Changes of my weight in August 2007

Decrease in Weight
= (Weight in morning 1st August) - (Weight in morning 31st August)
= 59.8 kg – 58.2 kg
= 1.6 kg

2007-8-01 morning, my weight = 59.8 kg
2007-8-02 morning, my weight = 59.3 kg
2007-8-03 morning, my weight = 59.8 kg
2007-8-04 morning, my weight = 59.7 kg
2007-8-05 morning, my weight = 61.0 kg
2007-8-06 morning, my weight = 60.5 kg and BMI =21.955 (Monday)
2007-8-07 morning, my weight = 59.8 kg (Tue)
2007-8-08 morning, my weight = 59.3 kg (Wed)
2007-8-09 morning, my weight = 59.0 kg (Thu)
2007-8-10 morning, my weight = 58.7 kg (Fri)
2007-8-11 morning, my weight = 58.7 kg (Sat)
2007-8-12 morning, my weight = 59.5 kg (Sun)
2007-8-13 morning, my weight = 59.8 kg and BMI = 21.701 (Monday)
2007-8-14 morning, my weight = 59.1 kg (Tue)
2007-8-15 morning, my weight = 58.8 kg (Wed)
2007-8-16 morning, my weight = 58.3 kg (Thu)
2007-8-17 morning, my weight = 58.8 kg (Fri)
2007-8-18 morning, my weight = 59.2 kg (Sat)
2007-8-19 morning, my weight = 59.7 kg (Sun)
2007-8-20 morning, my weight = 59.0 kg and BMI = 21.410 (Monday)
2007-8-21 morning, my weight = 58.5 kg (Tue)
2007-8-22 morning, my weight = 58.4 kg (Wed)
2007-8-23 morning, my weight = 58.5kg (Thu)
2007-8-24 morning, my weight = 58.2 kg (Fri)
2007-8-25 morning, my weight = 59.0 kg (Sat)
2007-8-26 morning, my weight = 59.7 kg (Sun)
2007-8-27 morning, my weight = 59.3 kg and BMI = 21.519 (Monday)
2007-8-28 morning, my weight = 58.7 kg (Tue)
2007-8-29 morning, my weight = 58.3 kg (Wed)
2007-8-30 morning, my weight = 58.0 kg (Thu)
2007-8-31 morning, my weight = 58.2 kg (Fri)

2007-08-31 Eating Diary

Today is 31 August 2007, Friday.

At 0550 hour, my weight = 58.2 kg (Camry) and BMI = 21.120

Based on my weight of 58.2 kg and STI calorie need calculator, my calorie required today is 1632.5 Kcalories (Sedentary). ).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken

-- Actual Intake of Plain water = 2 litres
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00g, 70.00 kcal
--1 x slice(s) of Gardenia high fibre white bread , 1.70g, 68.50 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00g, 70.00 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee (Bee Sun), 0.00g, 70.00 kcal
--1 cup of Gold Kili Traditional black coffee (No fat)(Bee Sun), 0.00g, 63.00 kcal
--1 serving (1/8) of cooked Mixed grains + sweet potato Ref: G07h23, 10.12g, 329.8 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60g, 89.00 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40g, 52.00 kcal
--110 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.64g, 51.70 kcal
--1 x of pork porridge with 1 egg and half youtiao , 0.00g, 400.00 kcal
--4 x BOBO Brand Cuttle fish balls (20.83 g/each, 130.4 kcal/100g), 0.00g, 108.64 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60g, 89.00 kcal

Actual total calories intake = 1461.64 kcal

Total Calorie Deficit so far today = 1632.5 – 1461.64 = 170.86 kcal

Total dietary fibre taken so far today = 22.06 g

Fibre Target Less Fibre taken - = 25.00 – 22.06= 2.94 g

Bowel movement (1st) = 1 x Medium to big (Not soft. Smooth exit but needed some push and time. Three 6-to-7 cm Banana-shape stools. Sunk. 1430 hour)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-30 Eating Diary

Today is 30 August 2007, Thursday.

At 0540 hour, my weight = 58.0 kg (Camry) and BMI = 21.048

58.0kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

From now on, my weight should be maintained between 58 kg to 60 kg.

