2007-12-31 My Living Diary

Today is 31 December 2007, Monday.

At 07200 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 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-31: (A) 0030 hr to 0700 hr = 6 hours 30 minutes.

2007-12-30 My Living Diary

http://www.meatfreezone.org/ and http://www.all-creatures.org/

Today is 30 December 2007, Sunday.

At 0800 hour, my weight = 55.5 kg (Camry) and BMI = 20.140.

Based on my weight of 55.5 kg and STI calorie need calculator, my calorie required today is 1586.25 Kcalories (Sedentary).

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

My Sleep Monitor for today (starting on 071101):

2007-12-30: (A) 02450 hr to 0745 hr = 5 hours 0 minutes.

Bowel Movement: 1 x Medium (1120 hr. Initial effort needed. Soft Banana-shaped stools. Dark brown. Sunk.)

2007-12-29 My Living Diary

Today is 29 December 2007, Saturday.

At 0800 hour, my weight = 55.9kg (Camry) and BMI = 20.285
(Note: Watson scale = 55.4 kg)

Based on my weight of 55.9kg and STI calorie need calculator, my calorie required today is 1592.50 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-29: (A) 0030 hr to 0730 hr = 7 hours 0 minutes.

Bowel Movement: 1 x Medium to Big (1630 hr. well-formed Banana-shaped stools. Dark brown. Sunk.)

Physical Exercise: Informal = 2 x (H-MKT-H) + 1 x (H-XinFa Food-H) = about 1.5 km.

Mental Exercise = NIL

Internal Environmental Work = 3 hours = Clear Old stocks in Hall Kit.

Nutrition Information of Black Glutinous Rice (Ref: G07L28-NTUC-TMP)

Important Note (dated 2011-01-23) Please also read

http://hl123.blogspot.com/2011/01/nutrition-information-of-per-100-grams.html

for Nutrition Information of Black Glutinous Rice from an information source of China, posted on 2011-01-23

===========================================

FairPrice "Pasar" Brand (Nett Weight = 300 g)
(Product of Thailand 60781/UFC)

Nutrition Information of 100g of Black Glutinous Rice
Energy = 352 kcal
Protein = 9.4 g
Total fat = 2.3 g
Saturated fat = 0.4 g
Cholesterol = 0 mg
Carbohydrate =73.3 g
Dietry Fibre = 4.9 g
Sodium = 2 mg

Note 1: The above information is obtained from the packaging of the FairPrice "Pasar" Brand Black Glutinous Rice.
Note 2: 1 kcal = 4.2 kJ
Note 3: Black Glutinous Rice is also called Black Sticky Rice or Black Sweet Rice
Note 4: As at 2007-12-28 , I could not find the Nutrition Information of Black Glutinous Rice from other sources.

My Weight Changes from 2007-05-28 to 2007-12-28

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.

My Total Loss of Weight in 7 months by Calorie Restriction with Optimal Nutrition (CRON) = 9.5 kg.

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

Be as lean as possible without becoming underweight.

2007-12-28 My Living Diary

Today is 28 December 2007, Friday

At 0540 hour, my weight = 55.5 kg (Camry) and BMI = 20.140.
(Note: Watson scale = 55.3 kg).

Based on my weight of 55.5 kg and STI calorie need calculator, my calorie required today is 1586.25 Kcalories (Sedentary).

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

At 0550 hour, my blood pressure (No prior strenuous activity): SYS = 112, DIA = 64, Pulse/Min = 66(OSIM)

My Sleep Monitor for today (starting on 071101):

2007-12-28: (A) 0000 hr to 0530 hr = 5 hours 30 minutes.

Am I suffering from Mild Osteoarthritis?

Based on my record of my physical exercise for December 2007, I may be suffering from mild Osteoarthritis? My right knee problem may be the early symptoms may be mild or barely noticeable.

Osteoarthritis, a crippling joint disease that affects more than 20.7 million people in the United States, occurs when inflammation damages joint lubrication and cartilage. Osteoarthritis also leads to disability as the damaged joint is no longer able to move properly.

See http://www.whfoods.com/genpage.php?tname=disease&dbid=2

Definition of Osteoarthritis: Generally, a condition caused by wear and tear that causes inflammation of the joint, causing swelling, pain, and stiffness. (ukhealthcare.uky.edu/patient/glossary/glossary-o.htm)

According to the web page http://www.whfoods.com/genpage.php?tname=disease&dbid=2 ,

Symptoms of osteoarthritis include:

Grinding sensation during joint movement
Pain with joint movement
Joint stiffness
Joint swelling
Deformity of the joint (usually occurs later in the condition)
Reduced mobility of the joint
A feeling of joint instability

According to http://www.whfoods.com/genpage.php?tname=disease&dbid=2

Substances to Avoid

Vitamin A and Retinoids

People who take very high doses of vitamin A for a very long time tend to wind up with joint pain and damage that looks a lot like osteoarthritis. These high doses could not be obtained from diet alone and are also much higher than doses that appear even in multivitamins.
This means that only people who are taking extra vitamin A as a supplement are at risk. Also, certain medications typically used for skin conditions are made from vitamin A-like chemicals called retinoids. Retinoids may also cause joint damage. If you are taking medications like these, you may want to talk to your doctor about the possibility of joint problems with long-term use.

