2008-01-09 My Living Diary

Today is 9 Jan 2008, Wed.

At 0530 hour, my weight = 55.7 kg (Camry) and BMI = 20.213.

Based on my weight of 55.7 kg and STI calorie need calculator, my calorie required today is 1588.75 Kcal (Sedentary).

This BMI is within the healthy range of 18.5 to 22.9.

My Sleep Monitor for today (starting on 071101):

2008-01-09: (A) 0030 hr to 0500 hr = 4 hours 30 minutes.
2008-01-09: (A) 1440 hr to 1540 hr = 1 hours 0 minutes.

Total sleep on 080109 = 5 hours 30 minutes.

Food taken on 2008-01-09, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 serve Greenmax Mixed grains 300g sweet poatato 390g Ref:G008A06
100g Grapes (Grapes, american type (slip skin), raw)
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serve Greenmax Mixed grains 300g sweet poatato 390g Ref:G08A06
130g Tomato Raw
2 x slice(s) of Gardenia high fibre white bread

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1588.75
(B) Actual Energy taken in the day (kcal) = 1369.30
(C ) Energy Deficit for the day in kcal = (A) - (B) =219.45
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =37.10
(F) Total Protein taken in the day (grams) =32.02
(G) Total Fat taken in the day (grams) =12.92
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=57.48

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)

GG Morning Express on 080109 (1st record 080109) = 0530 hr to 0630 hr = 1 hour

Latte Morning Express (1st record 080109) on 080109 = NIL

Physical Exercise on 080109 = 40 minutes (0826 hr to 0906hr) ( Slow walk = 9 minutes, Slow Brisk walk = 22 minutes, cool down walk = 9 minutes). About 2.6 km.

Mental Exercise: NIL

Project Wall Street Work (Revised 1st record) on 080109 = NIL

Project 125 Work (1st record 080109) on 080109 = NIL

Bowel Movement = NIL