2007-12-02 My Living Diary

Today is 2 December 2007, Sunday

At 0730 hour, after passing urine, my weight = 56.9 kg (Camry) and BMI = 20.648

Based on my weight of 56.9 kg and STI calorie need calculator, my calorie required today is 1610 Kcalories (Sedentary).

Food taken on 2007-12-02, Sunday

Dilute Fish (very mall quantity) porridge 1 egg (Rochor) By Latte (after 0001 hr)
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)
120g Orange (all varieties USDA per 100 g.)
1 x 100g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
2 x Milo Kosong (Sunday Meeting/pub)
4 Small Ngo Hiang and spring rolls (Sunday Meeting)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50 g. Quaker instant oatmeal (smooth & Creamy) per 100g.

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1610.00
(B) Actual Energy taken in the day (kcal) =1607.10
(C ) Energy Deficit for the day in kcal = (A) - (B) =2.90
(D) Total Water taken today (litres) =28.39
(E) Total Dietary Fibre taken in the day (grams) =0.00
(F) Total Protein taken in the day (grams) =24.81
(G) Total Fat taken in the day (grams) =15.71
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=62.04

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):

2007-12-02: (A) 0100hr to 0700 hr = 6 hours 0 minutes.
2007-12-02: (B) 1515hr to 1615 hr = 1 hours 0 minutes.

Total sleep for 071202 = 7 hours 0 minutes.

Physical Exercise for 071202:

50 minutes (1025 hr to 1115 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km).

Mental Exercise for 071202:

(a ) 1300 hr to 1500 hr = 2 hours 0 minutes (Ref: Am23A-x10b)
(b ) 2200 hr to 2330 hr = 1 hours 30 minutes (Ref: Am23A-x10b)

Total time for Mental Exercise on 071202 = 3 hours 30 minutes

Bowel Movement:

1 x Medium to Big (0900 hr. Banana-shaped stools. Soft. Sunk. Brown.)