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken

-- Actual Intake of Plain water = 1.5 litres
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal, 0.00g, 70.00kcal
--2 x slice(s) of Gardenia high fibre white bread , 3.40g, 137.00kcal
--1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.34g, 80.10kcal
--1 mixed vegetable rice BRR mkt (Cabbage+ spinach+CaiDou) , 2.00g, 300.00kcal
--100 g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g), 4.90g, 100.00kcal
--110 g. Kiwi Fruit (61 kcal/100g and fibre 3 g/100g), 3.30g, 67.10kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60g, 89.00kcal
--1 serving (1/8) of cooked Mixed grains + sweet potato Ref: G07h23, 10.12g, 329.8kcal
--1 x 120 g Banana Raw (2.60 g/100g and 89 kcal/100g), 3.12g, 106.80kcal--40g Quaker instant oatmeal(smooth & Creamy)(367.4kcal/10g per 100g), 4.00g, 146.96kcal

Actual total calories intake = 1426.76 kcal

Total Calorie Deficit so far today = 1628.75 – 1426.76 = 201.99 kcal

Total dietary fibre taken so far today = 35.78 g

Fibre Target Less Fibre taken - = 25.00 – 35.78= - 5.78 g

Bowel movement (1st ) = 1 x Medium (Not hard. Smooth exit. 3 pieces of 5-to-6-cm Banana-shape stools. Sunk probably because of low oil diet 1425 hour)

Bowel movement (2nd) = 1 x Medium (Soft. Smooth exit. Stool shape not noticed. 1810 hour)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-29 Eating Diary

Today is 29 August 2007, Wednesday.

At 0540 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken

-- Actual plain water intake = 1.3 litres
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00g, 70.00 kcal
--1 x slice(s) of Gardenia high fibre white bread , 1.70g, 68.50 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00ggg, 70.00 kcal
--100g Japnese Sweet potato Vietnam-produced (86kcal/ fibre 3g per 100g), 3.00g, 86.00 kcal
--1 serving (1/8) of cooked Mixed grains + sweet potato Ref: G07h23, 10.12g, 329.8 kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00 kcal
--75 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) left over by BB -sour, 1.80g, 35.25 kcal
--1 serving (1/8) of cooked Mixed grains + sweet potato Ref: G07h23, 10.12g, 329.8 kcal
--150 g. Papaya Raw (39 kcal/100g and fibre 1.8/100g), 2.70g, 58.50 kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00 kcal
--Some duck meat and taukua from Latte, 0.00g, 120.00 kcal

Actual total calories intake = 1263.85

Total Calorie Deficit so far today = 1633.75 – 1263.85 = 369.90 kcal

Total dietary fibre taken so far today = 32.04 g

Fibre Target Less Fibre taken - = 25.00 – 32.04 = - - 7.04

Bowel movement = 1 x Medium (Not very hard. Smooth exit. A few 6-to-7 cm Banana-shape stools. 1330 hour)

Bowel movement = 1 x Medium (Not hard. Smooth exit. One about-9-cm Banana-shape stool. 1545 hour)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Weight Changes from 2007-5-28 to 2007-8-28

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588

2007-6-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-7-28 morning, my weight = 59.0 kg, BMI = 21.410

2007-8-28 morning, my weight = 58.7 kg, BMI = 21.302

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

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.

2007-08-28 Eating Diary

Today is 28 August 2007, Tuesday.

At 0800 hour, my weight = 58.70 kg (Camry) and BMI = 21.302

Based on my weight of 58.7 kg and STI calorie need calculator, my calorie required today is 1641.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken:

--My actual plain water intake = 2 litres.
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal, 0.00g, 70.00 kcal
--1 x slice(s) of Gardenia high fibre white bread , 1.70g, 68.50 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal, 0.00g, 70.00 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60g, 89.00 kcal
--120 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.), 3.36g, 49.00 kcal
--1 mixed vegetable rice bbr mkt (Cabbage+ spinach+Tau Kua), 2.00g, 400kcal
--100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g), 2.40g, 47.00kcal
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato (Ref: G07H16), 9.61g, 313.00 kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30g, 48.00 kcal
--40g Quaker instant oatmeal(smooth & Creamy)(367.4kcal/10g per 100g),4g, 146.96 kcal

Actual total calories intake = 1301.46 kcal

Total Calorie Deficit so far today = 1641.25 – 1301.46 = 339.79 kcal

Total dietary fibre taken so far today = 26.97 g

Fibre Target Less Fibre taken - = 25.00 – 26.97= - 1.97g

Bowel movement = 1 x Small to medium Quantity (Not hard. 1 Piece. About 8-cm. Banana-shape. Smooth Exit 1030 hour)

Bowel movement = 1 x Medium to Big Quantity (Not hard. Smooth exit. Banana-shape. 1340 hour)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-27 Eating Diary

Today is 27 August 2007, Monday

At 0530 hour, my weight = 59.3 kg (Camry) and BMI = 21.519

Based on my weight of 59.3 kg and STI calorie need calculator, my calorie required today is 1651.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, dietary fibre (g.) and kcal of food already taken:

