+ caidou+spinach), 2.00g, 300.00kcal, 0.00g
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal, 11.30g
--50g Banana Raw (2.60 g/100g and 89 kcal/100g), 1.30g, 44.50kcal, 0.55g
--120g Orange (all varieties USDA per 100 g.), 2.88g, 56.4kcal, 1.13g
--140g Pineapple (48kcal/100g and fibre 1.4 g/100g), 1.96g, 67.20kcal, 0.00g
--1 x of pork porridge with 1 egg and half youtiao about 400 kcal, 0.00g, 400.00kcal, 0.00g
--4 x BoBo brand crab balls x (20.49kcal/each), 0.00g, 81.96kcal, 9.88g
--1 x 60g Banana Raw (2.60 g/100g and 89 kcal/100g), 1.56g, 53.40kcal, 0.65g
--110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.43g, 52.80kcal, 0.29g

Actual plain water taken = 1.2 litres

Actual total calories intake = 1431.76 kcal

Total Calorie Deficit so far today = 1620.00 - 1431.76 = 188.24 kcal

Total dietary fibre taken so far today = 23.63 g

Fibre Target Less Fibre taken - = 25.00 – 23.63 = 1.37 g

Total protein taken so far today = 32.26 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement = 1 x medium (0915 hr. light brown or yellowish. One small stoolfirst. Then 3 banana-shaped stools . Sunk to the bottom. Smooth exit after some effort.)

Bowel movement = 1 x very small (1355 hr, sunk, brown)

2007-09-27 Eating Diary

Today is 27 September 2007, Thursday.

At 0540 hour, my weight = 57.8 kg (Camry) and BMI = 20.975

Based on my weight of 57.8 kg and STI calorie need calculator, my calorie required today is 1625 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Bowel movement = 1 x big (1035 hr. 2 x 10-cm stools. And 2 smaller stools Long shape, sticky. All Looked a bit clay or pale in color. Smooth exit after some effort. Possible reason: I took the multi-grain food with purple coloured sweet potato in the last few days.

The following is what I saw in the internet: The liver excretes bile salts into the stool, giving it a normal brown color. Obstruction to the flow of bile out of the liver (you may see the word "cholestasis"), or liver infections like viral hepatitis, may produce clay-colored stools. There are other possibrl causes.

Therefore, I must follow up on my stools.

Today, as at 2359 hour, I have been 100% vegetarian!

Latest information is avaialble and will be uploaded later.

Exercise: It's free and good for your health

How much exercise do you need to be healthy?

A study by Queens University in Belfast found that brisk walking for 30 minutes three times a week reduced blood pressure and waist and hip measurements after 12 weeks.

Brisk walking for 30 minutes five times a week is even better, but this is a difficult target for most people to achieve, said the study authors. Three times a week is more realistic and confers similar benefits, they said.

So, some exercise is definitely better than none at all seems to be the despairing plea of most health-care experts. But to get real bang for your buck, exercise on most days of the week is the ideal, and it should include both cardiovascular workouts and resistance training.

Cardiovascular exercise is continuous, rhythmic exercise of moderate to high intensity, such as walking, running or swimming, while resistance training builds strength through lifting weights, or calisthenic exercises like pilates or yoga.

A new Canadian study has found that while diabetics benefit from either cardio workouts or resistance training, a combination of the two is the best of all.

Researchers at the University of Calgary in Alberta recruited 251 sedentary adults with type 2 diabetes aged 39 to 70 who did not exercise regularly.

One group did 45 minutes on treadmills and exercise bikes three times a week. Another spent the same amount of time on weights training. A third did 45 minutes of cardio and 45 minutes resistance training three times a week. The fourth group did nothing at all.

After six months, the researchers found that the combination group had better glycemic control than either of the other two exercise groups. The fourth, as expected, showed no improvement at all.

Of course, the third group also exercised twice as much and that could have something to do with how well they fared, said the authors. Still, they concluded, regular, fairly intensive exercise should be incorporated into every diabetic patient's treatment regime.

It's hard to argue with the numbers. How much should one exercise?

Three times a week at least, 30 to 45 minutes each time. And while cardiovascular workouts that get the heart going, or working with weights each has benefit, it's best to work the two into your exercise week.

You don't need to join a gym either, to get a workout, if you are intimidated by the prospect of exercising among athletic young men who all seem to be best buddies with the weight machines.
You can run, walk or cycle anywhere. Resistance training can be done at home using your own body weight, a couple of dumbbells, perhaps an exercise ball and and a fitness programme, which you can get out of a book or from the Internet.

Don't wait to get started. Exercise is free medicine.

- Source: by SHARON LOH of the "Mind Your Body" of Starits Times dated 26.9.2007

2007-09-26 Eating Diary

Today is 26 September 2007, Wednesday.

At 0640 hour, my weight = 57.5kg (Camry) and BMI = 20.866

Based on my weight of 57.5 kg and STI calorie need calculator, my calorie required today is 1620 Kcalories (Sedentary). ).

Bowel movement = 1 x big (0845 hr. 4 banana-shaped, still relatively dry and sunk to the bottom. Smooth exit.)

Latest information is avaialble and will be uploaded later.

2007-09-25 Eating Diary

Today is 25 September 2007, Tuesday.

At 0800 hour, my weight = 57.6 kg (Camry) and BMI = 20.902

Based on my weight of 57.6 kg and STI calorie need calculator, my calorie required today is 1622.5 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Bowel movement = 1 x big (0835 hr. 1 about 4-cm stool first. Then 1 big about 11-cm stool. Both banana-shaped, dry and sunk to the bottom. Some effort needed. But smooth exit.)

Latest information is avaialble and this post will be updated later.

