Recipe of Mixed grains + Red Lentil + sweet potato Ref: H08A30

200g Multi grains
50g brown rice
50g Barley Pearl
50g Buckwheat
50g crushed corn yellow
30g Organic Red Lentil
300g Sweet potato, raw

Cook with Slow cooker.
Add water 2 litres
Cook for about 12 hours by just leaving the cooker alone

Total = 4 serves

Key information of each serve

Energy = 444.77 kcal
12.71 g of dietary fibre,
12.83 g of protein
3.24 g of fat

My Exercise Record for January 2008

Date	Exercise	Time	Distance	Kcal
	Type	(Minutes)	(km)	burnt
2008-01-01	Walking	40	2.60	100
2008-01-02	Walking	40	2.60	100
2008-01-03	Walking	40	2.60	100
2008-01-04	Nil	0	0.00	0
2008-01-05	Nil	0	0.00	0
2008-01-06	Nil	0	0.00	0
2008-01-07	Walking	40	2.60	100
2008-01-08	Walking	40	2.60	100
2008-01-09	Walking	40	2.60	100
2008-01-10	Walking	39	2.60	100
2008-01-11	Walking	40	2.60	100
2008-01-12	Walking	40	2.60	100
2008-01-13	Walking	38	2.60	100
2008-01-14	Walking	45	2.60	100
2008-01-15	Walking	47	2.60	100
2008-01-16	Walking	40	2.60	100
2008-01-17	Walking	40	2.60	100
2008-01-18	Walking	43	2.60	100
2008-01-19	Walking	40	2.60	100
2008-01-20	Walking	40	2.60	100
2008-01-21	Walking	40	2.60	100
2008-01-22	Walking	40	2.60	100
2008-01-23	Walking	40	2.60	100
2008-01-24	Walking	45	2.60	100
2008-01-25	NIL	0	0.00	0
2008-01-26	Walking	40	2.60	100
2008-01-27	Walking	60	2.60	100
2008-01-28	Walking	40	2.60	100
2008-01-29	Walking	40	2.60	100
2008-01-30	Walking	40	2.60	100
2008-01-31	Walking	40	2.60	100
Total	-------	1117	70.20	2700

Note:

(1) The kcal burnt is an estimated figure.

(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

(2) Total estimated Kcal burnt due to exercise for the month was 2700 kcal.

(3) Total spent on exercise 1117 minutes = 18.62 hours.

(4) Total distanced walked = 70.20 km

(5) 1 kg of fat contains 7700 Kcal

2008-01-31 My Living Diary

Today is 31 January 2008, Thu.

At 0530 hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

This BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-31: (A) 0000 hr to 0500 hr = 5 hours 0 minutes
2008-01-31: (B) 1400 hr to 1530 hr = 1 hour 30 minutes

Total sleep today = 6 hours 30 minutes

Food taken on 2008-01-31, Thu

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 Serve Mixed grains + Red Lentil + sweet potato Ref: H08A30
130g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
140g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)(H080104)
1 Serve Mixed grains + Red Lentil + sweet potato Ref: H08A30
170g Tomato Raw
Some fried beehoon by latte's friend

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1577.5
(B) Actual Energy taken in the day (kcal) = 1480.04
(C ) Energy Deficit for the day in kcal = (A) - (B) =97.46
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =36.49
(F) Total Protein taken in the day (grams) =30.24
(G) Total Fat taken in the day (grams) =15.07
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=53.13

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) 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”)

GG Morning Express (1st record 080109) on 080131 = 0530 hr to 0630 hr

Latte Morning Express (1st record 080109) on 080131 = NIL

Physical Exercise on 080131 = 45 minutes. From 0955 hr. Stretching = 5 minutes. Slow walk = 5 minutes, Slow Brisk Walk –stop-and-walk = 30 minutes. Cool down = 5 minutes. During the exercise I picked up some litter and threw them into dustbins.) About 2.6 km.

