2007-12-09 My Living Diary

Today is 9 December 2007, Sunday

At 0800 hour, my weight = 56.4 kg (Camry) and BMI = 20.467.

Based on my weight of 56.4kg and STI calorie need calculator, my calorie required today is 1601.25 Kcalories (Sedentary).

Food taken on 2007-12-09, Sunday

1 x Milo Fuze 3 in 1 (30g/serving)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 mixed vegetable rice BRR mkt (Cabbage+ spinach+Tau Kua)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 cup of milo (Sunday meeting)
1 cup of milo (Sunday meeting)
Ngo Hiang, viet Spring rolls, Franch fries (sub=nday Meeting)
100g Strawberries Raw USDA (071109)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
Some fried rice and wet bee hhon from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1601.25
(B) Actual Energy taken in the day (kcal) =1787.00
(C ) Energy Deficit for the day in kcal = (A) - (B) =-185.75
(D) Total Water taken today (litres) =1.30
(E) Total Dietary Fibre taken in the day (grams) =19.90
(F) Total Protein taken in the day (grams) =34.41
(G) Total Fat taken in the day (grams) =27.36
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=25.09

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.

Physical Exercise for 071209 :

NIL because of slight knee pain when bending either knee.

Mental Exercise for 071209:

(a ) 1100 hr to 1500 hr = 2 hours 0 minutes (Ref: Am23A-Rv10)

My Sleep Monitor for today (starting on 071101):

2007-12-09: (A) 0100 hr to 0730 hr = 6 hours 30 minutes
2007-12-09: (A) 1000 hr to 1030 hr = 0 hours 30 minutes

Bowel Movement:

1 x Big (0930 hr. not-well-formed Banana-shaped stools. Soft. Sunk.)