2007-12-01 My Living Diary

Today is 1 December 2007, Saturday.

At 0730 hour, my blood pressure: SYS = 116, DIA = 72, Pulse/Min = 68(OSIM)

At 0735 hour, before passing urine, my weight = 56.7 kg.

At 0740 hour, after passing urine , my weight = 56.1 kg (Camry) and BMI = 20.358

Based on my weight of 56.1 kg and STI calorie need calculator, my calorie required today is 1596.25 Kcalories (Sedentary).

Food taken on 2007-12-01, Saturday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x 100g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
100g Grapes (Grapes, american type (slip skin), raw)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
100g Kiwi Fruit (61 kcal/100g and fibre 3 g/100g)
8 x boiled almond (1.2g per pc b4 boiling)
100g Potato with skin boiled (100g before boiled)
1 x 100g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
Fish Horfun (Rochor) by latte

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) =1393.00
(C ) Energy Deficit for the day in kcal = (A) - (B) =198.25
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =26.71
(F) Total Protein taken in the day (grams) =20.98
(G) Total Fat taken in the day (grams) =18.57
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=61.43

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):

2007-12-01: (A) 0200hr to 0730 hr = 5 hours 30 minutes.
2007-12-01: (B) 1400hr to 1600 hr = 2 hours 0 minutes.

Total sleep on 071201 = 7 hoyrs 30 minutes

Physical Exercise for 071201:

55 minutes (0945 hr to 1040 hr, Stretching = 15 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km).

Mental Exercise on 071201:

(a) 1800 hr to 2000 hr = 2 hours 0 minutes (Ref: Am22A-x10b)
(b)2130 hr to 2230 hr = 1 hours 0 minutes (Ref: Am22A-x10b)

Total time for Mental Exercise = 3 hours 0 minutes

Bowel Movement: 1 x Big (1300 hr. short Banana-shaped stools. Soft. Sunk. Brown.)

Bowel Movement: 1 x Medium to Big (2200 hr. Banana-shaped stools. Soft. Sunk. Brown.)