Mental Exercise = NIL

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


Bowel Movement on 080131 = NIL. The Possible cause is the Black Glutinous rice in the 1 Serve Mixed grains + Sweet potato Indonesia Ref: H08A25 taken on 30-1-8 (1 serve)

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. )

2008-01-29My Living Diary

Today is 29 January 2008, Tue.

At 0530 hour, my weight = 54.3 kg (Camry) BMI = 19.705.
(Note: Watson scale = 54.2 kg)

54.3 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

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

Based on my weight of 54.3 kg and STI calorie need calculator, my calorie required today is 1565 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-29: (A) 0030 hr to 0500 hr = 4 hours 30 minutes

My Weight Changes from 2007-05-28 to 2008-01-28

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302

2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394.
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140.
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886.

Total Loss of Weight in 8 months by Calorie Restriction with Optimal Nutrition (CRON) = 10.2 kg.

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

For me, the healthy weight will be 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

To make it simpler, my healthy weight = 51 kg to 63 kg.

According to Health Promotion Board of Singapore, Singaporeans with BMI values of 23 kg/m2 and above have been found to be at risk of developing heart disease and diabetes.

Be as lean as possible without becoming underweight.

2008-01-28 My Living Diary

Today is 28 January 2008, Monday.

At 0440 hour, my weight = 54.8 kg (Camry) BMI = 19.886.
(Note: Watson scale = 54.7 kg)

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):

2008-01-28: (A) 0030 hr to 0430 hr = 4 hours 0 minutes

2008-01-27 My Living Diary

Today is 27 January 2008, Sun.

At 0640 hour, my weight = 55.1 kg (Camry) BMI = 19.995.

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

Based on my weight of 55.1 kg and STI calorie need calculator, my calorie required today is 1578.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-27: (A) 02000 hr to 0630 hr = 4 hours 30 minutes

Dietary Guidelines for Children and Adolescents (Birth to 18 years) [Ref: H08A26]

The nine dietary guidelines are:

Aim for variety and balance.

Establish sensible eating habits and encourage physical activity.

Limit saturated fat and moderate total fat intake for children aged two years and older.

Encourage eating fruit and vegetables daily.

Encourage eating of wholegrain foods.

Encourage eating of calcium-rich foods daily.

Choose foods low in salt.

Limit the intake of beverages and foods with added sugars.

Encourage and support exclusive breastfeeding for the first six months of life.

Source: http://www.hpb.gov.sg/hpb/default.asp?pg_id=3305

2008-01-26 My Living Diary

Today is 26 January 2008, Saturday

At 0630 hour, my weight = 55.8 kg (Camry) BMI = 20.249.

Based on my weight of 55.8 kg and STI calorie need calculator, my calorie required today is 1591.25 Kcalories (Sedentary). (1909.5 kcal for moderate activity level.)

My Sleep Monitor for today (starting on 071101):

2008-01-26: (A) 0130 hr to 0600 hr = 4 hours 30 minutes

Recipe of Mixed grains + sweet potato Ref: H08A25

The above is a photo of Black Glutinous Rice

200 g Ready-packed Multi grains
50 g brown rice
50 g Buckwheat
50 g Corn yellow
350 g Sweet potato
50 g Black Glutinous Rice

Cook with Slow cooker.
Add water 1.5 to 2 litres
Cook for about 7 hours

Total = 4 serves

Key information of each serve

Energy = 438.49 kcal
10.28 g of dietary fibre,
12.63 g of protein3.25 g of fat

2008-01-25My Living Diary

Today is 25 Jan 2008, Fri.

At 0530 hour, my weight = 55.3 kg (Camry) and BMI = 20.068.

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-1-25: (A) 0030 hr to 0330 hr = 3 hours 0 minutes.
2008-1-25: (B) 0400 hr to 0530 hr = 1 hours 30 minutes.
2008-1-25: (C) 0915 hr to 1045 hr = 1 hours 30 minutes.

