2008-01-21 My Living Diary

Today is 21 January 2008, Monday

At 0530 hour, my weight = 56.1 kg (Camry) and BMI = 20.358.

My current BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 56.1 kg and STI calorie need calculator, my calorie required today is 1596.25 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-21: (A) 0030 hr to 0500 hr = 4 hours 30 minutes.
2008-01-21: (B) 1400 hr to 1500 hr = 1 hours 0 minutes.

Total sleep on 080121 = 5 hours 30 minutes

Food taken on 2008-01-21, Mon

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)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 mixed 3-veg rice Ex-success coffee shopt (Cabbage+ spinach+vaidou)
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 Lettuce Raw
70g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
120g Tomato Raw
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 serve Greenmax Mixed grains + sweet poatato strips H08A17
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
Fish Ball Guo Tiao Soup by Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1596.25
(B) Actual Energy taken in the day (kcal) =1729.72
(C ) Energy Deficit for the day in kcal = (A) - (B) =-133.47
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =34.28
(F) Total Protein taken in the day (grams) =49.84
(G) Total Fat taken in the day (grams) =25.44
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=54.72

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 “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(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.

Physon 080121 ical Exercise = 40 minutes. 1055 hr to 1135 (slow walk = 5 minutes, Slow Brisk Walk = 35 minutes. In between stopped to pick up litters and threw them into dustbins.) About 2.6 km

Environmental Project work = Pick up litters during my exercise (Walking)

GG Morning Express (1st record 080109) on 080121 = 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080121 = 0810 to 0900 hr
Mental Exercise on 080121 = NIL
Project Wall Street Work (Revised 1st record) on 080121 = NIL

Bowel Movement on 080121:1 x Medium (0930 hr. Not Soft. Banana-shaped stools. Dark Brown. Sunk.)

Food Note: I regret taking ‘Fish Ball Guo Tiao Soup bought by Latte’ at about 2315 hours on 080121 was a mistake which should NOT be repeated again.