2008-01-30 My Living Diary

Today is 30 January 2008, Wednesday.

At 0540 hour, my weight = 54.8 kg (Camry) BMI = 19.886.

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

Based on my weight of 54.8 kg and STI calorie need calculator, my calorie required today is 1573.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-30: (A) 0030 hr to 0430 hr = 4 hours 0 minutes
2008-01-30: (B) 0930 hr to 1130 hr = 2 hours 0 minutes
2008-01-30: (C) 1830 hr to 1930 hr = 1 hours 0 minutes

Total sleep for today = 7 hours 0 minutes

Food taken on 2008-01-30, Wed

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 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 CurryCabbage+ spinach+caidou)
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)
1 x Cafe21 coffee (Beesun)
100g Grapes (Grapes, american type (slip skin), raw)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
120g Orange (all varieties USDA per 100 g.)
1 Serve Mixed grains + Sweet potato Indonesia Ref: H08A25
50g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) = 1573.75
(B) Actual Energy taken in the day (kcal) =1513.19
(C ) Energy Deficit for the day in kcal = (A) - (B) =60.56
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =33.75
(F) Total Protein taken in the day (grams) =44.01
(G) Total Fat taken in the day (grams) =22.11
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=54.11

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)[Stopped taking on 080129]
(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 080130 = 40 minutes. From 1825 hr. Stretching = 5 minutes. Slow walk = 5 minutes, Slow Brisk Walk –stop-and-walk = 25 minutes. Cool down = 5 minutes. During exercise I picked up some litter and threw them into dustbins.) About 2.6 km.

Mental Exercise = NIL

GG Morning Express (1st record 080109) on 080130= 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080130 = NIL
Project Wall Street Work (Revised 1st record) on 080130 = NIL

Relationships Management (new topic from 071213) on 2008-01-30:

1500 hr to1600 hr = 1 hours 0 minutes (Ref: MXM-Beesun)

Bowel Movement on 080130 (A) :1 x Very Small to Small (0740 hr to 0840 hr. A lot of effort needed. Banana-shaped stools. Dark Brown. Sunk. Still something at the exit). Why so difficult and yet a little came out? Possible cause is the Black Glutinous rice in the 1 Serve Mixed grains + Sweet potato Indonesia Ref: H08A25 taken on 26-1—8 (1 serve) and 28-1-08 (2 serves). There was also no bowel movement on 29-1-08.

Bowel Movement on 080130 (B) :1 x Big (0740 hr to 0840 hr. 4 x big Banana-shaped stools. Yellow Brown. Sunk. )