Bowel Movement on 080125: 1 x Medium (0900 hr. Initial effort needed. Hard Banana-shaped stools. Dark Brown. Sunk. )

Vegan Blogs - Last update 28 Jan 2008 (Ref: H08A24)

4th Time
Ardent Eden
BEAN VEGAN*****
Bluer than Pink
Candi - A Vegan Photo Journal
Don't Get Mad, Get Vegan!***
Eat'n veg'n vegan food and recipes
Eat Air - A Vegan Food Log***
eat, drink & be vegan
Eco-Serra
FatFree Vegan Kitchen
From Mars
Frugal Veggie Momma
Fun With Your Food
Kai Vegan
Living Vegan**
Makeshift we Are
My Life As A Vegan
Pisces Place
Savvy Vegetarian Blog
SoulVeggie
Speed Vegan
The Gluten-Free Vegan Blog
The Modern VEGETARIAN - Recipes ...**
Veg Blog
Vegan Chai
Vegan Cycling
Vegan Diva’s blog
Vegan Freaks
Vegan-Licious
Vegan Lunch Box
vegan ruthie's blog :- )
Veggie Bun's Food Trail**
Veggie Chic
Veggie Way
Veggies, Yarns & Tails
Writing as Jo(e)
What the Hell does a Vegan eat anyway?
ZenPawn's Vegblog



Last Update = 2008-1-28. More information will be added.
Last Update = 2008-6-17. More information will be added.

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

Osteoporosis-prone women and how to prevent osteoporosis (Ref: H08A23)

Who has higher risk of osteoporosis?

ORTHOPAEDIC surgeon Dr Lim Yeow Wai from Changi General Hospital said post-menopausal women with one or more of the following have a higher risk of getting fractures if:

-- They or a close relative have a history of 'fragility' fractures.
-- Their body mass index is less than 18.
-- Their age minus their weight (in kg) is more than 20.
-- They had menopause before the age of 45, or went more than a year without the menstrual cycle.
-- They take more than 16mg of alcohol (or two small glasses of wine) a day.
-- They smoke or are on certain medication like corticosteroids for arthritis.
-- They have engaged in little physical activity all their lives.

They should do a bone mineral density test and be given medication to prevent further bone loss if they have osteoporosis, said Dr Lim.

Aside from that, Dr Lim said people at high risk of fractures should also take precautions like making sure their home is well lit and the floors are non-slip.

To prevent osteoporosis:

(1) Take 500mg of calcium twice a day, on top of calcium rich foods like kailan, spinach, broccoli, soya and dairy products.
(2) Do weight-bearing exercises as these build bone mass and strengthen muscles.


By SALMA KHALIK, The Straits Times, Singapore dated 21st January 2008.

2008-01-23 My Living Diary

Today is 23 Jan 2008, Wed.

At 0530 hour, my weight = 55.6 kg (Camry) and BMI = 20.177.

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

Based on my weight of 55.6 kg and STI calorie need calculator, my calorie required today is 1587.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-23: (A) 0030 hr to 0500 hr = 4 hours 30 minutes
2008-01-23: (B) 0830 hr to 1030 hr = 2 hours 0 minutes
2008-01-23: (C) 1330 hr to 1530 hr = 2 hours 0 minutes

Total sleep for 080123 = 8 hours 30 minutes

Food taken on 2008-01-23, Wed.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Quaker instant oatmeal (smooth & Creamy)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 mixed 3-veg rice BRR mkt (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)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serve Mixed grains + sweet potato strips Ref: H08A21
A Little herbal chicken from GG
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1587.50
(B) Actual Energy taken in the day (kcal) =1568.69
(C ) Energy Deficit for the day in kcal = (A) - (B) =18.81
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =34.34
(F) Total Protein taken in the day (grams) =55.80
(G) Total Fat taken in the day (grams) =27.14

(H) Total Sugar taken in the day (grams) (recorded from 071123)=37.05

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 080123 = 40 minutes. 1050 hr to 1130 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 080123 = 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080123 = NIL
Mental Exercise on 080123 = NIL
Project Wall Street Work (Revised 1st record) on 080123 = NIL

Bowel Movement on 080123: 1 x Big(1300 hr. Not Hard Banana-shaped stools. Brown. Sunk.)