Iron

Genetic hemochromatosis is a hereditary condition that occurs mostly in people of Caucasian descent. People with this condition absorb more iron than they need and then store it in their bodies. As much as 80% of people with this condition, also called iron-overload, develop osteoarthritic joint changes if they consume too much iron. If they continue to get too much iron, it can build up in their organs and cause severe organ damage.

Typically, the amount of iron found in a healthy, balanced diet is not enough to cause problems. However, iron supplements should be avoided by persons at risk for osteoarthritis, even iron-containing multivitamins, unless a doctor has specifically recommended iron supplementation.

Therefore I should stop taking Now Brand Iron complex (Non-Constipating) (Iron 27 mg)
Note: 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.

According to http://www.whfoods.com/genpage.php?tname=disease&dbid=2

I should eat Eat more

Cold water fish such as salmon, tuna, herring, mackerel and halibut.
Organically grown fruits and vegetables
Nuts and seeds
Whole grains
Ginger

Avoid highly refined products such as white rice, white bread and white pasta, excessive saturated fats and foods which contain trans fats.

Glucosamine and Chondroitin Sulfate supplements

Should I take Glucosamine and Chondroitin Sulfate supplements? More personal research should be done!

2007-12-27 My Living Diary

Today is 27 December 2007, Thursday.

At 0640 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):

2007-12-27: (A) 0030 hr to 0630 hr

Physical Exercise for 071227:

40 minutes (0934 hr to 1004 hr. 5 minutes = Slow walk. 25 minutes = Low Brisk. Cool down = 10 minutes. Distance covered = about 2.6 km.

From 2007-12-08 to 2007-12-26: No physical exercise due to knees’ problem. For today’s walk, I could feel that my right knee is still so good. So I must avoid exerting stress on my knees!

Should I take Glucosamine and Chondroitin Sulfate supplements?

I have had Hand eczema? Why? (For 2007-12-25)

After taking al little cheese cake with red strawberry-coloured jerry top at about 1015 hr on 2007-12-25, I discovered at 1515 hr some red “bubbles” on the thumb of my left hand. The location is on the left of the thumb facing me next to the fingernail. Another possible cause of the condition is the food consumed at the Christmas Gathering Dinner last night.

Is this skin problem called dermatitis which is also called hand eczema? Dermatitis just refers to inflammation of the skin and is not a diagnosis in itself.

2007-12-26 My Living Diary

Today is 26 December 2007, Wednesday

At 0800 hour, my weight = 56.4 kg (Camry) and BMI = 20.467.

Based on my weight of 56.4kg and STI calorie need calculator, my calorie required today is 1601.25 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-26: (A) 0000 hr to 0700 hr

Relationships Management (new topic from 071213):

2007-12-26: (a) 1400 hr to1600 hr = 2 hours ( Relationships Management work at MXM.)

I have just got Food Allergy? Abdomen eczema?

I have some itching red rashes and two small pimple on the right of my navel. Could they be due to the egg in the pork-cum-egg-cum-youtiao porridge taken on last Saturday or the sushi, western sausage or mee goring or the strawberry-coloured-topped cheese cake taken on 24-12-2007?

My Ten Commandments for Today (Ref: G07L25)

1. Have a daily plan

2. Use your time wisely

3. Eat the right foods

4. Drink 2 litres of water daily

5. Good Excretion

6. Correct Exercise

7. Good Rest and Sleep

8. Think Positive and Act Positive

9. Smile and Laugh

10. Being Stress-Free / Be Happy!

2007-12-25 My Living Diary

Today is 25 December 2007, Tuesday.

At 0800 hour, my weight = 56.4 kg (Camry) and BMI = 20.467.

Based on my weight of 56.4kg and STI calorie need calculator, my calorie required today is 1601.25 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-25: (A) 0300 hr to 0730 hr = 4 hours 30 minutes.

2007-12-24 My Living Diary

Today is 24 December 2007, Monday.

At 07200 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 Kcalories (Sedentary).

Food taken on 2007-12-24, Monday Sunday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 slices Gardenia wholemeal bread, 60g
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L18
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
100g Grapes (Grapes, american type (slip skin), raw)
110g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
150g Tomato Raw
Christmas gathering dinner

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) =1621.39
(C ) Energy Deficit for the day in kcal = (A) - (B) =-25.14
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =1.50
(F) Total Protein taken in the day (grams) =26.62
(G) Total Fat taken in the day (grams) =24.20
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=52.72

Health Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 1x Redoxon Double Action Effervescent tablet (Vitamin C1000mg, Zinc 10mg per tablet) from 071122. (Temporary measure)
(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)

My Sleep Monitor for today (starting on 071101):

2007-12-24: (A) 0100 hr to 0700 hr = 6 hours 0 minutes.

Bowel Movement on 2007-12-24 (new topic from 070809):

(a ) 1 x Big (1315 hr. Well-formed Banana-shaped stools. Soft. Brown. Smooth exit. Sunk.)