-- My actual plain water intake = 1.5 litres.
--1 cup of Gold Roast low sugar 3-in-1 Coffee, 0.00, g, 70.00, kcal
--2 x slice(s) of Gardenia high fibre white bread , 3.40, g, 137.00, kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee, 0.00, g, 70.00, kcal
--50 g. Quaker instant oatmeal (smooth & Creamy) , 5.00, g, 183.70, kcal
--1 x 110 g. Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86, g, 97.90, kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.), 1.30, g, 48.00, kcal
--120 g Orange (all varieties USDA per 100 g.), 2.88, g, 56.4, kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60, g, 89.00, kcal
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16, 9.61, g, 313.00, kcal
--1/2 bowl of pork porridge No egg from Latte (Bdk Interchange), 0.00, g, 200.00, kcal

Actual total calories intake = 1265.00 kcal

Total Calorie Deficit so far today = 1651.25 – 1265.00 = 386.26 kcal

Total dietary fibre taken so far today = 27.65 g

Fibre Target Less Fibre taken - = 25.00 – 27.65 = - 2.65 g

Bowel movement = 1 x Small Quantity (Small & Short. A no. of banana-shape pieces at second attempt, 1125 hour)

Bowel movement = 1 x Small to medium Quantity (Not hard. 1 Piece. About 8-cm. Banana-shape. 1215 hour)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Changes of my weight since 2007-05-28 ===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg and BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-10 morning, my weight = 61.7 kg
2007-7-11 morning, my weight = 60.8 kg
2007-7-12 morning, my weight = 60.3 kg
2007-7-13 morning, my weight = 60.2 kg
2007-7-14 morning, my weight = 59.7 kg
2007-7-15 morning, my weight = 60.5 kg
2007-7-16 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-17 morning, my weight = 60.5 kg
2007-7-18 morning, my weight = 59.9 kg
2007-7-19 morning, my weight = 59.6 kg
2007-7-20 morning, my weight = 59.5 kg
2007-7-21 morning, my weight = 59.9 kg
2007-7-22 morning, my weight = 60.3 kg
2007-7-23 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)
2007-7-24 morning, my weight = 60.7 kg
2007-7-25 morning, my weight = 60.5 kg
2007-7-26 morning, my weight = 60.4 kg
2007-7-27 morning, my weight = 59.9 kg
2007-7-28 morning, my weight = 59.0 kg
2007-7-29 morning, my weight = 59.5 kg
2007-7-30 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)
2007-7-31 morning, my weight = 59.6 kg
2007-8-01 morning, my weight = 59.8 kg
2007-8-02 morning, my weight = 59.3 kg
2007-8-03 morning, my weight = 59.8 kg
2007-8-04 morning, my weight = 59.7 kg
2007-8-05 morning, my weight = 61.0 kg
2007-8-06 morning, my weight = 60.5 kg and BMI =21.955 (Monday)
2007-8-07 morning, my weight = 59.8 kg (Tue)
2007-8-08 morning, my weight = 59.3 kg (Wed)
2007-8-09 morning, my weight = 59.0 kg (Thu)
2007-8-10 morning, my weight = 58.7 kg (Fri)
2007-8-11 morning, my weight = 58.7 kg (Sat)
2007-8-12 morning, my weight = 59.5 kg (Sun)
2007-8-13 morning, my weight = 59.8 kg and BMI = 21.701 (Monday)
2007-8-14 morning, my weight = 59.1 kg (Tue)
2007-8-15 morning, my weight = 58.8 kg (Wed)
2007-8-16 morning, my weight = 58.3 kg (Thu)
2007-8-17 morning, my weight = 58.8 kg (Fri)
2007-8-18 morning, my weight = 59.2 kg (Sat)
2007-8-19 morning, my weight = 59.7 kg (Sun)
2007-8-20 morning, my weight = 59.0 kg and BMI = 21.410 (Monday)
2007-8-21 morning, my weight = 58.5 kg (Tue)
2007-8-22 morning, my weight = 58.4 kg (Wed)
2007-8-23 morning, my weight = 58.5kg (Thu)
2007-8-24 morning, my weight = 58.2 kg (Fri)
2007-8-25 morning, my weight = 59.0 kg (Sat)
2007-8-26 morning, my weight = 59.7 kg (Sun)
2007-8-27 morning, my weight = 59.3 kg and BMI = 21.519 (Monday)

Cancer Cured Naturally -- Ref: G07H26

Title: “Cancer Cured Naturally”
Publisher & Author: Betty L Khoo-Kingsley
Physical: Soft cover - 230 x 152 mm, 336 Pages
ISBN / ISSN: 9789810580476
First published 2007
Author's Email: battyboo@singnet.com.sg

He won out with nature's power

Wed, Aug 15, 2007. The Straits Times

In 1981, at the height of his career with the Ministry of Defence, 41-year-old Captain Lim Swee Cheong was diagnosed with nose cancer.

