2008-01-15 My Living Diary

Today is 15 Jan 2008, Tue.

At 0530 hour, my weight = 55.6 kg (Camry) and BMI = 20.177

Based on my weight of 55.6 kg and STI calorie need calculator, my calorie required today is 1587.5 Kcal (Sedentary).

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

My Sleep Monitor for today (starting on 071101):

2008-01-15: (A) 0100 hr to 0500 hr = 4 hours 0 minutes.
2008-01-15: (A) 0830 hr to 1000 hr = 1 hours 30 minutes.
2008-01-15: (A) 2010 hr to 2040 hr = 0 hours 30 minutes

To total sleep on 080115 = 6 hours 0 minutes

Food taken on 2008-01-15, Tuesday

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)
110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
Dry Beef Noodle (Century Sq) with less thick beehoon (Standard)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serevce Greenmax Mixed grains, sweet poatato strips H08A13
150g Tomato Raw
100g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1587.50
(B) Actual Energy taken in the day (kcal) =1433.60
(C ) Energy Deficit for the day in kcal = (A) - (B) =153.90
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =25.35
(F) Total Protein taken in the day (grams) =32.96
(G) Total Fat taken in the day (grams) =14.85
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=53.07

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.

Physical Exercise on 080115 = 47 minutes. 1025 hr to 1112 hr (5 minutes = stretching without over-exerting my knees) (5 mins = Slow walk, Slow Brisk walk = 27 minutes, cool down = 10 minutes). About 2.6 km

Environmental Project work = NIL

GG Morning Express (1st record 080109) on 080115= 0530 hr to 0630 hr

Latte Morning Express (1st record 080109) on 080115= NIL

Mental Exercise on 080115 = NIL

Project Wall Street Work (Revised 1st record) on 080115 = NIL

Relationships Management (new topic from 071213) on 2008-01-15:
1420 hr to1600 hr = 1 hours 40 mins( Relationships Management work at MXM.)

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

Bowel Movement on 080115:1 x Medium (0715 hr. Soft Banana-shaped stools. Dark Brown. Sunk.)