2007-12-14 My Living Diary

Today is 14 December 2007.

At 0800 hour, 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 2007-12-14:

1 x Milo Fuze 3 in 1
1 packet of Julie Butter biscuits (3 pcs 25 g.) = 130 kcal
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
Mixed 2-veg rice (BRR mkt) (Cabbage+xiaobaicai+ taukua)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
150g Strawberries Raw (071109)
120g Tomato Raw

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1596.25
(B) Actual Energy taken in the day (kcal) =1544.26
(C ) Energy Deficit for the day in kcal = (A) - (B) =51.99
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =28.11
(F) Total Protein taken in the day (grams) =26.81
(G) Total Fat taken in the day (grams) =26.56
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=25.32

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):

2007-12-14: (A) 0130 hr to 0800 hr = 6 hours 30 minutes.

My Environmental Management (new topic from 071212):

2007-12-14: (a) 0830 hr to 1030 hr = 2 hours ( Internal Resource Management work at Hall D.)
2007-12-14: (b) 1800 hr to 1900 hr = 1 hours (Sun blocker rack (2 rows) for Hall D.)

My Reading Monitor (new topic from 071214): NIL

Non-work-related computer time spent today (new topic from 071214):

2007-12-14: (a) 1030 hr to 1100 hr = 0 hours 30 minutes.

My Financial Management today (new topic from 071212): NIL

My Mood Management today (new topic from 071212): NIL

Physical Exercise on 071214: NIL. Slightly painful right knee when climbing flights of staircase.

Mental Exercise on 071214: NIL

Bowel Movement on 2007-12-14 (new topic from 070809):

1 x medium to big (1315 hr. Slight initial effort needed. Well-formed banana-shaped stools. Brown. Smooth exit. Sunk.)