Physical exercise: NIL

Mental Exercise on 071224:

(a ) 2 hours (Ref: MA01- -MA03)

Daily Reminder on Healthy Living

To me, Healthy Living means having the following:

(1) Healthy Body

(2) Healthy Mind

(3) Healthy Environment

(4) Healthy Home

(5) Healthy Activities

(6) Healthy Relationships

(7) Healthy Spirit

(8) Healthy Finance

Online Dictionaries (Ref: G07L23)

http://www.thefreedictionary.com/

[Ref: moved here -K2011b19-1345hr]

http://www.thefreedictionary.com/ [Ref: moved here -K2011b19-1345hr]

(1) Online English Dictionary

http://www.answers.com/

=================================

(2) Dictionary.com Translator

http://dictionary.reference.com/translate/

=================================

(3) Webster's Online Dictionarywith Multilingual Thesaurus Translation (Ref: add K2011-01-17)

http://www.websters-online-dictionary.org/

=================================

(4) Chinese-English Dictionary

http://www.mandarintools.com/worddict.html

==================================

(5) http://www.thefreedictionary.com/ [Ref: add-i09k19-2213]

================================

(6) How to pronounce words or phrases of different languages [Ref: add-2010B14-0226h]

http://www.forvo.com/languages/

===============================

Last update: 2010-02-14
Last update: 2011-01-17

2007-12-23 My Living Diary

Today is 23 December 2007, Sunday

At 0830 hour, my weight = 56.8kg (Camry) and BMI = 20.612.

(Note: Watson scale = 56.5 kg)

Based on my weight of 56.8 kg and STI calorie need calculator, my calorie required today is 1608.75 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-23: (A) 0200 hr to 0800 hr = 6 hours 0 minutes.

The Enzyme Factor (Ref: G07L22-1330p) by Dr. Hiromi Shinya, M.D. (新谷弘実医生)

Title: The Enzyme Factor

Author: Dr. Hiromi Shinya, M.D. (新谷 弘実)

Hardcover: 192 pages

Publisher: Council Oak Books;

Edition: 1st English-language Ed edition (October 10, 2007)
Language: English

ISBN-10: 1571782095

ISBN-13: 978-1571782090

Product Dimensions: 9 x 6.1 x 0.8 inches

Author’s Website: http://shinyamedicalgrp.com/en/shinya.html (date: 18 July 2010)

Former webpage no more in use: http://www.shinyamedicalclinic.com/en/shinya.html

Short Biography:

Dr. Hiromi Shinya leads the gastroenterologist world with new medical findings and techniques. He is a professor of surgery at Albert Einstein College of Medicine and Head of the Endoscopic Center of Beth Israel Hospital in New York as well as an adviser for Maeda Hospital and Hanzomon Gastrointestinal Clinic in Japan. He is also Vice Chairman of the Japanese Medical Association in the USA.

Dr. Hiromi Shinya designed and developed a life-saving medical tool for the endoscopic treatment of polyps. Without requiring use of surgery, his revolutionary “Shinya Method” has become widely used in colonoscopies, the standard screening for the leading, non-tobacco related cancer killer in the US, colon cancer. Dr. Shinya is world renowned in performing intestinal-related procedures, and is known to have examined more than 300,000 stomachs and large intestines, and has performed nearly 100,000 polypectomies.

-------------------------------------------------------------------------------

Online Bookstores:

(a) http://www.amazon.com/Enzyme-Factor-Hiromi-Shinya/dp/1571782095

(b) http://www.counciloakbooks.com/productdetails.cfm?PC=210

2007-12-22 My Living Diary

Today is 22 December 2007, Saturday.

At 0700 hour, my weight = 55.9kg (Camry) and BMI = 20.285.

(Note: Watson scale = 55.4 kg)

Based on my weight of 55.9kg and STI calorie need calculator, my calorie required today is 1592.50 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-22: (A) 0200 hr to 0700 hr = 5 hours 0 minutes.

2007-12-21 My Living Diary

Today is 21 December 2007, Friday

At 0700 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 Kcalories (Sedentary).

Food taken on 2007-12-21, Friday

2 slices Gardenia wholemeal bread, 60g
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x Ah Kong Fishball Meepok at Suntec with a fish cake $6.50
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
100g Grapes (Grapes, american type (slip skin), raw)
25g Walnut English (USDA/071221) use 30g cooked after boiling 100g became 130g
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L18
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)

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) =1550.89
(C ) Energy Deficit for the day in kcal = (A) - (B) =41.61
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =25.12
(F) Total Protein taken in the day (grams) =42.52
(G) Total Fat taken in the day (grams) =36.98
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=47.70

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-21: (A) 0100 hr to 0700 hr = 6 hours 0 minutes.

My Financial Management (new topic from 071212): NIL

My Mood Management (new topic from 071212): NIL

Physical Exercise on 071221: NIL.

Mental Exercise on 071221:

(a) From 1800 hr to 2100 hr = 3 hour (Ref: AM22A-MscX13)
(b) From 2200 hr to 23300 hr = 1 hour 30 minutes (Ref: AM22A-MscX13)

Bowel Movement on 2007-12-21 (new topic from 070809):

(a ) 1 x Medium to Big (1515 hr. Well-formed banana-shaped stools. Brown. Smooth exit.

Sunk.)

2007-12-20 My Living Diary

Today is 20 December 2007, Thursday.

At 0745 hour, my weight = 56.7 kg (Camry) and BMI = 20.576.

Based on my weight of 56.7 kg and STI calorie need calculator, my calorie required today is 1623.75 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-20: (A) 0030 hr to 0730 hr = 7 hours 0 minutes.

2007-12-19 My Living Diary

Today is 19 December 2007, Wednesday.

At 0620 hour, my weight = 56.3 kg (Camry) and BMI = 20.431.

Based on my weight of 56.3 kg and STI calorie need calculator, my calorie required today is 1600.00 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-19: (A) 0200 hr to 0615 hr = 4 hours 15 minutes.