Caffeine can harm unborn baby (Ref: H08A22)

Too much caffeine during pregnancy may increase the risk of miscarriage, a new study says, and it suggests that pregnant women may want to reduce their intake or cut it out entirely. Read Full Article ».

How much caffeine?
Average cup of brewed coffee - 100mg
Average cup of instant coffee - 75mg
Average cup of tea - 50mg
Regular cola drink - up to 40mg
Regular energy drink - up to 80mg
Normal bar of chocolate - up to 50mg

(Source: BBC News website, based on data from Britain's Food Standards Agency.)

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.)

Recipe of Mixed grains +sweet potato Ref: H08A21

(Note: The above is a picture of Buckwheat)

200g Multi grains (166kcal/45g, fibre 4 g./45g.)
350g Sweet potato Strip dried (use USDA)
50g Crushed corn yellow
50g Buckwheat
50g brown rice
20g Black Sesame Powder

Cook with Slow cooker.
Add water 1.5 to 2 litres
Cook for about 7 hours

Total = 4 serves

Key information of each serve
Energy = 463.99 kcal
11.13 g of dietary fibre,
13.35 g of protein
4.61g of fat

How to avoid Infections caused by Bacteria or Viruses (Ref: H08A21)

1. Get enough rest and sleep.
2. Drink 8 cups (200ml a cup) of plain water a day (Note: Children or old folks may drink 4 to 5 cups a day.)
3. Have a nutritious and balanced diet.
4. Exercise regularly.
5. Maintain personal Hygiene.
6. Ensure food hygiene.
7. Avoid crowded places during outbreaks of diseases.

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.

2008-01-20 My Living Diary

Today is 20 January 2008, Sun.

At 0820 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):

2008-01-20: (A) 0200 hr to 0800 hr = 6 hours 0 minutes.
2008-01-20: (B) 1400 hr to 1600 hr = 2 hours 0 minutes.

Total sleep for 080120 = 8 hours 0 minutes

Food taken on 2008-01-20, Sunday

1 x Milo Fuze 3 in 1 (30g/serving)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 x of pork porridge with 1 egg and half youtiao about 400 kcal (as a standard)
110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
130g Tomato Raw
1 serve Greenmax Mixed grains + sweet poatato strips H08A17
Milo Kosong (Sunday Meeting)
4 x small curry puff ( 2 potato 2 sardine)(Sunday Meeting)
1 x Milo Fuze 3 in 1 (30g/serving)
2 x slice(s) of Gardenia high fibre white bread

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) =1756.32
(C ) Energy Deficit for the day in kcal = (A) - (B) =-160.07
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =27.15
(F) Total Protein taken in the day (grams) =45.50
(G) Total Fat taken in the day (grams) =31.06
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=44.08

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 080120= 40 minutes. 1020 hr to 11100 (stretching = 5 minutes. Slow walk = 5 minutes, Slow Brisk Walk = 20 minutes. Cool down = 10 minutes.) About 2.6 km.

Mental Exercise on 080120 = NIL

Bowel Movement on 080120:1 x Medium to Big (0915 hr. Banana-shaped stools. A bit rough. Brown. Sunk.)

2008-01-19 My Living Diary

Today is 19 Jan 2008, Saturday.

At 0815 hour, my blood pressure (No prior strenuous activity):

SYS = 114, DIA = 62, Pulse/Min = 68 (OSIM).

Optimal values are SYS < 120 and DIA < 80. So my blood pressure is OK!

At 0820 hour, my weight = 55.6 kg (Camry) and BMI = 20.177.
(Note: Watson Scale = 55.4 kg).

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

Based on my weight of 55.6 kg and STI calorie need calculator, my calorie required today is 1587.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-01-19: (A) 0100 hr to 0800 hr = 7 hours 0 minutes.

