2008-01-12 My Living Diary

Today is 12 January 2008, Saturday.

At 0740 hour, my weight = 55.4 kg (Camry) and BMI = 20.104.

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

Based on my weight of 55.4 kg and STI calorie need calculator, my calorie required today is 1583.75 Kcal (Sedentary).

Food taken on 2008-01-12, Saturday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 mixed 3-veg rice BRR mkt (Cabbage+ spinach+dacai)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
100g Grapes (Grapes, american type (slip skin), raw)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
1 serve Greenmax Mixed grains 400g + sweet poatato strips 300g H08A09
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
100g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1583.75
(B) Actual Energy taken in the day (kcal) =1443.40
(C ) Energy Deficit for the day in kcal = (A) - (B) =140.35
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =33.96
(F) Total Protein taken in the day (grams) =37.29
(G) Total Fat taken in the day (grams) =21.00
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=78.04

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):

2008-01-12: (A) 0030 hr to 0700 hr = 6 hours 30 minutes.

Environmental Project work = 0 hours

GG Morning Express (1st record 080109) on 080112= NIL

Latte Morning Express (1st record 080109) on 080112 = NIL

Mental Exercise on 080112 = NIL

Project Wall Street Work (Revised 1st record) on 080112 = NIL

Project 125 Work (1st record 080109) on 080112 = NIL

Physical Exercise on 080112 = 40 minutes 1000 hr to 1040 hr (5 minutes = stretching without over-exerting my knees) (5 mins = Slow walk, Slow Brisk walk = 25 minutes, cool down = 5 minutes). About 2.6 km.

Bowel Movement on 080112: 1 x Very Small (0925 hr. 4 very small Banana-shaped stools. Dark Brown. Sunk.)

Bowel Movement on 080112: 1 x Very Small (0925 hr. 4 very small Banana-shaped stools. Dark Brown. Sunk.)

Bowel Movement on 080112: 1 x Small to Medium (1850 hr. Banana-shaped stools. Dark Brown. Sunk.)