2008-01-01 My Living Diary

Today is 1 January 2008, Tuesday.

At 0800 hour, after passing urine, my weight = 56.2 kg (Camry) and BMI = 20.394.
(Watson scale = 56.1 kg)

My current BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 56.2 kg and STI calorie need calculator, my calorie required today is 1597.50 Kcalories (Sedentary).

Food taken on 2008-01-01 Tuesday

1 x Milo Fuze 3 in 1(0030hr)
2 slices Gardenia wholemeal bread, 60g (0030 hr)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L25
100g Grapes (Grapes, american type (slip skin), raw)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serving Mixed grains+red Lentil+black sesame seed powder Ref: G008A1
100g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
Hor Fun left over form Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1597.5
(B) Actual Energy taken in the day (kcal) =1646.46
(C) Energy Deficit for the day in kcal = (A) - (B) =-48.96
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =37.72
(F) Total Protein taken in the day (grams) =41.53
(G) Total Fat taken in the day (grams) =25.17
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=48.16

Dietary 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. Taken till 26-12-2007 because I may be suffering from mild Osteoarthritis. My right knee problem may be the early symptoms may be mild or barely noticeable.

My Sleep Monitor for today (starting on 071101):

2008-01-01: (A) 0330 hr to 0830 hr = 5 hours 0 minutes.
2008-01-01: (B) 1540 hr to 1700 hr = 1 hours 20 minutes.

Total sleep on 080101 = 6 hours 20 minutes.

Physical Exercise on 080101 = 40 minutes (1815 hr to 1855 hr) (Drizzling. Warm up = stretching = 5 minutes. Slow walk = 10 minutes, Slow Brisk walk = 20 minutes, cool down = 5 minutes). About 2 km

Informal Physical Exercise = Walking = 1 x (H-MKT-H) + 1 x (H-x-success coffee shop-H) = about 1.2 km.

Mental Exercise = NIL

Bowel Movement: 1 x Big (1440 hr. Soft Banana-shaped stools. Dark brown. Sunk.)

Bowel Movement: 1 x Small (1500 hr. Soft Banana-shaped stools. Dark brown. Sunk.)

Bowel Movement: 1 x Small to Medium (2135 hr. Soft Banana-shaped stools. Dark brown. Sunk.)

Internal Environmental Work = About 3 hours = Clear Old stocks in Hall Kit.