Bowel Movement on 2007-12-19 (new topic from 070809):

(a ) 1 x Medium to Big (0900 hr. Well-formed banana-shaped stools. Brown. Smooth exit. Sunk.)

Frequently Asked Questions on Healthy Living

I wish to share my experiences in healthy living in the form of questions and answers. Please note that the information (i.e. my experiences) is for your reference only. Kindly feedback to me if you have any comment. This “Frequently Asked Questions” will be updated regularly.

Question 1: How do you prevent constipation?
Answer: Drink 1.5 to 2.0 litres of plain water and take 25 to 30 grams of dietary fibres daily. [Ref: G07L18-1734h]

2007-12-18 My Living Diary

Today is 18 December 2007, Tuesday.

At 0530 hour, my weight = 57.1 kg (Camry) and BMI = 20.721.

Based on my weight of 57.1 kg and STI calorie need calculator, my calorie required today is 1613.75 Kcalories (Sedentary).

Food taken on 2007-12-18, Tuesday

1 x Milo Fuze 3 in 1
1 packet of Julie Butter biscuits (3 pcs 25 g.) = 130 kcal
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 mixed 3-vegetable rice BRR mkt (Xiaobaicai+ spinach+kailan)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
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)
50g Sweet potato boiled (50g raw unprepared 86kcal & fibre 3 g/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50g Quaker instant oatmeal (smooth & Creamy)
130g Tomato Raw
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
70g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
120g Orange (all varieties USDA per 100 g.)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1613.75
(B) Actual Energy taken in the day (kcal) =1380.20
(C ) Energy Deficit for the day in kcal = (A) - (B) =233.55
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =28.80
(F) Total Protein taken in the day (grams) =41.37
(G) Total Fat taken in the day (grams) =35.43(H) Total Sugar taken in the day (grams) (recorded fr 071123)=30.50

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-18 (A) 0000 hr to 0530 hr = 5 hours 30 minutes.
2007-12-18 (A) 0830 hr to 1100 hr = 2 hours 30 minutes.

Total sleep on 071218 = 8 hours 0 minutes.

My Financial Management (new topic from 071212): NIL

My Mood Management (new topic from 071212): NIL

Physical Exercise on 071218: NIL

Mental Exercise on 071218: NIL

Bowel Movement on 2007-12-18 (new topic from 070809):

(a ) 1 x Medium to Big (1700 hr. Well-formed banana-shaped stools. Brown. Smooth exit. Sunk.)

2007-12-17 My Living Diary

Today is 17 December 2007, Monday

At 0640 hour, my weight = 56.3 kg (Camry) and BMI = 20.431.

Based on my weight of 56.3 kg and STI calorie need calculator, my calorie required today is 1600.00 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-17: (A) 0100 hr to 0630 hr = 4 hours 30 minutes.
2007-12-17: (A) 0830 hr to 1030 hr = 2 hours 0 minutes.

Bowel Movement on 2007-12-17 (new topic from 070809):

(a) 1 x Medium to Big (1500 hr. Well-formed banana-shaped stools. Brown. Smooth exit. Sunk.)

2007-12-16 My Living Diary

Today is 16 December 2007, Sunday.

At 0900 hour, my weight = 56.4 kg (Camry) and BMI = 20.467.

Based on my weight of 56.4kg and STI calorie need calculator, my calorie required today is 1601.25 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-16: (A) 0300 hr to 0830 hr = 5 hours 30 minutes.

My Reading Monitor (new topic from 071214):

(a) 071216 = 30 minutes. Page 29 to page 68 of “Life without illness – The practice edition” (Ch. Edition)

2007-12-15 My Living Diary

Today is 15 December 2007, Saturday.

At 0900 hour, my weight = 55.5 kg (Camry) and BMI = 20.140.

(Note: Watson scale = 55.4 kg)

Based on my weight of 55.5 kg and STI calorie need calculator, my calorie required today is 1586.25 Kcalories (Sedentary).

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

2007-12-14 My Living Diary

Today is 14 December 2007.

At 0800 hour, my weight = 56.1 kg (Camry) and BMI = 20.358.

Based on my weight of 56.1 kg and STI calorie need calculator, my calorie required today is 1596.25 Kcalories (Sedentary).

Food taken on 2007-12-14:

1 x Milo Fuze 3 in 1
1 packet of Julie Butter biscuits (3 pcs 25 g.) = 130 kcal
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
Mixed 2-veg rice (BRR mkt) (Cabbage+xiaobaicai+ taukua)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(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)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
150g Strawberries Raw (071109)
120g Tomato Raw

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) =1544.26
(C ) Energy Deficit for the day in kcal = (A) - (B) =51.99
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =28.11
(F) Total Protein taken in the day (grams) =26.81
(G) Total Fat taken in the day (grams) =26.56
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=25.32

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-14: (A) 0130 hr to 0800 hr = 6 hours 30 minutes.

My Environmental Management (new topic from 071212):

2007-12-14: (a) 0830 hr to 1030 hr = 2 hours ( Internal Resource Management work at Hall D.)
2007-12-14: (b) 1800 hr to 1900 hr = 1 hours (Sun blocker rack (2 rows) for Hall D.)

My Reading Monitor (new topic from 071214): NIL

Non-work-related computer time spent today (new topic from 071214):

2007-12-14: (a) 1030 hr to 1100 hr = 0 hours 30 minutes.

