2008-01-03 My Living Diary

Today is 3 January 2008, Thursday.

At 0600 hour, my weight = 56.0 kg (Camry) and BMI = 20.322..

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

Based on my weight of 56.0kg and STI calorie need calculator, my calorie required today is 1595 Kcalories (Sedentary).

Food taken on 2008-01-03, Thursday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread (at 0020hr)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
Mixed 2-veg rice (BRR mkt) (Spinach+Cabbage taukua)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Grapes (Grapes, american type (slip skin), raw)
150g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
1 serving Mixed grains+red Lentil+black sesame seed powder Ref: G008A1
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Grapes (Grapes, american type (slip skin), 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) =-1493.66
(C ) Energy Deficit for the day in kcal = (A) - (B) =102.59
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =33.81
(F) Total Protein taken in the day (grams) =41.46
(G) Total Fat taken in the day (grams) =22.89
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=59.16

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):

2008-01-03: (A) 0030 hr to 0530 hr = 5 hours 0 minutes.
2008-01-03: (B) 1340 hr to 1540 hr = 2 hours 0 minutes.

Physical Exercise on 080103 = 40 minutes (1029 hr to 11109 hr) (Slow walk = 5 minutes, Slow Brisk walk = 25 minutes, cool down = 5 minutes). About 2.6 km.

Mental exercise = NIL

Bowel Movement: 1 x Medium to Big (1315 hr. Soft Banana-shaped stools. Dark brown. Sunk.)