Another reason to avoid trans fats: prostate cancer (Ref: H08A18)

Increased intakes of trans-fatty acids may increase the risk of non-aggressive prostate tumours by about 100 per cent, suggests new research from Harvard.

The study followed almost 15,000 men over 13 years and piles further pressure on the fatty acids after significant prostate cancer risk increases were observed for higher intakes of the trans isomers ofoleic and linoleic acids.

For the detailed report, please visit http://www.nutraingredients.com/news/ng.asp?n=82603&m=1NIE117&c=lqeudkujayvvlpc

2008-01-18 My Living Diary

Today is 18 Jan 2008, Fri

At 0530 hour, my weight = 55.6 kg (Camry) and BMI = 20.177.

Based on my weight of 55.6 kg and STI calorie need calculator, my calorie required today is 1587.5 Kcal (Sedentary).

This BMI is within the healthy range of 18.5 to 22.9.

My Sleep Monitor for today (starting on 071101):

2008-01-18: (A) 0000 hr to 0500 hr = 5 hours 0 minutes.
2008-01-18: (A) 0940 hr to 1010 hr = 0 hours 30 minutes.
2008-01-18: (A) 1500 hr to 1600 hr = 1 hours 0 minutes.

Total sleep for 080118 = 6 hours 30 minutes

Food taken on 2008-01-18, Fri.

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)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 serve Greenmax Mixed grains + sweet poatato strips H08A17
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
100g Tomato Raw
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
100g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
Fish Ball Guo Tiao Soup from Coffee Shop near CC
100g Grapes (Grapes, american type (slip skin), raw)
90g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1587.50
(B) Actual Energy taken in the day (kcal) =1392.32
(C ) Energy Deficit for the day in kcal = (A) - (B) =195.18
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =30.03
(F) Total Protein taken in the day (grams) =38.52
(G) Total Fat taken in the day (grams) =16.62
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=63.61

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 080118 = 43 minutes. hr (5 minutes = stretching without over-exerting my knees) (1025 to 1034 = 5 mins = Slow walk, 1040 hr to 1053 Slow Brisk walk = 23 minutes, cool down = 10 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 = NIL
GG Morning Express (1st record 080109) on 080118 = 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080118= NIL
Mental Exercise on 080118 = NIL
Project Wall Street Work (Revised 1st record) on 080118 = NIL

Bowel Movement on 080118:1 x Small to Medium (0915 hr. Not Soft. Banana-shaped stools. Dark Brown. Sunk.)

Recipe of Mixed grains+Legume+sweet potato Ref: H08A17

300g Multi grains (166kcal/45g, fibre 4 g./45g.)
200g Sweet potato Strip dried (use USDA)
30g corn yellow (365kcal,7.3g fiber, 9.42g protein, fat 4.74g per 100g)
30g Buckwheat
30g brown rice

30g Organic Red Lentil

Cook by Slow cooker.
Add water 1.5 to 2 litres
Cook for about 7 hours

Total = 4 serves

Key information of each serve

Energy = 417.62 kcal
12.0 g of dietary fibre,
11.93 g of protein

3.48 g of fat

A tooth bled on 2008-01-16

At about 2020 hr on 2008-1-16, 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.

2008-01-17 My Living Diary

Today is 17 Jan 2008, Thu.

At 0530 hour, my weight = 55.3 kg (Camry) and BMI = 20.068.

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-1-17: (A) 0000 hr to 0500 hr = 5 hours 0 minutes.
2008-1-17: (B) 0845 hr to 0945 hr = 1 hours 0 minutes.
2008-1-17: (C) 1410 hr to 1610 hr = 2 hours 0 minutes.

Total Sleep on 080117 = 8 hours 0 minutes.

