2007-11-30 My Living Diary

Today is 30 November 2007, Friday.

At 07100 hour,my weight = 55.8 kg (Camry) BMI = 20.249.

Based on my weight of 55.8 kg and STI calorie need calculator, my calorie required today is 1591.25 Kcalories (Sedentary). (1909.5 kcal for moderate activity level.)

Food taken on 2007-11-30, Friday

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 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
Pork Bahchor Meepok dry (Sp Expo/Sitex 2008)
1 cup of milo kosong (ITE/east)
100g Grapes (Grapes, american type (slip skin), raw)
10 x boiled almond (1.2g per pc b4 boiling)
120g Orange (all varieties USDA per 100 g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
80g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
100g Potato with skin boiled (100g before boiled)
100g Potato with skin boiled (100g before boiled)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1591.25
(B) Actual Energy taken in the day (kcal) =1581.20
(C ) Energy Deficit for the day in kcal = (A) - (B) =10.05
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =29.93
(F) Total Protein taken in the day (grams) =37.13
(G) Total Fat taken in the day (grams) =24.24
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=44.27

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):

2007-11-30: (A) 0100hr to 0700 hr = 6 hours 0 minutes. (Bad Sleep towards 0700 hours)
2007-11-30: (B) 1740hr to 1840 hr = 1 hours 0 minutes.

Total sleep on 071130 = 7 hours 0 minutes.

Physical Exercise for 071130:

50 minutes (0920 hr to 1010 hr, Stretching = 10 mins, 0947 hr to 0952 hr slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km).

Mental Exercise: NIL

Bowel Movement: NIL