2008-01-24 My Living Diary

Today is 24 Jan 2008, Thu.

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

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

Based on my weight of 55.9 kg and STI calorie need calculator, my calorie required today is 1592.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-24: (A) 2330 hr of 080123 hr to 0500 hr = 5 hours 3 0 minutes

Food taken on 2008-01-24, Thu.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x slice of Gardenia high fibre white bread (Std)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 mixed 3-veg riceex-success coffee shop (Cabbage+ spinach+dacai)
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)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (bee sun]
1 x pc of sng kueh small [bee sun]
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serve Mixed grains + sweet potato strips Ref: H08A21
90g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1592.5
(B) Actual Energy taken in the day (kcal) =1467.99
(C ) Energy Deficit for the day in kcal = (A) - (B) =124.51
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =31.07
(F) Total Protein taken in the day (grams) =37.93
(G) Total Fat taken in the day (grams) =28.45
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=31.88

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 080124 = 45 minutes. Stretching = 5 minutes 1000 hr to 1005h = slow walk = 5 minutes, Slow Brisk Walk = 30 minutes. Cool down = 5 minutes. In between stopped to pick up litters and threw them into dustbins.) 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

GG Morning Express (1st record 080109) on 080124 = 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080124 = 0800 hr to 0915 hr
Mental Exercise on 080124 = NIL
Project Wall Street Work (Revised 1st record) on 080124 = NIL

Relationships Management (new topic from 071213) on 2008-01-24:

1530 hr to 1630 hr = 1 hours 0 mins (Ref: MXM-Beesun)

Bowel Movement = NIL