My Financial Management today (new topic from 071212): NIL

My Mood Management today (new topic from 071212): NIL

Physical Exercise on 071214: NIL. Slightly painful right knee when climbing flights of staircase.

Mental Exercise on 071214: NIL

Bowel Movement on 2007-12-14 (new topic from 070809):

1 x medium to big (1315 hr. Slight initial effort needed. Well-formed banana-shaped stools. Brown. Smooth exit. Sunk.)

2007-12-13 My Living Diary

Today is 13 December 2007, Thursday.

My Weight Monitor for today (topic from 070528)

At 0800 hour, after passing urine, my weight = 56.2 kg (Camry) and BMI = 20.394.

Based on my weight of 56.2 kg and STI calorie need calculator, my calorie required today is 1597.50 Kcalories (Sedentary).

Food taken on 2007-12-13, Thursday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
Beef thick Bee hoon dry at Century Sq (Standard)(1215hr)
120g Orange (all varieties USDA per 100 g.)
1 x Cafe21 coffee (Bee Sun)
3 x pieces of assorted cream biscuits (Bee Sun)
1 x Milo Fuze 3 in 1 (Bee Sun)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
90g Tomato Raw
100g Apple No skin (48kcal/100g., 1.3 g fibre/100g.)
50g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1597.50
(B) Actual Energy taken in the day (kcal) =1567.96
(C ) Energy Deficit for the day in kcal = (A) - (B) =29.54
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =26.21
(F) Total Protein taken in the day (grams) =29.36
(G) Total Fat taken in the day (grams) =17.87(H) Total Sugar taken in the day (grams) (recorded fr 071123)=48.17

Health 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.

My Sleep Monitor for today (new topic from 071101):

2007-12-13: (A) 0130 hr to 0800 hr = 6 hours 30 minutes.

My Environmental Management (new topic from 071212):

2007-12-13: (a) 0845 hr to 1045 hr = 2 hours (Internal Resource Management work at Hall D.)

Relationships Management (new topic from 071213):

2007-12-13: (a) 1500 hr to1700 hr = 2 hours ( Relationships Management work at MXM.)

My Financial Management (new topic from 071212): NIL

My Mood Management (new topic from 071212): NIL

Physical Exercise on 071213: NIL. My knees are OK now.

Mental Exercise on 071213: NIL

Bowel Movement on 2007-12-13 (new topic from 070809):

1 x medium to big (1345 hr. Well-formed banana-shaped stools. Brown. Sunk.)

Reminder No. 4 : What is Healthy Living? (Ref: G07L12-1315y)

This post is a repeat of the same post on 16 June 2007, 6 July 2007, 26 September 2007 and 11 November 2007.

To me, Healthy Living means having the following:

(1) Healthy Body

(2) Healthy Mind

(3) Healthy Environment

(4) Healthy Home

(5) Healthy Activities

(6) Healthy Relationships

(7) Healthy Spirit

(8) Healthy Finance

Please visit this blog again to explore "Healthy Living " with me.

2007-12-12 My Living Diary

Today is 12 December 2007, Wednesday

At 0930 hour, my weight = 56.5 kg (Camry) and BMI = 20.503.

Based on my weight of 56.5 kg and STI calorie need calculator, my calorie required today is 1602.5 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-12: (A) 0100 hr to 0930 hr = 8 hours 30 minutes.

Food taken on 2007-12-12, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
120g Orange (all varieties USDA per 100 g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
2 x slice(s) of Gardenia high fibre white bread
1 x Milo Fuze 3 in 1 (30g/serving)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1602.5
(B) Actual Energy taken in the day (kcal) =1646.32
(C) Energy Deficit for the day in kcal = (A) - (B) =-43.82
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =45.68
(F) Total Protein taken in the day (grams) =44.28
(G) Total Fat taken in the day (grams) =19.59
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=50.67

Health 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.

My Environmental Management (new topic from 071212):

(a ) 071212 1300 hr to 1800 hr : Domestic Resource Management work - Dining Hall.

My Financial Management (new topic from 071212): NIL

My Mood Management (new topic from 071212): NIL

Physical Exercise on 071212: NIL. My knees are OK now.

Mental Exercise on 071212: NIL

Bowel Movement = 1 x Big (2040 hr. Well-formed banana-shaped stools. Brown. Sunk.

2007-12-11 My Living Diary

Today is 11 December 2007, Tuesday.

At 0530 hour, my weight = 56.9 kg (Camry) and BMI = 20.648.

Based on my weight of 56.9 kg and STI calorie need calculator, my calorie required today is 1610 Kcalories (Sedentary).

Food taken on 2007-12-11, Tuesday

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
Sliced fish soup + white rice (Eric Dell)
3-in-1 coffee (Eric Dell)
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 packet of Julie Butter biscuits (3 pcs 25 g.) = 130 kcal
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 (standard)
100g Strawberries Raw (071109)
100g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
90g Tomato Raw
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) =1610
(B) Actual Energy taken in the day (kcal) =1759.60
(C ) Energy Deficit for the day in kcal = (A) - (B) =-149.60
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =19.74
(F) Total Protein taken in the day (grams) =28.81
(G) Total Fat taken in the day (grams) =25.85
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=47.27

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-11: (A) 0100 hr to 0530 hr = 4 hours 30 minutes.

