2008-01-22 My Living Diary

Today is 22 January 2008, Tue

At 0800 hour, my weight = 56.0 kg (Camry), BMI = 20.322.

Based on my weight of 56.0 kg and STI calorie need calculator, my calorie required today is 1595.00 Kcalories (Sedentary). (1909.5 kcal for moderate activity level.).

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

My Sleep Monitor for today (starting on 071101):

2008-01-22: (A) 0030 hr to 0500 hr = 4 hours 30 minutes
2008-01-22: (B) 1400 hr to 1600 hr = 2 hours 0 minutes

Total sleep for 080122 = 6 hours 30 minutes.

Food taken on 2008-01-22, Tue

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)
1 serve Mixed grains + sweet potato strips Ref: H08A21
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
120g Carrots, raw (41kcal/100g. And 2.8 fibre/100g.)
100g Grapes (Grapes, american type (slip skin), raw)
1 serve Mixed grains + sweet potato strips Ref: H08A21
90g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
2 x slice(s) of Gardenia high fibre white bread (at 0020hr)
A little pork and peanuts soup leftover by latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1595.00
(B) Actual Energy taken in the day (kcal) = 1629.68
(C ) Energy Deficit for the day in kcal = (A) - (B) =-34.68
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =37.64
(F) Total Protein taken in the day (grams) =50.79
(G) Total Fat taken in the day (grams) =19.56
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=45.10

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.

Physical Exercise on 080122 = 40 minutes. 0947 hr to 1027 hr (stretching = 5 minutes. Slow walk = 5 minutes, Slow Brisk Walk = 25 minutes. Cool down = 5 minutes.) During my walk, I picked up some litters and threw them into dustbins. Distance = about 2.6 km.

GG Morning Express (1st record 080109) on 080122 = 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080121 = NIL
Mental Exercise on 080122 = NIL
Project Wall Street Work (Revised 1st record) on 080122 = NIL

Bowel Movement on 080122:1 x small to Medium (2200 hr. Initial effort needed. Hard Banana-shaped stools. Dark Brown. Sunk. Still some stools near exit.)