2007-11-23 My Living Diary

Today is 23 November 2007, Friday.

At 0645 hour, my weight = 56.7 kg (Camry) and BMI = 20.576.

Based on my weight of 56.7 kg and STI calorie need calculator, my calorie required today is 1623.75 Kcalories (Sedentary).

Food taken on 2007-11-23, Friday

1 x Milo Fuze 3 in 1 (30g/serving)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
150g Potato with skin boiled (100g before boiled)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
120g Orange (all varieties USDA per 100 g.)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Tomato Raw
80g Lettuce Raw
120g Carrots, raw (41kcal/100g. And 2.8 fibre/100g.)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
120g Potato with skin boiled (100g before boiled)
100g Cucumber Raw (1st time = 071114)
100g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today:

(A) Energy required by my weight measured this morning (kcal) =1623.75
(B) Actual Energy taken in the day (kcal) = 1344.70
(C ) Energy Deficit for the day in kcal = (A) - (B) =279.05
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =37.67
(F) Total Protein taken in the day (grams) =34.77
(G) Total Fat taken in the day (grams) =20.21
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=54.03

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):

2007-11-23: (A) 0100 hr to 0530 hr = 4 hours 30 minutes.
2007-11-23: (B) 16300 hr to 1730 hr = 1 hours 0 minutes.

Total sleep for 071123 = 5 hours 30 minutes.

Exercise on 071123:

40 Minutes (1800 hr to 1850 hr, Stretching 10 minutes. Slow walk = 10 minute. Fast walk = 20 minute, Cool down = 10 minutes)

Before exercise, my weight = 57.10 kg
After exercise, my weight = 56.80 kg
Therefore, Weight Loss due to the exercise = 0.3 kg.

Bowel Movement: 1 x Big (1030 hr. A few solid banana-shaped stools. Solid. Sunk quickly. Brown.)