Volunteer Activities on 071211:

(a ) 10.50 am to 4.50 pm = Trouble shoot for Eric Dell = 6 hours 0 minutes.

Physical Exercise on 071211:

NIL although knee problem is more or less over.

Mental Exercise for 071211: NIL

Bowel Movement: 1 x Big (1730 hr. Well-formed Banana-shaped stools. Sunk.)

Other matters: (a) At 0630 hours, sent Latte, BB and GG to airport for them to start their overseas holiday trip from 11/12/2007 to 17/12/2007.

2007-12-10 My Living Diary

Today is 10 December 2007, Monday.

At 0710 hour, after passing urine, my weight = 56.9 kg (Camry) and BMI = 20.648

Based on my weight of 56.9 kg and STI calorie need calculator, my calorie required today is 1610 Kcalories (Sedentary).

Food taken on 2007-12-10, Monday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
80g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
100g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07L09
1 x 80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1/2 Mee Rebus + 1/2 egg from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1610
(B) Actual Energy taken in the day (kcal) =1613.12
(C) Energy Deficit for the day in kcal = (A) - (B) =-3.12
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =39.48
(F) Total Protein taken in the day (grams) =34.43
(G) Total Fat taken in the day (grams) =16.76
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=52.58

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-10: (A) 0100 hr to 0700 hr = 6 hours 0 minutes.

Physical Exercise on 071210:

NIL. My knees are better now. Wait for 1 more day before resuming exercise. I should not jump and apply to much stress on the knees during stretching warm up.

Mental Exercise for 071210:

(a ) 1600 hr to 1700 hr = 1 hours 0 minutes (Ref: Am23A-Rv10)
(b ) 1900 hr to 2100 hr = 2 hours 0 minutes (Ref: Am23A-Rv10)

Total time for mental exercise on 071210 = 3 hours 0 minutes

Bowel Movement:

1 x Medium to Big (1330 hr. not-well-formed Banana-shaped stools. Soft. Sunk.)

2007-12-09 My Living Diary

Today is 9 December 2007, Sunday

At 0800 hour, my weight = 56.4 kg (Camry) and BMI = 20.467.

Based on my weight of 56.4kg and STI calorie need calculator, my calorie required today is 1601.25 Kcalories (Sedentary).

Food taken on 2007-12-09, Sunday

1 x Milo Fuze 3 in 1 (30g/serving)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 mixed vegetable rice BRR mkt (Cabbage+ spinach+Tau Kua)
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 cup of milo (Sunday meeting)
1 cup of milo (Sunday meeting)
Ngo Hiang, viet Spring rolls, Franch fries (sub=nday Meeting)
100g Strawberries Raw USDA (071109)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
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)
Some fried rice and wet bee hhon from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1601.25
(B) Actual Energy taken in the day (kcal) =1787.00
(C ) Energy Deficit for the day in kcal = (A) - (B) =-185.75
(D) Total Water taken today (litres) =1.30
(E) Total Dietary Fibre taken in the day (grams) =19.90
(F) Total Protein taken in the day (grams) =34.41
(G) Total Fat taken in the day (grams) =27.36
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=25.09

Health 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.

Physical Exercise for 071209 :

NIL because of slight knee pain when bending either knee.

Mental Exercise for 071209:

(a ) 1100 hr to 1500 hr = 2 hours 0 minutes (Ref: Am23A-Rv10)

My Sleep Monitor for today (starting on 071101):

2007-12-09: (A) 0100 hr to 0730 hr = 6 hours 30 minutes
2007-12-09: (A) 1000 hr to 1030 hr = 0 hours 30 minutes

Bowel Movement:

1 x Big (0930 hr. not-well-formed Banana-shaped stools. Soft. Sunk.)

2007-12-08 My Living Diary

Today is 8 December 2007, Saturday.

Happy birthday to GG!
Happy Operational Ready (ORD) to BB!

At 0740 hour, my weight = 55.5 kg (Camry) and BMI = 20.140.

(Note: Watson scale = 55.4 kg)

Based on my weight of 55.5 kg and STI calorie need calculator, my calorie required today is 1586.25 Kcalories (Sedentary).

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

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

Food taken on 2007-12-08, Saturday

1 x Milo Fuze 3 in 1 (30g/serving)
1 x 60g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x 60g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
150g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
BB birthday buffet dinner (Chinese)
1 x Milo Fuze 3 in 1 (30g/serving)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1586.25
(B) Actual Energy taken in the day (kcal) =1777.30
(C ) Energy Deficit for the day in kcal = (A) - (B) =-191.05
(D) Total Water taken today (litres) =1.00
(E) Total Dietary Fibre taken in the day (grams) =25.63
(F) Total Protein taken in the day (grams) =51.18
(G) Total Fat taken in the day (grams) =22.34
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=29.40

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-08: (A) 0000 hr to 0730 hr = 7 hours 0 minutes
2007-12-08: (A) 1400 hr to 1630 hr = 2 hours 30 minutes

Total sleep for 071208 = 9 hours 30 minutes

Physical Exercise on 071208:

NIL because of slight knee pain when bending either knee.

Mental Exercise for 071208:

(a ) 0900 hr to 1100 hr = 2 hours 0 minutes (Ref: Am23A-Rv10).

Bowel Movement:

1 x Medium to Big (0930 hr. Banana-shaped stools. Soft. Sunk.)

