2008-01-16 My Living Diary

Today is 16 Jan 2008, Wed.

At 0530 hour, my weight = 55.9kg (Camry) and BMI = 20.285.

Based on my weight of 55.9kg and STI calorie need calculator, my calorie required today is 1592.50 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-1-16: (A) 0100 hr to 0530 hr = 4 hours 30 minutes.
2008-1-16: (B) 1330 hr to 1430 hr = 1 hours 0 minutes.

Total sleep on 080116 = 5 hours 30 minutes

Food taken on 2008-01-16, Wed.

1 x Milo Fuze 3 in 1 (30g/serving)
2 x slice(s) of Gardenia high fibre white bread (at 0020hr)
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)
100g Grapes (Grapes, american type (slip skin), raw)
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serevce Greenmax Mixed grains, sweet poatato strips H08A13
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
90g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
1 serevce Greenmax Mixed grains, sweet poatato strips H08A13
100g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1592.50
(B) Actual Energy taken in the day (kcal) =1620.62
(C ) Energy Deficit for the day in kcal = (A) - (B) =-28.12
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =36.63
(F) Total Protein taken in the day (grams) =37.67
(G) Total Fat taken in the day (grams) =19.40
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=60.02

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 080116 = 40 minutes. hr (5 minutes = stretching without over-exerting my knees) (0943 to 0948 = 5 mins = Slow walk, 0948 hr to 1010 Slow Brisk walk = 22 minutes, cool down = 8 minutes). About 2.6 km

Calories burned for my physical exercise today (walking) was about 110 kcal. (See
http://preventdisease.com/healthtools/articles/while_walking.html and my blog http://hl123.blogspot.com/2007/12/analysis-of-my-physical-exercise-on.html )

Environmental Project work = 1 hour

GG Morning Express (1st record 080109) on 080116= 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080116= NIL
Mental Exercise on 080116 = NIL
Project Wall Street Work (Revised 1st record) on 080116= NIL

Relationships Management (new topic from 071213) on 2008-01-16:
1500 hr to1600 hr = 1 hours 0 mins ( Help KK on Anti-virus S/W.)

Bowel Movement on 080116:1 x Medium to Big (2100 hr. Not Soft. Banana-shaped stools. Dark Brown. Sunk.)

Dental Note: At about 2020 hr, when I brushed my teeth, a tooth on the right near front and no. 5 from centre bled. As at 2115 hr, I still could feel the blood.