Three days after his diagnosis he started a course of radiotherapy.But he couldn't shake the feeling that there was something else he should try.

While continuing with radiation, he thought about what he describes as the 'most manageable areas of healing' - fasting, herbal and natural treatments and self-hypnosis.

Doctors had initially given him 10 weeks to live. But that just served to ignite the soldier's fighting instincts.

Combining the advice of a Tibetan monk, a naturopath and a marathon jogger, he created a plan that he says worked for him. It included prayer, meditation, fasting, specific herbs and a diet of raw, organic, vegetarian food with lots of juices.

Several people found his meat-less diet to be 'nothing short of madness', especially as the once hefty 102kg captain had shrunk to a mere 63kg.

In 1991, he wrote a book, titled When Dawn Breaks Upon The Darkest Hour, about his journey with cancer. In it, he describes how he stood on a cushion of grass in his garden one morning in his bare feet. He said that he felt that it gave him a new source of strength.

'It convinced me, as never before, of the awesome power of nature,' he says in his book.

Then, one day, he woke up with a dawning realisation that his sleep had been free of coughs and pain.

He knew then, even before being tested, that he had been 'healed'.

This had happened within a year of his initial diagnosis.

The last two decades have been cancer-free.

=====================================================
Note: For more details of the above story, please refer to Chapter 1 of the following book:

Title: “Cancer Cured Naturally”
Publisher & Author: Betty L Khoo-Kingsley
Physical: Soft cover - 230 x 152 mm, 336 Pages.
ISBN / ISSN: 9789810580476.
First published 2007
Email: battyboo@singnet.com.sg
=====================================================

2007-08-26 Eating Diary

Today is 26 August 2007, Sunday.

At 0450 hour, my weight = 59.7 kg (Camry) and BMI = 21.664

Based on my weight of 59.7 kg and STI calorie need calculator, my calorie required today is 1657.5 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2130 hr today, kcal of food already taken:

-- My actual plain water intake = 2 litres.
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g =89.00 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)= 48.00 kcal
--1 serving (1/8) of cooked Mixed grains + sweet potato Ref: G07h23 = 329.8 kcal
--120 g Orange (all varieties USDA per 100 g.) = 56.4 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) =89.00 kcal
--3 x curry puffs (Sunday Meeting at 130 kcal per pc) = 390.00 kcal
-- 1 x Milk tea (Sunday Meeting) = 80 kcal
--1 x Fried (dry type) bee hoon (Sunday Meeting) = 400 kcal
--1 cup of milo (Sunday meeting) = 60 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 89 kcal

Actual total calories intake = 1841.20 kcal

Total Calorie Deficit so far today = 1657.5 – 1841.20 = - 183.70 kcal

Dietary Fibre intake so far for today:

--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal =
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.60 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal = 0 g
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) =1.30 g
--1 serving (1/8) of cooked Mixed grains + sweet potato Ref: G07h23 =10.12 g
--120 g Orange (all varieties USDA per 100 g.) =2.88 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g)=2.60 g
--3 x curry puffs (Sunday Meeting at 130 kcal per pc)=0 g
-- 1 x Milk tea (Sunday Meeting) = 0 g
--1 x Fried (dry type) bee hoon (Sunday Meeting) = 0 g
--1 cup of milo (Sunday meeting) = 0 g
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.6 g

Total dietary fibre taken so far today = 22.10 g

Fibre Target Less Fibre taken - = 25.00 – 22.10 = 2.90 g

Bowel movements = 1 x Medium (Not hard, Smooth Exit, afternoon)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Your Stools can reveal a lot about your health

"The Bowl Truth" by Martiga Lohn

YOUR STOOLS CAN REVEAL A LOT ABOUT YOUR HEALTH, IF YOU LEARN TO READ THEM.

Facing Your Own Stool -- the end result of digestion

Few of us, however, are able to talk about the end result without embarrassment. It's too bad we're not more willing to pay attention to our stools, because they may be just as useful in diagnosing our health as taking our temperature or our blood pressure. "People can tell a measure of their health by their bowel movement," says Ted Loftness, M.D., an internist in Litchfield, Minn. "Nothing is so overrated as sex and so underrated as a good bowel movement."