2007-12-07 My Living Diary

Today is 7 December 2007, Friday

At 0610 hour, my weight = 55.7 kg (Camry) and BMI = 20.213

Based on my weight of 55.7 kg and STI calorie need calculator, my calorie required today is 1588.75 Kcalories (Sedentary).

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

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

Food taken on 2007-12-07, Friday

2 x slices of wholemeal bread by Latte
1 x Milo Fuze 3 in 1 (30g/serving)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x 60g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x 60g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
mixed1-veg rice, egg, fish cake left over by Latte & GG from x-success
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
150g Tomato Raw
Mixed 2-veg curry rice, taukua, fish cake
1 x 60g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1588.75
(B) Actual Energy taken in the day (kcal) =1509.20
(C ) Energy Deficit for the day in kcal = (A) - (B) =79.55
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =17.98
(F) Total Protein taken in the day (grams) =11.81
(G) Total Fat taken in the day (grams) =17.26
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=24.14

Health 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.

Mental Exercise for 071207:

(a ) 1400 hr to 1500 hr = 1 hours 0 minutes (Ref: Am23A-Rv10)
(b ) 1600 hr to 1700 hr = 1 hours 0 minutes (Ref: Am23A-Rv10)
(c ) 2100 hr to 2200 hr = 1 hours 0 minutes (Ref: Am23A-Rv10)

Total time spent on mental exercise = 3 hours 0 minutes

My Sleep Monitor for today (starting on 071101):

2007-12-07: (A) 0001 hr to 0600 hr = 5 hours 0 minutes

Physical Exercise for 071207:

50 minutes (1720 hr to 1810 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins in the void decks because of the drizzling rain, cool down = 10 mins. Total distance covered = about 2.6 km. Perspiration = moderate).

Bowel Movement:

1 x Medium to Big (0930 hr. Banana-shaped stools. Soft. Sunk.)

2007-12-06 My Living Diary

Today is 6 December 2007, Thursday.

At 0720 hour, my weight = 56.1 kg (Camry) and BMI = 20.358

Based on my weight of 56.1 kg and STI calorie need calculator, my calorie required today is 1596.25 Kcalories (Sedentary).

My Sleep Monitor for today (starting on 071101):

2007-12-06: (A) 0015 hr to 0715 hr = 7 hours 0 minutes

Food taken on 2007-12-06,, Thursday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
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 Strawberries Raw USDA (071109)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Grapes (Grapes, american type (slip skin), raw)
100g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
100g Tomato Raw
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
50g Banana Raw (2.60 g/100g and 89 kcal/100g)

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) =1258.00
(C ) Energy Deficit for the day in kcal = (A) - (B) =338.25
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =32.41
(F) Total Protein taken in the day (grams) =29.59
(G) Total Fat taken in the day (grams) =18.94
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=52.97

Health 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.

Physical Exercise for 071206:

55 minutes (0915 hr to 0940 hr: Stretching = 20 mins, 1012 hr to 1018 hr: slow walk = 6 mins, 1018hr to 1041 hr brisk walk = 23 mins, then cool down = 6 mins. Walked in the rain with an umbrella.Total distance covered = about 2.6 km).

Mental Exercise for 071206:

(a ) 1530 hr to 1730 hr = 2 hours 0 minutes (Ref: Am23A-x10d)
(b ) 1815 hr to 1915hr = 1 hours 0 minutes (Ref: Am23A-x10d)
(c ) 2025 hr to 2145hr = 1 hours 20 minutes (Ref: Am23A-x10d)

Total time spent on mental exercise = 4 hours 20 minutes

Bowel Movement:

1 x Medium to Big (0945 hr. Banana-shaped stools. Soft. Sunk.)

Analysis of my Physical Exercise on 2007-12-04:

Physical Exercise on 2007-12-04:

50 minutes (0605 hr to 0655 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km. Perspiration = moderate).

My weight before exercise with T-shirt and exercise shorts on = 56.6 kg.

My weight after exercise with T-shirt and exercise shorts on = 56.3 kg.

Loss of weight by the exercise = 0.30 kg

Is this figure correct ???

To loss 1 kg, I need to have a deficit of 7700 kcal. So to lose 0.30 kg, I should have burned 2310 kcal by the walking this morning. So I should not have lost 0.3 kg by the walk!

Based on the at the calculator of Calories burned while walking (70-200 pounds) at http://preventdisease.com/healthtools/articles/while_walking.html for my weight of 124 pounds (i.e. 56.6 kg) and walk time of 25 minutes, the calorie burned is

(a) Walking (3.5 mph) Low Brisk = 110 kcal
(b) Walking (4 mph) Medium/High Brisk = 120 kcal
(c) Walking (4.5 mph) High Brisk = 157 kcal
(d) Walking (5 mph) Very High Brisk = 195 kcal
(e) Walking (5.5 mph) Maximum Walking Speed = 229 kcal

Note:

1 mile = 1.609344 kilometers
5.5 mph = 5 x 1.609344 = 8.851391 km/h = 147.5232 meters per minute
3.5 mph = 3.5 x 1.609344 x 1000 /60 = 93.858 meters per minute

My speed on 071204 = about 2.3 km per 25 minutes = 92 meters per minute.

So my walking was Low Brisk.

Therefore, the energy burned by this morning exercise including stretching should be about 110 kcal and much less than 229 kcal.

(Modified 16 january 2008)

2007-12-05 My Living Diary

Today is 5 December 2007, Wednesday.