Calorie Deficit for the week 070917 to 070923

070917 Calorie Deficit = 1630.00 - 1416.06 = 213.94 kcal
070918 Calorie Deficit = 1623.75 - 1582.20 = 41.55 kcal
070919 Calorie Deficit = 1637.5 – 1268.36 = 369.14 kcal
070920 Calorie Deficit = 1632.50 – 1321.17 = 311.33 kcal
070921 Calorie Deficit = 1627.50 – 1393.00 = 234.50 kcal
070922 Calorie Deficit = 1623.75 - 1395.60 = 228.15 kcal
070923 Calorie Deficit = 1633.75 – 1740.50 = - 106.75 kcal

Total Calorie Deficit for the week = 1291.86 Kcal

2007-09-24 Eating Diary

Today is 24 September, Monday.

At 0530 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.


For today, my target plain water intake is 2 litres.

This post will be updated later.

Healthier Sunday Cooking for BB and GG on 23-9-07

I cooked the following for today lunch especially for BB and GG while Latte is away in casino.

(1) Fried spinach with garlic and vegetable oil.

(2) White rice porridge with fried 300 g. sliced fish + 2 x long fish cake + ½ small cabbage + garlic.

The above foods are much more healthier and more nutritious than those bought from the neighbourhood hawker food center.

Healthy for Life -- Ref: G07I23

Title: “Healthy for Life”

Author: Dr. Ray D. Strand, M. D., a Specialist in Nutritional Medicine

Paperback: 321 pages

Publisher: Real Life Press (January 25, 2005)

Language: English

ISBN-10: 097473084X

ISBN-13: 978-0974730844

Product Dimensions: 8.4 x 5.5 x 0.9 inches

Author’s website: http://www.bionutrition.org/

2007-09-23 Eating Diary

Today is 23 September, Sunday.

At 0840 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is 25 g.

For today, my target plain water intake is 2 litres.

As at 2010 hours,

Actual plain water taken = 1.2 litres

Actual total calories intake = 1740.50 kcal

Total Calorie Deficit so far today = 1633.75 – 1740.50 = 1-06.75 kcal

Total dietary fibre taken so far today = 10.80 g

Fibre Target Less Fibre taken - = 25.00 – 10.80 = 9.20 g

Exercise: NIL

Bowel movement = 1 x medium to big ( 2130 hr. 1 small floating stool first. Then 3 Banana-shaped about 7 cm stools sunk to the bottom after some effort. But smooth exit)

2007-09-22 Eating Diary

Today is 22 September 2007, Saturday.

At 0540 hour, my weight = 57.7 kg (Camry) and BMI = 20.939

Based on my weight of 57.7 kg and STI calorie need calculator, my calorie required today is 1623.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hours,

Actual plain water taken = 1.5 litres

Actual total calories intake = 1395.60 kcal

Total Calorie Deficit so far today = 1623.75 - 1395.60 = 228.15 kcal

Total dietary fibre taken so far today = 19.54 g

Fibre Target Less Fibre taken - = 25.00 – 19.54 = 4.46 g

Bowel movement (1st ) = 1 x Big ( 1415 hr. 3 to 4 big stools sunk to the bottom and 2 small floating stools. Smooth exit. )

2007-09-21 Eating Diary

Today is 21 September 2007, Frisday.

At 0550 hour, my weight = 57.9 kg (Camry) and BMI = 21.011

Based on my weight of 57.9 kg and STI calorie need calculator, my calorie required today is 1627.50 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Bowel movement (1st ) = 1 x very small ( 1715 hr. 1 floating stool. Smooth exit. )

More information will be added later.

2007-09-20 Eating Diary

Today is 20 September 2007, Thursday.

At 0550 hour, my weight = 58.2 kg (Camry) and BMI = 21.120

Based on my weight of 58.2 kg and STI calorie need calculator, my calorie required today is 1632.5 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Bowel movement (1st) = 1 x medium ( 0945 hr. Banana-shaped stools. Smooth exit)

More information will be added later.

Eat fats to keep from getting fat

If you are famished, eat a little fat before you sit down for a meal. Did we say fat?

Yes, but we are talking about the good kind. Eating some healthy fat 20 minutes before a meal can keep you from stuffing yourself.

It fools your brain into thinking you are not as hungry as you thought. And your waist will reap the rewards.

How does healthy fat do it?

About 70 calories of healthy fat just before you eat ? six walnuts, 12 almonds, or 20 peanuts can trick you into thinking you are full.

Eating good fats stimulates the production of cholecystokinin, a hormone that tells your brain you have had enough to eat and then keeps you feeling full by slowing the emptying of your stomach (bread dipped in this oil will also do it).

So when you sit down for a meal, you will eat for pleasure, not for hunger, and will be likely to eat less.

Source: http://www.realage.com/

2009-07-19 Eating Diary

Today is 19 September 2007, Wednesday.

At 0550 hour, my weight = 58.5 kg (Camry) and BMI = 21.229

Based on my weight of 58.5 kg and STI calorie need calculator, my calorie required today is 1637.5 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

More information will be added later.

Benefits of drinking water

Water is not the life source without good reason.Without it our body's fine tuned engine runs less efficiently, & parts of it may even pack up working properly.

• Drink about 3-5 pints (about 2 litres) a day

• If you have 4-5% less than the recommended daily amount of water, it can affect your mental & physical performance by up to 20-30%.

• Water flushes out the toxins in our bodies, which if they accumulate can cause dehydration which in turn causes tension, aches, pains, & headaches.

• Water helps keep our joints well oiled, helping prevent joint disease such as arthritis in later life.

• Water helps our gut work more efficiently, helping prevent constipation, irritable bowel syndrome, & many other related diseases.

• Water hydrates your skin. Drinking enough water can combat skin disorders such as eczema, psoriasis, dry skin, wrinkles & spots.

Adapted from http://www.lifenlimb.co.uk/water.html

2007-09-18 Eating Diary

Today is 18 September 2007, Tuesday.