From your stool you may be able to get clues about your diet, your gastrointestinal health, and even whether your stress, anger, or anxiety levels are too high.

How Food Becomes Stool

From the moment food enters your mouth, your body embarks on a campaign to turn it into a soupy mush called chyme. Chewing, saliva, peristalsis (the involuntary contractions of gastrointestinal muscles), bacteria, hydrochloric acid, digestive enzymes, bile, and other secretions all work to give each meal the consistency of split pea soup.

While your digestive cells are absorbing sugars, starches, fats, vitamins, minerals, and other nutrients, waste products continue traveling down the line. In the colon, all the leftovers are combined, packed together, and partially dehydrated. What remain--our feces--consist of water, indigestible fiber, undigested food (such as corn and small seeds), sloughed-off dead cells, living and dead bacteria, intestinal secretions, and bile. (The worn-out red blood cells in bile give excrement its distinctive brown color.)

If all goes as it should, you'll end up with a healthy bowel movement. Although digestive idiosyncrasies, variations in intestinal bacteria, and other variables can produce different standards for a healthy stool, in general it should be brown to light brown; formed but not hard; cylindrical, not flattened; fairly bulky and full-bodied, not compacted; somewhat textured but not too messy; and very easy to pass. And it shouldn't smell--much. "You're passing methane and bacterial, degraded foodstuffs, so there's always going to be an odor," says Patrick Donovan, N.D., a naturopath in Seattle. "But it shouldn't be a very strong, pungent odor."

Experts disagree on two other stool characteristics: the number of pieces and their buoyancy. Each bowel movement preferably should be in one piece, about the shape and size of a banana and tapered at the end, according to Melanie Ferreira, a nutritionist and instructor at the Natural Gourmet Institute for Food and Health in New York City. Others, however, object. "Stools don't have to be well-formed logs," Donovan says. "They can disperse in the toilet water; they can break down."

As for "floating versus sinking," one school argues that stools should float. Ferreira says buoyancy is a sign that the body has absorbed the minerals in the food and that these nutrients are not contained in the waste. Another camp believes healthy bowel movements should touch bottom because of their bulk and fiber content. Loftness is not impressed with either argument: "Most stools will sink," he says. "Whether it floats or sinks really doesn't seem to make any difference."

An occasional deviation from this total picture is usually considered okay; chronic deviations (or any featuring blood) are not, and should be checked with a doctor. For a list of specific characteristics that may point to health problems, see our chart below.

If Your Stool Looks... It Could Mean...

If Your Stool Looks BLACK, TARRY, AND STICKY, it could mean Bleeding in your upper digestive tract. The black color comes from digested blood cells.

If Your Stool Looks VERY DARK BROWN, it could meanYou drank red wine last night or have too much salt or not enough vegetables in your diet.

If Your Stool Looks GLOWING RED OR MAGENTA, it could mean You've eaten a lot of reddish foods such as beets.

If Your Stool Looks LIGHT GREEN, it could mean You're consuming too much sugar, or too many fruits and vegetables with not enough grains or salt.

If Your Stool Looks PALE OR CLAY-COLORED, it could mean Minimal amounts of bile are being excreted, perhaps because of problems with the gallbladder or liver.

If Your Stool Looks BLOODY OR MUCUS-COVERED, it could mean Hemorrhoids, an overgrowth of certain bacteria in your gastrointestinal tract, colitis (inflammation of the colon), Crohn's disease (also known as inflammatory bowel disease), or colon cancer. Red blood usually means the ailment is located near the end of your digestive tract, whereas black blood signals partially digested blood coming from an ailment higher up the tract. Seek medical advice promptly.

If Your Stool Looks PENCIL-THIN AND RIBBONLIKE, it could mean A polyp or growth in your colon that narrows the passage for stool.

If Your Stool Looks LARGE AND FLOATING, WITH GREASY FILM ON TOILET WATER, it could mean Malabsorption--your digestive system isn't getting the full nutritional use of food.

If Your Stool Looks LOOSE AND WATERY, SOMETIMES WITH UNDIGESTED FOODSTUFFS, it could mean Diarrhea. Possible causes are food , poisoning lactose intolerance, antibiotics, antacids, dietary changes, travel, anxiety, stress, inflammatory bowel disease, or irritable bowel syndrome.

If Your Stool Looks SMALL, HARD, ROUND PELLETS, it could mean Constipation--even if you're defecating frequently. Possible causes are eating too much dry food, including protein, and not enough vegetables and raw foods; laxative abuse; worries; or irritable bowel syndrome.

