2008-01-04 My Living Diary

Today is 4 January 2008, Friday.

At 0530 hour, my weight = 55.5 kg (Camry) and BMI = 20.140.
(Note: Watson scale = 55.3 kg)

Based on my weight of 55.5 kg and STI calorie need calculator, my calorie required today is 1586.25 Kcal (Sedentary).

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

Food taken on 2008-01-04, Friday.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Quaker instant oatmeal (smooth & Creamy)
100g Tomato Raw
Dry Beef Thick Beehoon (Century Sq) $5.00 Standard
1 x Cafe21 coffee (Bee Sun)
1 x Milo Fuze 3 in 1(Bee Sun)
140g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)(H080104)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 serve (Greenmax Mixed grains 320 g, sweet poatato 400g = G008A03)/4
130g Tomato Raw
Bak Chor (Pork ball +shuijiao) Kwei Teow suop from Latte

Note: Mistake made today on food = I should not have taken Bak Chor (Pork ball +shuijiao) Kwei Teow suop from Latte at bout 11.20 pm = 400 kcal


Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1586.25
(B) Actual Energy taken in the day (kcal) = 1889.20
(C ) Energy Deficit for the day in kcal = (A) - (B) = - 302.95
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =26.37
(F) Total Protein taken in the day (grams) =28.55
(G) Total Fat taken in the day (grams) =24.45
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=44.20

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.
(j ) 2 x Bio Organics brand joint support nutrient Glucosamine Sulfate Complex 100 capsules (Glucosamine Sulfate potassium chloride Complex 1000 mg providing 750 mg of Glucosamine Sulfate per capsule) starting from 2008-01-04 (From Latte)

My Sleep Monitor for today (starting on 071101):

2008-01-04: (A) 0000 hr to 0500 hr = 5 hours 0 minutes.
2008-01-04: (B) 0930 hr to 1100 hr = 1 hours 30 minutes.

Relationships Management (new topic from 071213):

2008-01-04: (a) 1340 hr to1540 hr = 2 hours ( Relationships Management work at MXM.)

Physical Exercise on 080104 = NIL (Because of rain)

Mental exercise on 080104 = NIL

Bowel Movement: 1 x Medium to Big (1725 hr. Soft Banana-shaped stools. Dark brown. Sunk.)