2007-11-21 My Living Diary

Today is 21 November 2007, Wednesday

At 0650 hour, my weight = 56.2 kg (Camry) and BMI = 20.394.

(Note: Watson Scale = 56.1 kg)

Based on my weight of 56.2 kg and STI calorie need calculator, my calorie required today is 1597.50 Kcalories (Sedentary).

Food taken on 2007-11-21, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1x slice(s) of Gardenia high fibre white bread (at 0020hr)
100g Potato with skin boiled (100g before boiled)
90g Tomato Raw
1 mixed vegetable rice BRR mkt (Cabbage+ spinach+CaiDou)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
100g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
100g Potato with skin boiled (100g before boiled)
90g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serving of Mixed grains+Black Sesame Powder+Sweet potato Ref: G07K14
10 x boiled almond (1.2g per pc b4 boiling)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
Small Quantity of YongTaufoo from BB

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) = 1597.50
(B) Actual Energy taken in the day (kcal) = 1454.14
(C ) Energy Deficit for the day in kcal = (A) - (B) = 143.36
(D) Total Water taken today (litres) = 1.50
(E) Total Dietary Fibre taken in the day (grams) = 36.57
(F) Total Protein taken in the day (grams) = 45.57
(G) Total Fat taken in the day (grams) = 26.64

Health Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x 50 mg zinc tablet (GNC)
(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 until 26 October 2007
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)
(h) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)
(i) 1 x Now Brand Iron complex (Non-Constipating) (Iron 27 mg) from 29 October 2007 on even dates only. But it was taken daily since 12-11-2007 to try out whether it is OK to this amount.

My Sleep Monitor for today (starting on 071101):

2007-11-21: (A) 0130 hr to 0630 hr = 5 hours 0 minutes.

Total sleep on 071121 = 5 hours 0 minutes.

Exercise: NIL

Bowel Movement: 1 x Medium to Big (0745 hr. Sticky although banana-shaped. Sunk. Brown.)

Bowel Movement: 1 x Small to Medium (1245 hr. Banana-shaped. Sunk. Brown.)