Food taken on 2008-01-17, Thu

50g Quaker instant oatmeal (smooth & Creamy)
1 mixed 3-veg rice BRR mkt (Cabbage+ spinach+dacai)
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)
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
70g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
160g Papaya Raw (39 kcal/100g and fibre 1.8/100g)
Cai fan from Latte= fish+beancurd+spinach
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
2 x slice(s) of Gardenia high fibre white bread (at 0020hr)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1582.50
(B) Actual Energy taken in the day (kcal) =1411.20
(C ) Energy Deficit for the day in kcal = (A) - (B) =171.30
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =25.45
(F) Total Protein taken in the day (grams) =32.97
(G) Total Fat taken in the day (grams) =15.36
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=46.64


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 080117 = 40 minutes. hr (5 minutes = stretching without over-exerting my knees) (1037 to 1040 = 3 mins = Slow walk, 1040 hr to 1104 Slow Brisk walk = 24 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 = NIL
GG Morning Express (1st record 080109) on 080117= 0530 hr to 0630 hr
Latte Morning Express (1st record 080109) on 080117= NIL
Mental Exercise on 080117 = NIL
Project Wall Street Work (Revised 1st record) on 080117 = NIL

Bowel Movement on 080117:1 x Medium to Big (1430 hr. Not Soft. Banana-shaped stools. Dark Brown. Sunk.)

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.

2008-01-15 My Living Diary

Today is 15 Jan 2008, Tue.

At 0530 hour, my weight = 55.6 kg (Camry) and BMI = 20.177

Based on my weight of 55.6 kg and STI calorie need calculator, my calorie required today is 1587.5 Kcal (Sedentary).

This BMI is within the healthy range of 18.5 to 22.9.

My Sleep Monitor for today (starting on 071101):

2008-01-15: (A) 0100 hr to 0500 hr = 4 hours 0 minutes.
2008-01-15: (A) 0830 hr to 1000 hr = 1 hours 30 minutes.
2008-01-15: (A) 2010 hr to 2040 hr = 0 hours 30 minutes

To total sleep on 080115 = 6 hours 0 minutes

Food taken on 2008-01-15, Tuesday

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)
110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
Dry Beef Noodle (Century Sq) with less thick beehoon (Standard)
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)
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serevce Greenmax Mixed grains, sweet poatato strips H08A13
150g Tomato Raw
100g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1587.50
(B) Actual Energy taken in the day (kcal) =1433.60
(C ) Energy Deficit for the day in kcal = (A) - (B) =153.90
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =25.35
(F) Total Protein taken in the day (grams) =32.96
(G) Total Fat taken in the day (grams) =14.85
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=53.07

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 080115 = 47 minutes. 1025 hr to 1112 hr (5 minutes = stretching without over-exerting my knees) (5 mins = Slow walk, Slow Brisk walk = 27 minutes, cool down = 10 minutes). About 2.6 km

Environmental Project work = NIL

GG Morning Express (1st record 080109) on 080115= 0530 hr to 0630 hr

Latte Morning Express (1st record 080109) on 080115= NIL

Mental Exercise on 080115 = NIL

Project Wall Street Work (Revised 1st record) on 080115 = NIL

Relationships Management (new topic from 071213) on 2008-01-15:
1420 hr to1600 hr = 1 hours 40 mins( Relationships Management work at MXM.)

Project 125 Work (1st record 080109) on 080114 = NIL

Bowel Movement on 080115:1 x Medium (0715 hr. Soft Banana-shaped stools. Dark Brown. Sunk.)

Physical Exercise Record for 080101 to 080114

2008-01-01=Walking=40 Minutes
2008-01-02=Walking=40 Minutes
2008-01-03=Walking=40 Minutes
2008-01-04=Nil=0 Minutes
2008-01-05=Nil=0 Minutes
2008-01-06=Nil=0 Minutes
2008-01-07=Walking=40 Minutes
2008-01-08=Walking=40 Minutes
2008-01-09=Walking=40 Minutes
2008-01-10=Walking=39 Minutes
2008-01-11=Walking=40 Minutes
2008-01-12=Walking=40 Minutes
2008-01-13=Walking=38 Minutes
2008-01-14=Walking=45 Minutes

Total time = 442 Minutes = 7.367 Hours

Total Distance walked = 28.60 km