At 0540 hour, my weight = 57.7 kg (Camry) and BMI = 20.939

Based on my weight of 57.7 kg and STI calorie need calculator, my calorie required today is 1623.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2225 hr today, dietary fibre (g), kcal & protein (g) of food already taken

--25g Anlene Gold milk (25 g = 1 serving) , 0.20g, 88.00kcal, 8.30g
--2 x slice(s) of Gardenia high fibre white bread , 3.40g, 137.00kcal, 5.40g
--80g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.04g, 38.40kcal, 0.21g
--1 mixed vegetable rice BRR mkt (Cabbage+ spinach+Caixin , 2.00g, 300.00kcal, 0.00g
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal, 11.30g
--1x 90g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.34g, 80.10kcal, 0.98g
--110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.64g, 51.70kcal, 1.03g
--1 x100g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60g, 89.00kcal, 1.09g
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00kcal, 0.27g
--2 x small bowl of fish+prawn+egg+cabbage porridge+some spinach (JJ), 0.00g, 350.00kcal, 3.00g
--4 x chwee kueh by Latte , 0.00g, 300.00kcal, 0.00g

Actual plain water taken = 1.2 litres

Actual total calories intake = 1582.20 kcal

Total Calorie Deficit so far today = 1623.75 - 1582.20 = 41.55 kcal

Total dietary fibre taken so far today = 20.42 g

Fibre Target Less Fibre taken - = 25.00 – 20.42 = 4.58 g

Total protein taken so far today = 31.58 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement = 1 x Big ( 1325 hr. About 10- minutes. 5 or 6 banana-shaped stools, brown color, not hard. Needed some wram up. Smooth exit)

My Protein intakes 2007-09-10 to 2007-09-16

Note: Below is a protein structure (from primary to quaternary structure).

This is the first report of my protein intakes.

The proteins taken by me in the week of 2007-09-10 to 2007-09-16 were mainly plant proteins.

2007-09-10, Monday: 41.00 g
2007-09-11, Tuesday: 31.25 g
2007-09-12, Wednesday: 28.36 g
2007-09-13, Thursday: 50.65 g
2007-09-14, Friday: 31.16 g
2007-09-15, Saturday: 31.74 g
2007-09-16, Sunday: 32.95 g

2007-09-17 Eating Diary

Today is 17 September 2007, Monday.

At 0540 hour, my weight = 58.1 kg (Camry) and BMI = 21.048

Based on my weight of 58.1 kg and STI calorie need calculator, my calorie required today is 1630.00 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2350 hr today, dietary fibre (g), kcal & protein (g) of food already taken:

--50 g. Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00g, 183.70kcal, 7.60g
--1 x Milo (C Service, Ubi), 0.00g, 60.00kcal, 0.00g
--Small curry puff with halgf egg + potato, 0.00g, 60.00kcal, 0.00g
--3 x coffe milk sugar (C Service, Ubi), 0.00g, 210.00kcal, 0.00g
--1 serving Mixed grains + Red Lentil + Sweet potato Ref: G07i10, 11.62g, 351.33kcal, 12.06g
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00kcal, 0.27g
--1 serving Mixed grains + Red Lentil + Sweet potato Ref: G07i10, 11.62g, 351.33kcal, 12.06g
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal, 11.3g
--110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.64g, 51.70kcal, 1.03g

Actual plain water taken = 1.5 litres

Actual total calories intake = 1416.06 kcal

Total Calorie Deficit so far today = 1630.00 - 1416.06 = 213.94 kcal

Total dietary fibre taken so far today = 37.08 g

Fibre Target Less Fibre taken - = 25.00 – 37.08 = 12.08 g

Total protein taken so far today = 44.32 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement: NIL

Vitamin B12 for Vegans

Vitamin B12 is produced by bacteria commonly found in the bodies of animals.

Vegetables are not reliable sources of B12.

Vegetarians should include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.

Source: http://www.chooseveg.com/vegan-food-pyramid.asp

2007-09-16 Eating Diary

Today is 16 September 2007, Sunday.

At 0630 hour, my weight = 58.8 kg (Camry) and BMI = 21.338

Based on my weight of 58.8 kg and STI calorie need calculator, my calorie required today is 1642.50 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2350 hr today, dietary fibre (g.) and kcal of food already taken:

--1 x Milo Fuze 3 in 1, 0.00g, 123.00kcal
--2 x slice(s) of Gardenia high fibre white bread , 3.40g, 137.00kcal
--110g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86g, 97.90kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00kcal
--small bowl of fish+prawn+egg+cabbage porridge+some spinach (JJ), 0.00g, 250.00kcal
--100g Kiwi Fruit (61 kcal/100g and fibre 3 g/100g), 3.00g, 61.00kcal
--2 x Milk tea (Sunday Meeting), 0.00g, 120.00kcal
--2 x medium curry puffs (Sunday meeting) , 0.00g, 240.00kcal
--2 x Milo Kosong (Sunday Meeting/pub), 0.00g, 100.00kcal
--2.5 Small Ngo Hiang (Sunday Meeting/pub), 0.00g, 175.00kcal
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal
--100g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.40g, 47.00kcal

Actual plain water taken = 1.5 litres

Actual total calories intake = 1598.90 kcal

Total Calorie Deficit so far today = 1642.50 - 1598.90 = 43.60 kcal

Total dietary fibre taken so far today = 22.76 g

Fibre Target Less Fibre taken - = 25.00 – 22.76 = 2.24 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement (1st ) = 1 x medium to Big ( 1645 hr, 3 about 7-to-8-cm stools, brown color, smooth exit)

Healthy Heart Diet Principles

Ref: G07I15-2230k

3 Highs (high in fibre, freshness, plant-based protein)

For a diet high in fibre, freshness and plant-based protein, you should consume plenty of fruit, vegetables, soy products, beans and legumes. Besides fibre, especially soluble fibre which helps to lower cholesterol in your body, these colourful goodies also provide a wide range of vitamins, minerals ad antioxidants.