If You have ALTERNATING BOUTS OF DIARRHEA AND CONSTIPATION, it could mean Irritable bowel syndrome. This chronic condition can be aggravated by red meat, spices, sugar, alcohol, lack of fiber, allergy-causing foods, irregular hours, and chaotic relationships.

If your stool is REALLY BAD-SMELLING, it could mean An imbalance of intestinal bacteria or eating too much animal protein, which can putrefy in your digestive tract.

When Bowel Movements Stall -- when constipation happens

One of the most common gastrointestinal complaints is hard feces and infrequent and difficult elimination --better known as constipation. If chronic, it may contribute to autoimmune diseases and colon or breast cancer. "The longer stool stays in the colon, the more one reabsorbs some of the metabolic products [such as estrogen] that have been excreted in the bile," says Donovan, who treats people with cancer in his naturopathic clinic. "We can see increased risk of breast cancer in women with a history of constipation."

Regular Bowel Movements

Experts agree that regularity is important, but they disagree sharply how often the average person should eliminate. The National Institute for Diabetes, Kidney, and Digestive Diseases says three times a week is normal and healthy for some people.

According to Ayurveda, the Indian healing system, once a day provides an ideal, complete evacuation, says Virender Sodhi, M.D., an Ayurvedic doctor and naturopath in Bellevue, Wash. Ferreira thinks once or twice a day is the right frequency, while Donovan says a person should have a bowel movement within two to three hours of a major meal--or two to three times a day.
Regular bowel movements may contribute to more than better physical health. "The act of digestion and elimination can be seen as a metaphor for our ability to absorb what is useful from our experiences and eliminate what is unnecessary, harmful, or holds us back," Ferreira says. "If you have a healthy bowel movement each day, you're letting go of the past and bringing in the new."

How To Improve Your Stool

The three basics required for healthy bowel movements (and a healthy digestive system) are fiber, fluids, and exercise.

If your stool doesn't fit the profile of a healthy bowel movement, the following steps can make it better.

* Eat more dietary fiber found in whole foods, especially grains, vegetables, and fruits. Fiber allows waste to pass through your digestive system smoothly and quickly.

* Drink plenty of fluids (preferably water, as opposed to sugary drinks) to prevent intestinal blockage from excess fiber.

* Exercise daily. Even a walking program, Loftness says, promotes bowel regularity.

* Regularly eat foods that are known to stimulate the flow of digestive enzymes, including brown rice; pungent foods such as garlic, ginger, and onions; and daikon radish, according to Ferreira.

* Eat fermented foods such as miso (soybean paste), tempeh (soybean cakes), high-quality yogurt, and pickles to replenish the beneficial bacteria in your gut.

* Minimize or end your intake of coffee, laxatives, and refined foods, all of which interfere with regular elimination. Be aware that certain prescription drugs, such as antibiotics and birth control pills, can also hamper bowel movements. If you're having trouble with constipation, ask your doctor if you can change or reduce the medications you're taking.

* Pay attention to your food while you eat, says Sodhi. Sit down. Turn off the television. Don't read or listen to the radio. "Look at the food, the aroma, the color. That creates a kind of relationship between you and the food," he says. It will improve your digestion.

* Heed the call of nature. Go to the bathroom when you feel the urge to eliminate, not just when it's convenient. Doing otherwise can encourage constipation.

* Reduce your levels of stress, which can cause constipation, diarrhea, or other less-than-perfect bowel movements. Try a stress-reducing technique such as meditation or yoga.

* If you're daring, consider this: Squat on the rim of the toilet in your bare or stocking feet while you eliminate. "Squatting straightens the recto-anal angle and opens it more fully so elimination is much easier," says yoga practitioner Richard Ravizza, Ph.D., a psychology professor at Pennsylvania State University in Scranton. "You could think of it as straightening a partially kinked garden hose."

x--------------------------------The end ------------------------------------x

Note: Sub-headings have been added or changed for easy reading.

Martiga Lohn is a freelance writer living in Minneapolis, Minn.
Martiga Lohn "The Bowl Truth". Natural Health. April 1999. FindArticles.com. 24 Aug. 2007.
http://findarticles.com/p/articles/mi_m0NAH/is_3_29/ai_54189553

x-----------------------------------------------------------------------------x

2007-08-25 Eating Diary

Today is 25 August 2007, Friday.

At 0750 hour, my weight = 59.0 kg (Camry) and BMI = 21.410

Based on my weight of 59.0 kg and STI calorie need calculator, my calorie required today is 1646.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr,

My actual plain water intake = 2 litres.

