2008-02-21 My Living Diary

Today is 21st February 2008, Thu

At 0540 hour, my weight = 54.7 kg (Camry) BMI = 19.850
(Note: Watson = 54.8 kg)

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

Based on my weight of 54.7 kg and STI calorie need calculator, my calorie required today is 1572.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-02-21: (A) 0000 hr to 0500 hr = 5 hours 0 minutes
2008-02-21: (B) 1110 hr to 1140 hr = 0 hours 30 minutes
2008-02-21: (C) 1410 hr to 1540 hr = 1 hours 30 minutes

Total sleep on 080221 = 7 hours 0 minutes

Food taken on 2008-02-21, 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)
1 x Nescafe with milk + sugar (Nissan)
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 mixed 3-veg rice BRR mkt (Cabbage+ spinach+caixin)
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)
150g Tomato Raw
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 serve of Mixed grains + sweet potato + red lentil Ref: H08B21
90g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
About 10 almonds and cashew nuts from latte taken with regret later

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1572.5
(B) Actual Energy taken in the day (kcal) =1524.15
(C ) Energy Deficit for the day in kcal = (A) - (B) =48.35
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =32.44
(F) Total Protein taken in the day (grams) =49.91
(G) Total Fat taken in the day (grams) =32.15
(H) Total sugar taken in the day (grams) =53.54

Dietary Supplements taken today (w.e.f. 080217)

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 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”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]

Physical exercise: 25 minutes (Walking. From 0920 hr. Nissan/MKT/H. About 2.0 km)

Physical exercise: 25 minutes (Walking. From 1648 hr. H/Nissan. About 2.0 km)

Total Physical exercise on 080221 = 50 minutes. Walking. About 4 km.

Mental exercise = NIL

Bowel Movement on 080221:1 x Big (1330 hr. Soft Banana-shaped stools. Brown. Sunk. )