5 Lows (low in fat, cholesterol, salt, sugar and alcohol)

You can greatly reduce the fat and cholesterol in your diet by choosing lean meat and skinless poultry cooked in healthy way (steam, poach, grill, stir fry, bake, boil, stew). Go easy on table salt, seasoning and pickles to keep your sodium intake low. If you have sweet tooth, have your sweet or sugar sparingly. Wine may be beneficial for heart health, but only do so in moderation.

70% Full

Do you burp out loud after a meal? Chances are that you may have overeaten. If you think your stomach is 70% full, it is probably just right. Have small frequent meals instead of 3 big meals.

Source: http://www.myheart.org.sg/lifestyle/principles.htm

2007-09-15 Eating Diary

Today is 15 September, Saturday.

At 0540 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2150 hr today, dietary fibre (g.) and kcal of food already taken:

--50 g. Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00g, 183.70kcal
--110g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86g, 97.90kcal
--1 mixed vegetable rice BRR mkt (Cabbage+ caidou+Caixin), 2.00g, 300.00kcal
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal
--90g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.17g, 43.20kcal
--110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.64g, 51.70kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00kcal
--1/2 x of pork porridge with 1 egg and half youtiao by Latte, 0.00g, 200.00kcal
--1/2 plate Hokkien fried prwan noodle by Latte, 0.00g, 300.00kcal
--100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal


Actual plain water taken = 1.2 litres

Actual total calories intake = 1424.50 kcal

Total Calorie Deficit so far today = 1633.75 - 1469.28 = 209.25 kcal

Total dietary fibre taken so far today = 24.77 g

Fibre Target Less Fibre taken - = 25.00 – 24.77 = 0.23 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement (1st ) = 1 x Big ( 1355 hr, two about 9-to-10-cm and fat stools, brown color, smooth exit)

2007-09-14 Eating Diary

Today is 14 September 2007, Friday.

At 0550 hour, my weight = 58.60 kg (Camry) and BMI = 21.265

Based on my weight of 58.60 kg and STI calorie need calculator, my calorie required today is 1638.75 Kcalories (Sedentary).

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken:

*050 g. Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00g, 183.70kcal
*100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00kcal
*1 serving Mixed grains + Red Lentil + Sweet potato Ref: G07i10, 11.62g, 351.33kcal
*110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.64g, 51.70kcal
*1 x Unisoy Instant Nutritious Soya Milk 30 g (BeeSun), 3.40g, 98.00kcal
*1 packet of Julie Butter biscuits (3 pcs 25 g.) = 130 kcal, 0.00g, 130.00kcal
*1 x of pork porridge with 1 egg and half youtiao about 400 kcal, 0.00g, 400.00kcal
*BoBo brand crab balls x 5 (20.43kcal/each), 0.00g, 102.15kcal
*100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00kcal
*120g Orange (all varieties USDA per 100 g.), 2.88g, 56.4kcal

Actual plain water taken = 1..5 litres

Actual total calories intake = 1469.28 kcal

Total Calorie Deficit so far today = 1638.75 - 1469.28 = 169.47 kcal

Total dietary fibre taken so far today = 28.14 g

Fibre Target Less Fibre taken - = 25.00 – 28.14 = - 3.14g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement (1st ) = 1 x medium to big ( 1315 hr, three banana-shaped 6-to-7-cm stools and one floating small piece. Smooth exit.)

2007-09-13 Eating Diary

Today is 13 September 2007, Thursday.

At 0550 hour, my weight = 58.8 kg (Camry) and BMI = 21.338

Based on my weight of 58.8 kg and STI calorie need calculator, my calorie required today is 1642.50 Kcalories (Sedentary).

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken:

Actual plain water taken = 1.5 litres

Actual total calories intake = 1694.72 kcal

Total Calorie Deficit so far today = 1642.50 - 1694.72 = -52.22 kcal

Total dietary fibre taken so far today = 30.02 g

Fibre Target Less Fibre taken - = 25.00 – 30.02 = - 5.02 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 1 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Bowel movement (1st ) = 1 x Medium at about 0730 hr

Bowel movement (2nd ) = 1 x Small-to-Medium (Smooth exit. 1130 hr)

Bowel movement (3rd ) = 1 x Medium ( Banana shape. 1430 hr)

2007-09-12 Eating Diary

Today is 12 September 2007, Wednesday.

At 0540 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary)

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2300 hr today, dietary fibre (g.) and kcal of food already taken:

--1 x Milo Fuze , , 123.00kcal
--2 x slice(s) of Gardenia high fibre white bread , 3.40g, 137.00kcal
--1 mixed vegetable rice BRR mkt (xiaobaicai+ spinach+tauKua) , 1.00g, 400.00kcal
--110g Banana Raw (2.60 g/100g and 89g/100g), 2.86g, 97.90kcal
--110g Banana Raw (2.60 g/100g and 89g/100g), 2.86g, 97.90kcal
--110g Banana Raw (2.60 g/100g and 89g/100g), 2.86g, 97.90kcal
--100 g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal
--1 serving Mixed grains + Red Lentil + Sweet potato Ref: G07i10, 11.62g, 351.33kcal
--Pork Gloss from food fair (estimated), 0.00g, 150.00kcal

Actual plain water taken = 1.2 litres

Actual total calories intake = 1555.03 kcal

Total Calorie Deficit so far today = 1633.75 - 1555.03 = 78.72 kcal

Total dietary fibre taken so far today = 29.50 g

Fibre Target Less Fibre taken - = 25.00 – 29.50= -4.50 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 1 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Bowel movement (1st ) = 1 x Small at about 0945 hr

Bowel movement (2nd ) = 1 x Medium –to-Big (Smooth exit. 1300 hr)

Bowel movement (3rd ) = 1 x Small ( at about 1600 hr)

Exercise: NIL

2007-09-11 Eating Diary

Today is 11 September 2007, Tuesday

At 0550 hour, my weight = 58.4 kg (Camry) and BMI = 21.193

Based on my weight of 58.4 kg and STI calorie need calculator, my calorie required today is 1635 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2300 hr today, dietary fibre (g.) and kcal of food already taken:

Actual plain water taken = 1.2 litres

Actual total calories intake = 1229.83 kcal

Total Calorie Deficit so far today = 1635 - 1555.03 = 405.17 kcal

Total dietary fibre taken so far today = 27.60 g

Fibre Target Less Fibre taken - = 25.00 – 27.60 = -2.60g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)

Exercise: NIL

Bowel movement (1st ) = 1 x Big (Smooth exit. 1 10-cm stool. 1000 hr)

Bowel movement (2nd ) = 1 x Medium–to-Big (Smooth exit. 1 1400 hr)

2007-09-10 Eating Diary

Today is 10 September 2007, Monday.