Actual total calories intake = 1556.70 kcal

Total Calorie Deficit so far today = 1646.25 – 1556.70 = 89.55 kcal

Total dietary fibre taken so far today = 21.56 g

Fibre Target Less Fibre taken - = 25.00 – 21.56 = 3.44 g

Bowel movements = 1 x Medium to Big (Not hard, Smooth Exit, afternoon)

2007-08-24 Eating Diary

Today is 24 August 2007, Wednesday.

At 0550 hour, my weight = 58.2 kg (Camry) and BMI = 21.120

58.2kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

Based on my weight of 58.2 kg and STI calorie need calculator, my calorie required today is 1632.5 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, kcal of food already taken:

-- 2.0 litres of plain water = 0 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee (Beesun)= 70 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee (Beesun)= 70 kcal
--1 Mini durian moon cake from N'hiang (Beesun) =130.00 kcal
--1 Mixed vegetable rice BRR mkt (Cabbage+ spinach+Tau Kua) = 350.00 kcal
--90 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g) = 43.20 kcal
--120 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 56.40 kcal
--Bah cho Kwe Teow soup BBR coffee shop= 350.00 kcal
--6 x BoBo Brand Cuttlefish balls (20.83 g/each, 130.4 kcal/100g) = 162.97 kcal
--1 x Almond cake by Choi Heong Yuen Bakery, Macau (Latte) = 120.00 kcal
--50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal

Actual total calories intake = 1606.27kcal

Total Calorie Deficit so far today = 1632.5 – 1606.27= 26.23 kcal

Dietary Fibre intake so far for today:

-- 2.0 litres of plain water = 0 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal = 0 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee (Beesun)= 0 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee (Beesun)= 0 g
--1 Mini durian moon cake from N'hiang (Beesun)= 0 g
--1 Mixed vegetable rice BRR mkt (Cabbage+ spinach+Tau Kua) =1.00 g
--90 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) =1.17 g
--120 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) =2.88 g
--Bah cho Kwe Teow soup BBR coffee shop= 0 g
--6 x BoBo Brand Cuttlefish balls (20.83 g/each, 130.4 kcal/100g) = 0 g
--1 x Almond cake by Choi Heong Yuen Bakery, Macau ( Latte) = 0 g
--50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g

Total dietary fibre taken so far today = 10.05 g

Fibre Target Less Fibre taken - = 25.00 – 10.05 = 14.95

Bowel movements = 1 x Medium (Not hard, Smooth Exit, afternoon)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Some Other Weight Loss Blogs

http://runtolose.blogspot.com/
(Name of the Blog: Run to Lose. Ref: G070617)**

http://lose35.blogspot.com/
(Name of the Blog: 1600 Calories a day. Ref: G070822)**

http://fit-slim-and-happy.blogspot.com/
(Name of the Blog: Be Fit, Slim and Happy!. Ref: G070517)

http://stumblingtobethlehem.blogspot.com/
(Name of the Blog: Confessions of a Carbohydrate Addict. Ref: G070823)

http://mydeclutterchallenge.blogspot.com/
(Name of the Blog: My Health and Fitness Journey. Ref: G070823)

http://gottalose200pounds.blogspot.com/
(Name of the Blog: Journeying to Lose 200 Pounds. Ref: G070823)

http://50infifty.blogspot.com/
(Name of the Blog: 50 pounds in 50 weeks. Ref: G070823)

http://ironman63.blogspot.com/
(Name of the Blog: LOSE WEIGHT NOW! Ref: G070823)**

http://celticfifehealth.blogspot.com/
(Name of the Blog: A Healthy Dose of Honesty. Ref: G070824)

http://dietsplendor.blogspot.com/
(Name of the Blog: Diet Splendor. Ref: G070824)

http://texasgal44.blogspot.com/
(Name of the Blog: Texasgal loses it. Ref: G070824/1817hk)


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

More weight loss blogs (Obtained from http://50infifty.blogspot.com/) [Ref: G07H23]

Dieting Simply
Fat Daddy
FatBloggers
John is Fit
Lose Weight Now!
Run Fat Ass Run

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

2007-08-23 Eating Diary

Today is 23 August 2007, Thursday.

