2008-01-14 My Living Diary

Today is 14 Jan 2008, Mon.

At 0530 hour, my weight = 55.3 kg (Camry) and BMI = 20.068.

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

(Note: Watson Scale = 54.8 kg)

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

My Sleep Monitor for today (starting on 071101):

2008-01-14: (A) 0100 hr to 0500 hr = 4 hours 0 minutes.
2008-01-14: (B) 17450 hr to 1815 hr = 0 hours 30 minutes.

2008-01-14: (C) 2100 hr to 2200 hr = 1 hours 0 minutes.

Total sleep for 080114 = 5 hours 30 minutes

Food taken on 2008-01-14, Monday

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)
2 x slice(s) of Gardenia high fibre white bread (at 0020hr)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 serve Greenmax Mixed grains 400g + sweet poatato strips 300g H08A09
150g Tomato Raw
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
Mixed 2-veg curry rice, 1 veg +tuakua by Latte
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
a lttlle herbal chicken left by GG

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1582.75
(B) Actual Energy taken in the day (kcal) = 1483.00
(C) Energy Deficit for the day in kcal = (A) - (B) =99.75
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =27.82
(F) Total Protein taken in the day (grams) =30.15
(G) Total Fat taken in the day (grams) =18.49
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=49.67

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). Stopped taking Glucosamine Sulfate Complex 100 from 080114 due to its possible link to my “constipation” problem.

Environmental Project work = 3 hours

GG Morning Express (1st record 080109) on 080114= 0530 hr to 0630 hr

Latte Morning Express (1st record 080109) on 080114= NIL

Mental Exercise on 080114 = NIL

Project Wall Street Work (Revised 1st record) on 080114 = NIL

Project 125 Work (1st record 080109) on 080114 = NIL

Physical Exercise on 080114 = 45 minutes 0900 hr to 0945 hr (5 minutes = stretching without over-exerting my knees) (5 mins = Slow walk, Slow Brisk walk = 20 minutes, cool down = 15 minutes). About 2.6 km

Bowel Movement = NIL probably due to Glucosamine Sulfate Complex 100 capsules