At 0540 hour, my weight = 59.0 kg (Camry) and BMI = 21.410

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.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 0710 hr today, dietary fibre (g.) and kcal of food already taken:

-- 50 g. Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00 g, 183.70 kcal

Health Supplements taken so far today:

-- 1 x Centrum multivitamin tablet (0700 hr)

-- 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)

Purchase of Calcium supplement with vitamin D

(Note: On the left is what elemenatl calcium looks like.)

As the first remedial action in response to my low bone mass, this morning I bought two bottles of “Caltrate 600+D” calcium dietary supplement at total offer price of S$41.45 (after 15% discount for two bottles) from Guardian BRR branch. Each bottle contains 60 tablets. Each tablet contains Vitamin D (200 I.U.) and Calcium (600 mg elemental calcium in 1500 mg calcium carbonate).

Although I have been taking 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.) daily in the last two to three years, I have not been taking sufficient calcium dietary supplement together with vitamin D. The Bone Density Test result on 2009-09-8 was indeed a timely wake-up call.

Results of My Bone Density Test on 2007-09-08

My Bone Density Test by All link Medical & Health Products Pte Ltd at World Food Fair 2007 held at Suntec on 2007-09-08 (Sat) was bad. My T-score was –1.60. T-score Between -1 and -2.5 is a sign of osteopenia, a condition in which bone density is below normal and may lead to osteoporosis. Three factors will be essential for keeping my bones healthy from now: (1) Regular weight bearing exercise. (2) Adequate amounts of calcium. (3) Adequate amounts of vitamin D, which is essential for absorbing calcium. Therefore, follow-up actions must be taken.

2007-09-09 Eating Diary

Today is 9 September 2007, Sunday.

At 0750 hour, my weight = 59.0 kg (Camry) and BMI = 21.410.

The dramatic increase from 57.6 kg to 59.0 kg is due to the junk food taken yesterday.

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.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Actual plain water taken = 1.2 litres

Actual total calories intake = 2171.33.00 kcal

Total Calorie Deficit so far today = 1646.25 - 2171.33 = - 525.08 kcal

Total dietary fibre taken so far today = 18.18 g

Fibre Target Less Fibre taken - = 25.00 – 18.18 = 6.82 g

Bowel movement = 1 x big (Need about 5 mins to push. But exit was smooth. 1745 hr)

2007-09-08 Eating Diary

Today is 8 September 2007, Saturay.

At 0800 hour, my weight = 57.6 kg (Camry) and BMI = 20.902

Based on my weight of 57.6 kg and STI calorie need calculator, my calorie required today is 1622.5 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2300 hr today, dietary fibre (g.) and kcal of food already taken:

Actual Plain Water Intake = 1.5 litres

Actual total calories intake = 1767.00 kcal
Total Calorie Deficit so far today = 1622.5 – 1767.00 = -144.50 kcal
Total dietary fibre taken so far today = 12.02 g
Fibre Target Less Fibre taken - = 25.00 – 12.02 = - 12.98 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Exercise: At about 1145 hr. 20 minutes. Walking about 1.2 km. Route: H, Macdonald’s, KFC, 7-eleven, CC and H

Bowel movement (1st ) = 1 x Medium (Need about 10 mins to push. But exit was smooth. 2 pieces of 7-to-8-cm stools. 0945 hr to 1000 hr)

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

Important Medical Note: My Bone Density Test by All link Medical & Health Products Pte Ltd at World Food Fair 2007 held at Suntec on 2007-09-08 (Sat) was not good. My T-score was –1.60. T-score Between -1 and -2.5 is a sign of osteopenia, a condition in which bone density is below normal and may lead to osteoporosis. Therefore, a follow-up action must be taken.

Dietary Fibre and Your Heart

Dietary fibre, which can be found in vegetables, fruit, lentils and pulses, plays a vital role in reducing our risk of heart disease and other diet-related illnesses such as colorectal cancer. In particular, soluble fibre, such as that found in oats, has a protective effect on the heart as it helps to reduce the amount of LDL (“bad”) cholesterol in the blood.

To maintain good health, we should eat 20-35 g of fibre daily.

Good sources of fibre include:
-- oats;
-- fruit, especially guava, jackfruit and banana;
-- brown rice;
-- vegetables, especially leafy and root vegetables;
-- wholemeal products (for instance, wholemeal and multi-grain bread);
-- lentils and pulses (for instance, kidney beans, chick peas, red beans).

Source: http://www.myheart.org.sg/lifestyle/dietary_fibre.htm

2007-09-07 Eating Diary

Today is 7 September 2007, Friday.

At 0720 hour, my weight = 57.6 kg (Camry) and BMI = 20.902

57.6 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

Based on my weight of 57.6 kg and STI calorie need calculator, my calorie required today is 1622.5 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Actual Plain Water Intake = 1.5 litres

Actual total calories intake = 1412.83 kcal

Total Calorie Deficit so far today = 1622.5 – 1412.83 = 209.67 kcal

Total dietary fibre taken so far today = 26.40 g

Fibre Target Less Fibre taken - = 25.00 – 26.40 = - 1.40 g

Bowel movement = NIL ( Why ? )

2007-09-06 Eating Diary

Today is 6 September 2007, Thursday.

