2007-11-28 My Living Diary

Today is 28 November 2007, Wednesday.

At 0555 hour, before passing urine, my weight = 56.8 kg (Camry)

At 0600 hour, after passing urine, my weight = 56.2 kg (Camry) and BMI = 20.394.
(Note: Watson Scale = 55.9kg)

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 2007-11-28, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread (just after midnight)
1 mixed vegetable rice BRR mkt (Cabbage+ spinach+CaiDou)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
50g Cucumber Raw (1st time = 071114)
100g Grapes (Grapes, american type (slip skin), raw)
1x slice(s) of Gardenia high fibre white bread (at 0020hr)
50g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
100g Grapes (Grapes, american type (slip skin), raw)
2 x slice(s) of Gardenia high fibre white bread (just after midnight)

Statistics of the food and water taken today:

(A) Energy required by my weight measured this morning (kcal) =1597.5
(B) Actual Energy taken in the day (kcal) =1436.50
(C ) Energy Deficit for the day in kcal = (A) - (B) =161.00
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =32.96
(F) Total Protein taken in the day (grams) =42.45
(G) Total Fat taken in the day (grams) =24.16
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=38.31

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):

2007-11-28: (A) 0000hr to 0530 hr = 5 hours 30 minutes.
2007-11-28: (B) 1400hr to 1500 hr = 1 hours 0 minutes.
2007-11-28: (C) 2230 hr to 2330 hr = 1 hours 0minutes.

Total Sleep on 071128 = 7 hours 30 minutes

Physical Exercise for 071128:

55 minutes (0920 hr to 1015 hr, Stretching = 15 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km)

Metal exercise on 071128:

1 hour (Ref: x1800k-z1900G-AM22A-#1-- #58)
(Note: First Metal exercise record was for 071128.)

Bowel Movement:

1 x Big (1315 hr. 4 or 5 x big Banana-shaped stools. Not hard. Sunk. Brown.)