At 0720 hour, after passing urine, my weight = 56.9 kg (Camry) and BMI = 20.648

Based on my weight of 56.9 kg and STI calorie need calculator, my calorie required today is 1610 Kcalories (Sedentary).

Food taken on 2007-12-05, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Grapes (Grapes, american type (slip skin), raw)
150g Potato with skin boiled (100g before boiled)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
2 x slices of wholemeal bread by Latte

Statistics of the food and water taken today

(A) Energy required by my weight measured this morning (kcal) =1610
(B) Actual Energy taken in the day (kcal) =1403.50
(C) Energy Deficit for the day in kcal = (A) - (B) =206.50
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =40.32
(F) Total Protein taken in the day (grams) =37.00
(G) Total Fat taken in the day (grams) =14.71
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=52.54

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-05: (A) 00150hr to 0715 hr = 7 hours 0 minutes. But interrupted at about 5.30 a.m. by conversation of Latte and BB.

2007-12-05: (B) 15450hr to 1645 hr = 1 hours 0 minutes.

Total sleep for 071205 = 8 hours 0 minutes

Mental Exercise for 071205:

(a) 1700 hr to 1900 hr = 2 hours 0 minutes (Ref: Am23A-x10b)
(b) 2000 hr to 2030 hr = 0 hours 30 minutes (Ref: Am23A-x10b)
Total time for Mental Exercise on 071205 = 2 hours 30 minutes

Physical Exercise for 071205:

50 minutes (0925 hr to 1015 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins in the void decks because of the drizzling rain, cool down = 10 mins. Total distance covered = about 2.6 km. Perspiration = moderate).

Bowel Movement: 1 x Big (1030 hr. Banana-shaped stools. Soft. Sunk.)

2007-12-04 My Living Diary

Today is 4 December 2007, Tuesday.

At 0600 hour, after passing urine, my weight = 56.2 kg (Camry) and BMI = 20.394.

Based on my weight of 56.2 kg and STI calorie need calculator, my calorie required today is 1597.50 Kcalories (Sedentary).

Food taken on 2007-12-04, Tuesday

2 x slice(s) of Gardenia high fibre white bread (just after midnight)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 mixed 3-veg rice BRR mkt (Cabbage+ spinach+caixin)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
120g Orange (all varieties USDA per 100 g.)
Milo Kosong (Beesun)
100g Grapes (Grapes, american type (slip skin), raw)
150g Potato with skin boiled (100g before boiled)
100g Grapes (Grapes, american type (slip skin), raw)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1/2 x of pork porridge with 1 egg and half youtiao from Latte
Some Left over fried prawn mee from GG
Cai fan cabbage+pork doufu+ fish cake BBR x-success coffee shop from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1597.5
(B) Actual Energy taken in the day (kcal) =1706.50
(C ) Energy Deficit for the day in kcal = (A) - (B) = - 109.00
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =20.69
(F) Total Protein taken in the day (grams) =26.38
(G) Total Fat taken in the day (grams) =20.32
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=56.06

Health 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.

My Sleep Monitor for today (starting on 071101):

2007-12-04: (A) 0030hr to 0530 hr = 5 hours 30 minutes. (towards 0530 hrs sleep bad partly due to accumulated urine in the body and the effect of the 4 cups of coffee consumed yesterday.

2007-12-04: (B) 1020hr to 1120 hr = 1 hours 0 minutes.

2007-12-04: (C) 1410hr to 1440 hr = 0 hours 30 minutes.

Total sleep on 071204 = 7 hours 0 minutes

Physical Exercise for 071204:

50 minutes (0605 hr to 0655 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km. Perspiration = moderate).
My weight before exercise with T-shirt and exercise shorts on = 56.6 kg.
My weight after exercise with T-shirt and exercise shorts on = 56.3 kg.
Loss of weight by the exercise = 0.30 kg
Is this figure correct ???

To loss 1 kg, I need to have a deficit of 7700 kcal. So to lose 0.30 kg, I should have burned 2310 kcal by the walking this morning. So I should not have lost 0.3 kg by the walk!

Based on the at the calculator of Calories burned while walking (70-200 pounds) at http://preventdisease.com/healthtools/articles/while_walking.html for my weight of 124 pounds (i.e. 56.6 kg) and walk time of 25 minutes, the calorie burned is
(a ) Walking (3.5 mph) Low Brisk = 110 kcal
(b ) Walking (4 mph) Medium/High Brisk = 120 kcal
(c ) Walking (4.5 mph) High Brisk = 157 kcal
(d ) Walking (5 mph) Very High Brisk = 195 kcal
(e) Walking (5.5 mph) Maximum Walking Speed = 229 kcal

Note:

1 mile = 1.609344 kilometers
5.5 mph = 5 x 1.609344 = 8.851391 km/h = 147.5232 meters per minute
3.5 mph = 3 x 1.609344 x 1000 /60 = 93.858 meters per minute
My speed = about 2.3 km per 25 minutes = 92 meters per minute.
So my walking is Low Brisk.

Therefore, the energy burned by this morning exercise including stretching should not be more than 229 kcal.

Useful Links added on 071204

New Site Name: Calories Burned Calculators for Activities and Exercise (Ref: G07L04)
New site URL: http://preventdisease.com/healthtools/tools.html

Bowel Movement: 1 x Medium (1000 hr. Banana-shaped stools. Soft. Sunk. Brown.)