At 0720 hour, my weight = 57.8 kg (Camry) and BMI = 20.975

Based on my weight of 57.8 kg and STI calorie need calculator, my calorie required today is 1625 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hours,

Actual Plain Water Intake = 1.2 litres

Actual total calories intake = 1381.73 kcal

Total Calorie Deficit so far today = 1625 – 1381.73 = 243.27 kcal

Total dietary fibre taken so far today = 30.94 g

Fibre Target Less Fibre taken - = 25.00 – 30.94= - 5.94g

Bowel movement = 1 x Small. (Need about 15 mins to push. But exit was smooth. 4 pieces of small stools. 1455 hr to 1520 hr)

My Exercises for September 2007

Note: Last update on 2007-09-07, 2018 hour

2007-09-01, Saturday: Nil

2007-09-02, Sunday: 6.00 a.m. to 7.00 a.m. Warmed up with stretching exercise. Walked about 1600 steps near home. Then cooled down by walking around very slowly. This was the first exercise in the last one or two years. Before today, my only exercise was also walking.

2007-09-03, Monday: Nil

2007-09-04, Tuesday: 1610-1635 hr. Walking about 1.2 km. Route: Macdonald’s, KFC, 7-eleven, CC and Big-Econ.

2007-09-05, Wednesday: 0935 –1000 hr. Some stretching exercise. Walking 2 x 0.7 km = 1.4 km. Hardly sweat. Route: Marked Cycling/Walking track near Home.

2007-09-06, Thursday: NIL

2007-09-07, Friday: 1915-1735 hr. Walking about 1.2 km. Route: H, Macdonald’s, KFC, 7-eleven, CC and H.

2007-09-05 Eating Diary

Today is 5 September 2007 Wednesday.

At 0650 hour, my weight = 57.8 kg (Camry) and BMI = 20.975

57.8 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

My weight should be maintained between 58 kg to 60 kg.

Based on my weight of 57.8 kg and STI calorie need calculator, my calorie required today is 1625 kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2300 hr today, dietary fibre (g.) and kcal of food already taken:

-- Actual plain water intake = 1.5 litres
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00 g, 70.00 kcal
--2 x slice(s) of Gardenia high fibre white bread , 3.40 g, 137.00 kcal
--140 g. Banana Raw (2.60 g/100g and 89 kcal/100g), 3.64 g, 124.60 kcal
--1 mixed vegetable rice BRR mkt (Caidou+ spinach+Tau Kua) , 3.00 g, 400.00 kcal
--200 g Pineapple (48kcal/100g and fibre 1.4 g/100g), 2.80 g, 96.00 kcal
--120 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.56 g, 57.60 kcal
--1 x 120 g Banana Raw (2.60 g/100g and 89 kcal/100g), 3.12 g, 107.00 kcal
--1 serving (1/8) Mixed grains + Red Lentil sweet potato Ref: G07i04, 10.4 g, 348.43 kcal
--1 x 120 g Banana Raw (2.60 g/100g and 89 kcal/100g), 3.12 g, 107.00 kcal
--2 x slice(s) of Gardenia high fibre white bread , 3.40 g, 137.00 kcal

Actual total calories intake = 1584.63 kcal

Total Calorie Deficit so far today = 1625 – 1584.63 = 40.38 kcal

Total dietary fibre taken so far today = 34.50 g

Fibre Target Less Fibre taken - = 25.00 – 34.50 = - 4.50g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Exercise: 0935 –1000 hr. Some stretching exercise. Walking 2 x 0.7 km = 1.4 km. Hardly sweat. Route: Marked Cycling/Walking track near Home.

Bowel movement (1st): 1 x Medium (Not soft. Smooth exit. Three 6 -cm Banana-shape stools. Sunk. 0910 hour)

My Bowel Movements for August 2007

Note: The Monitoring of bowel movements began on 2007-08-09.

2008-08-09 = 1 x very small (difficult) and 1 x medium at about 1340 hr (Smelly, probably due to the junk food eaten at buffet dinner on 4 August 2007)

2008-08-10 = 1 x medium

2008-08-11 = 1 x medium

2008-08-12 = 1 x medium

2008-08-13 = 1 x medium (9.20 a.m.) + 1 x small (soft, 1.30 p.m.)

2008-08-14 = 1 x medium

2008-08-15 = 1 x medium (soft, 0945 hr) and 1 x medium (soft, 1330 hr)

2008-08-16 = 1 x medium (soft, long shape, 1035 hr)

2008-08-17 = 1 x medium (soft, long shape, 1030hr)

2008-08-18 = 1 x big (not so soft, long shape, 1530hr)

2008-08-19 = 2 x small (both soft, difficult, morning & afternoon)
probably because of 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet taken at 1325 hr on 18/8/2007.

2008-08-20 =
Bowel movements = 1 x very little (Lead time about 5 minutes, slightly hard, 1035 hr) probably because of 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet taken at 1325 hr on 18/8/2007.
Bowel movements = 1 x Medium (Not hard, a number of short stools 1450 hr)

2008-08-21=
Bowel movements = 1 x Medium-to-Big (Not hard, 1150 hr)

Bowel movements = 1 x medium (Not hard. Not completely came out 1650 hr)

2008-08-22 = Bowel movements = 1 x Big (Soft, Long, 1420 hr)

2008-08-23 = Bowel movements = 1 x Medium (Not hard, Smooth Exit, 1400 hr)

2008-08-24 = Bowel movements = 1 x Medium (Not hard, Smooth Exit, afternoon)

2008-08-25 = Bowel movements = 1 x Medium to Big (Not hard, Smooth Exit, afternoon)

2008-08-26 = Bowel movements = 1 x Medium (Not hard, Smooth Exit, afternoon)

