2007-12-03 My Living Diary

Today is 3 December 2007, Monday.

At 0650 hour, my weight = 56.6 kg (Camry) and BMI = 20.539.

Based on my weight of 56.6 kg and STI calorie need calculator, my calorie required today is 1605 Kcalories (Sedentary).

Food taken on 2007-12-03, Monday

2 x slice(s) of Gardenia high fibre white bread (just after midnight)
1 x Milo Fuze 3 in 1 (30g/serving)
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 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
Small bowl of oats (Eric Dell)
3-in-1 coffee (Eric Dell)
Sliced fish thick beehoon (Eric Dell)
4 Slices apple and pear equivalent to 1 apple (Eric Dell)
3-in-1 coffee (Eric Dell)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
100g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
90g Tomato Raw

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1605.00
(B) Actual Energy taken in the day (kcal) =1576.20
(C ) Energy Deficit for the day in kcal = (A) - (B) =28.80
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =25.49
(F) Total Protein taken in the day (grams) =24.08
(G) Total Fat taken in the day (grams) =13.21
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=29.44

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):

2007-12-03: (A) 0100hr to 0630 hr = 5 hours 0 minutes.

Total sleep for 071203 = 5 hours 30 minutes.

Volunteer Activities:

(a ) 11.00 am to 4.50 pm = Trouble shoot for Eric Dell = 4 hours 50 minutes.

Physical Exercise for 071203:

50 minutes (1800 hr to 1850 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km).

Bowel Movement:

1 x Big (1745 hr. Not-well-formed Banana-shaped stools. Soft. Sunk.)