2008-08-27 =
Bowel movement = 1 x Small Quantity (Small & Short. A no. of banana-shape pieces at second attempt, 1125 hour)
Bowel movement = 1 x Small to medium Quantity (Not hard. 1 Piece. About 8-cm. Banana-shape. 1215 hour)

2008-08-28 =
Bowel movement = 1 x Small to medium Quantity (Not hard. 1 Piece. About 8-cm. Banana-shape. Smooth Exit 1030 hour)
Bowel movement = 1 x Medium to Big Quantity (Not hard. Smooth exit. Banana-shape. 1340 hour)

2008-08-29 =
Bowel movement = 1 x Medium (Not very hard. Smooth exit. A few 6-to-7 cm Banana-shape stools. 1330 hour)
Bowel movement = 1 x Medium (Not hard. Smooth exit. One about-9-cm Banana-shape stool. 1545 hour)

2008-08-30=
Bowel movement (1st ) = 1 x Medium (Not hard. Smooth exit. 3 pieces of 5-to-6-cm Banana-shape stools. Sunk probably because of low oil diet 1425 hour)
Bowel movement (2nd) = 1 x Medium (Soft. Smooth exit. Stool shape not noticed. 1810 hour)

2008-08-31 = Bowel movement (1st) = 1 x Medium to big (Not soft. Smooth exit but needed some push and time. Three 6-to-7-cm Banana-shape stools. Sunk. 1430 hour)

2007-09-4 Eating Diary

Today is 4 September 2007, Tuesday.

At 0730 hour, my weight = 58.2 kg (Camry) and BMI = 21.120

Based on my weight of 58.2 kg and STI calorie need calculator, my calorie required today is 1632.5 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2307 hours,

Actual Plain Water Intake = 1.5 litres

Actual total calories intake = 1320.23 kcal

Total Calorie Deficit so far today = 1632.5 – 1320.23 = 312.27 kcal

Total dietary fibre taken so far today = 33.28 g

Fibre Target Less Fibre taken - = 25.00 – 33.28 = - 8.28 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Exercise: 1610-1635 hr. Walking about 1.2 km. Route: Home, Macdonald’s, KFC, 7-eleven, CC and Big-Econ, Home.

Bowel movement (1st ) = 1 x Very small. (Not soft. Smooth exit 1 piece of 4-cm Banana-shape stool. 1830 hour)

My Dietary Fibre Intake for August 2007

Note: The Monitoring of Dietary Fibre Intake began on 2007-08-09.

Note: Target daily dietary fibre intake is 25 g (grams)

2008-08-09 Dietary fibre intake = 18.00 g
2008-08-10 Dietary fibre intake = 20.08 g
2008-08-11 Dietary fibre intake = 16.92 g
2008-08-12 Dietary fibre intake = 19.06 g
2008-08-13 Dietary fibre intake = 29.45 g (Monday)
2008-08-14 Dietary fibre intake = 22.10 g
2008-08-15 Dietary fibre intake = 27.92 g
2008-08-16 Dietary fibre intake = 25.68 g
2008-08-17 Dietary fibre intake = 20.17 g
2008-08-18 Dietary fibre intake = 27.31 g
2008-08-19 Dietary fibre intake = 20.89 g
2008-08-20 Dietary fibre intake = 29.23 g (Monday)
2008-08-21 Dietary fibre intake = 16.94 g
2008-08-22 Dietary fibre intake = 28.85 g
2008-08-23 Dietary fibre intake = 32.78 g
2008-08-24 Dietary fibre intake = 10.05 g
2008-08-25 Dietary fibre intake = 21.56 g
2008-08-26 Dietary fibre intake = 22.10 g
2008-08-27 Dietary fibre intake = 27.65 g (Monday)
2008-08-28 Dietary fibre intake = 26.97 g
2008-08-29 Dietary fibre intake = 32.04 g
2008-08-30 Dietary fibre intake = 35.78 g
2008-08-31 Dietary fibre intake = 22.06 g

2007-09-03 Eating Diary

Today is 3 September 2007, Monday.

At 0540 hour, my weight = 59.0 kg (Camry) and BMI = 21.410

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.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

Actual Plain Water Intake = 1.2 litres

Actual total calories intake = 1294.10 kcal

Total Calorie Deficit so far today = 1646.25 – 1294.10 = 352.15 kcal

Total dietary fibre taken so far today = 21.12 g

Fibre Target Less Fibre taken - = 25.00 – 29.84 = - 4.84 g

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.)(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Bowel movement (1st ) = 1 x Medium. (Not soft. Smooth exit. 4 pieces of 5-to-6-cm Banana-shape stools. Sunk to the bottom of the toilet bowl probably because of my very low oil diet. But One small stool was floating. The stools did not loosen up. 1340 hour)

2007-09-02 Exercise Diary 1

6.00 a.m. to 7.00 a.m. Warmed up with stretching exercise. Walked about 1600 steps near home. Then cooled down by walking around very slowly. This was the first exercise in the last one or two years. Before today, my only exercise was also walking.

The last time I ever ran and did any strenuous physical training was about twenty years ago when I was still an army reservist.

At about 2100 hours today, I read the following in the posting titled "My First Post Here " and dated Wednesday, August 29, 2007 of the blog http://www.itstimetorun.blogspot.com/:

"My goal is to not hold myself back, but to start taking little steps and being consistant. I may only log in 2 miles a day for a while; but its better than logging none. I have also noticed that the early morning workouts seem to be easier than the afternoon ones. I will start in the morning with a 2 mile walk............"

Yes. Some exercise a day is better than none. Any time. Any place!

2007-09-02 Eating Diary

Today is 2 September 2007, Sunday

At 0545 hour, my weight = 58.70 kg (Camry) and BMI = 21.302

Based on my weight of 58.7 kg and STI calorie need calculator, my calorie required today is 1641.25 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2100 hr today, dietary fibre (g.) and kcal of food already taken:

-- Actual plain water intake = 1.6 litres
--150 g. Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00 g, 183.70 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00 g, 70.00 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40 g, 52.00 kcal
--1 mixed vegetable rice BRR mkt (Cabbage+ spinach+Tau Kua) , 3.00 g, 400.00 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60 g, 89.00 kcal
--110 g. Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86 g, 97.90 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40 g, 52.00 kcal
--Milo Kosong (Sunday Meeting/pub), 0 g, 50.00 kcal
--Japanese Curry Chicken Rice (Sunday Meeting) , 0.00 g, 450.00 kcal
--110 g. Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86 g, 97.90 kcal

Actual total calories intake = 1542.50 kcal

Total Calorie Deficit so far today = 1641.25 - 1542.50 = 98.75 kcal

Total dietary fibre taken so far today = 21.12 g

Fibre Target Less Fibre taken - = 25.00 – 21.12= 3.88 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Exercise: 6.00 a.m. to 7.00 a.m. Warmed up with stretching exercise. Walked about 1600 steps near home. Then cooled down by walking around very slowly. This was the first exercise in the last one or two years. Before today, my only exercise was also walking.

The last time I ever ran and did any strenuous physical training was about twenty years ago when I was still an army reservist.

Bowel movement (1st ) = 1 x Medium to big (Not soft. Smooth exit. 4 pieces of 5-to-6-cm Banana-shape stools. Sunk to the bottom of the toilet bowl probably because of my very low oil diet. The stools did not loosen up. 1730 hour)

Summary of Calorie Deficit for August 2007

080801 Calorie Deficit = 1660.00 – 1077.10 = 582.90 kcal
080802 Calorie Deficit = 1651.25 – 1480.50 = 170.75 kcal
080803 Calorie Deficit = 1660.00 – 1149.00 = 511.00 kcal
080804 Calorie Deficit = 1657.50 – 1661.00 = - 3.50 kcal
080805 Calorie Deficit = 1680.00 – 1537.00 = 143.00 kcal
080806 Calorie Deficit = 1671.25 – 1172.50 = 498.75 kcal (Mon)
080807 Calorie Deficit = 1667.50 – 1212.50 = 455.00 kcal
070808 Calorie Deficit = 1651.25 – 1053.00 = 598.25 kcal
070809 Calorie Deficit = 1646.25 – 1293.00 = 353.25 kcal
070810 Calorie Deficit = 1641.25 – 1486.00 = 155.25 kcal
070811 Calorie Deficit = 1641.25 – 1443.00 = 198.25kcal
070812 Calorie Deficit = 1655.00 – 1491.70 = 163.30 kcal
070813 Calorie Deficit = 1660.00 - 1188.30 = 471.70 kcal (Mon)
070814 Calorie Deficit = 1647.50 – 1298.70 = 348.80 kcal
070815 Calorie Deficit = 1642.50 – 1192.80 = 449.70 kcal
070816 Calorie Deficit = 1633.75 - 1366.30 = 297.45 kcal
070817 Calorie Deficit = 1642.50 - 1516.40 = 126.10 kcal
070818 Calorie Deficit = 1648.75 - 1496.51 = 152.24 kcal
070819 Calorie Deficit = 1657.50 - 1547.90 = 109.60 kcal
070820 Calorie Deficit = 1646.25 – 1133.70 = 512.55 kcal (Mon)
070821 Calorie Deficit = 1637.50 – 1272.30 = 365.20 kcal
070822 Calorie Deficit = 1635.00 – 1317.60 = 317.40 kcal
070823 Calorie Deficit = 1637.50 – 1235.50 = 402.00 kcal
070824 Calorie Deficit = 1632.50 – 1606.27 = 26.23 kcal
070825 Calorie Deficit = 1646.25 – 1556.70 = 89.55 kcal
070826 Calorie Deficit = 1657.50 – 1841.20 = - 183.70 kcal
070827 Calorie Deficit = 1651.25 – 1265.00 = 386.26 kcal (Mon)
070828 Calorie Deficit = 1641.25 – 1301.46 = 339.79 kcal
070829 Calorie Deficit = 1633.75 – 1263.85 = 369.90 kcal
070830 Calorie Deficit = 1628.75 – 1426.76 = 201.99 kcal
070831 Calorie Deficit = 1632.50 – 1461.64 = 170.86 kcal

Total Calorie Deficit for August 2007 = 8779.72 kcal

2007-09-01 Eating Diary

Today is 1 September 2007, Saturday

At 0550 hour, my weight = 58.4 kg (Camry) and BMI = 21.193

Based on my weight of 58.4 kg and STI calorie need calculator, my calorie required today is 1635 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2345 hr today, dietary fibre (g.) and kcal of food already taken:

-- Actual plain water intake = 1.5 litres
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00 g, 70.00 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60 g, 89.00 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40 g, 52.00 kcal
--120 g Orange (all varieties USDA per 100 g.), 2.88 g, 56.4 kcal
--1 mixed vegetable rice BRR mkt (3xveg = Cabbage+ spinach+CaiDou) , 2.00 g, 300 kcal
--100 g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90 g, 100 kcal
--110 g. Kiwi Fruit (61 kcal/100g and fibre 3 g/100g), 3.30 g, 67.10 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00 g, 70.00 kcal
--2 x coffee black with Kow with a little sugar, 0.00 g, 60.00 kcal
--1 x Yong Dou fu soup with beehoon mee at Marina Sq Foodcourt, 1.00 g, 400.00 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40 g, 52.00 kcal

Actual total calories intake = 1316.50 kcal

Total Calorie Deficit so far today = 1635.00 - 1316.50 = 318.50kcal

Total dietary fibre taken so far today = 21.48 g

Fibre Target Less Fibre taken - = 25.00 – 21.48= 3.52 g

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.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.

Bowel movement (1st ) = 1 x Medium to big (Not soft. Smooth exit. 4 pieces of 5-to-6-cm Banana-shape stools. Sunk to the bottom of the toilet bowl probably because of my very low oil diet. The stools did not loosen up. 1350 hour)