At 0550 hour, my weight = 58.5 kg (Camry) and BMI = 21.229

Based on my weight of 58.5 kg and STI calorie need calculator, my calorie required today is 1637.5 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

As at 2359 hr today, kcal of food already taken:

-- 2.0 litres of plain water = 0 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
--180 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g) = 86.40 kcal
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal
--130 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 61.10 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 48.00 kcal
--2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal

Actual total calories intake = 1235.50 kcal

Total Calorie Deficit so far today = 1637.5 – 1235.50 = 402 kcal

Dietary Fibre intake so far for today:

-- 2.0 litres of plain water = 0 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
--2 x slice(s) of Gardenia high fibre white bread = 3.40 g
--180 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)=2.34 g
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
--130 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 3.12 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal = 0.00 g
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) =1.30 g
--2 x slice(s) of Gardenia high fibre white bread = 3.40 g

Total dietary fibre taken so far today = 32.78 g

Fibre Target Less Fibre taken - = 25.00 – 32.78= – 8.78 g

Bowel movements = 1 x Medium (Not hard, Smooth Exit, 1400 hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-22 Eating Diary

Today is 22 August 2007, Wednesday.

At 0550 hour, my weight = 58.4 kg (Camry) and BMI = 21.193

Based on my weight of 58.4 kg and STI calorie need calculator, my calorie required today is 1635 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

(Note: From 2007-08-20, started to use a 1-litre plastic bottle with measurement for water intake monitoring)

As at 2359 hr today, kcal of food already taken:

-- 1.5 litres of plain water = 0 kcal
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
-- 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
-- 100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 48 kcal
-- 1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 53.4 kcal
-- 1 mixed vegetable rice BRR mkt (Bocai+ spinach+Tau Kua) = 350 kcal
-- 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 48 kcal
-- 130 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 61.1 kcal
---1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 =313.00 kcal
-- 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
--1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 53.40 kcal

Actual total calories intake = 1317.60 kcal

Total Calorie Deficit so far today = 1635 – 1317.60 = 317.40 kcal

Dietary Fibre intake so far for today:

-- 1.5 litres of plain water = 0 g
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
-- 2 x slice(s) of Gardenia high fibre white bread = 3.4 g
-- 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.3 g
-- 1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.56 g
-- 1 mixed vegetable rice BRR mkt (Bocai+ spinach+Tau Kua) = 2 g
-- 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.3 g
-- 130 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 3.12 g
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16= 9.61 g
--50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
--1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) =1.56 g

Total dietary fibre taken so far today = 28.85 g

Fibre Target Less Fibre taken - = 25.00 – 28.85 = – 8.85 g

Bowel movements = 1 x Big (Soft, Long, 1420 hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-21 Eating Diary

Today is 21 August 2007, Tuesday.

At 0550 hour, my weight = 58.5 kg (Camry) and BMI = 21.229

Based on my weight of 58.5 kg and STI calorie need calculator, my calorie required today is 1637.5 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

(Note: From 2007-08-20, started to use a 1-litre plastic bottle with measurement for water intake monitoring)

As at 2359 hr today, kcal of food already taken:

-- 2 litres of plain water = 0 kcal
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
-- 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
-- 1 mixed vegetable rice BRR mkt (Bocai+ spinach+Tau Kua) = 400 kcal
-- 1 x 70 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 62.3 kcal
-- 1 x 50 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 42.5 kcal
-- A littele thick sliced fish bee hoon soup left over by BB = 80 kcal
-- 100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 48 kcal
-- 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
-- 1 x 70 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 62.3 kcal
-- 1 x 50 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 52.5 kcal

Actual total calories intake = 1272.30 kcal

Total Calorie Deficit so far today = 1637.5 – 1272.30 = 365.20 kcal

Dietary Fibre intake so far for today:

-- 2 litres of plain water = 0 kcal
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
-- 2 x slice(s) of Gardenia high fibre white bread = 3.4 g
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
-- 1 mixed vegetable rice BRR mkt (Bocai+ spinach+Tau Kua) = 1g
-- 1 x 70 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g
-- 1 x 50 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.3 g
-- A littele thick sliced fish bee hoon soup left over by BB = 0 g
-- 100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 1.3 g
-- 50 g. Quaker instant oatmeal (smooth & Creamy) = 5 g
-- 1 x 70 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g
-- 1 x 50 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.3 g

Total dietary fibre taken so far today = 16.94 g

Remaining dietary fibre to be taken today = 25.00 – 16.94= 8.06 g

Bowel movements = 1 x Medium-to-Big (Not hard, 1150 hr)

Bowel movements = 1 x medium (Not hard. Not completely came out 1650 hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-20 Eating Diary

Today is 20 August 2007, Monday.

At 0525 hour, my blood pressure: SYS = 120, DIA = 65, Pulse = 62 (OSIM)

At 0530 hour, my weight = 59.0 kg (Camry) and BMI = 21.410

Based on my weight of 59.0 kg and STI calorie need calculator, my calorie required today is 1646.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

For today, the target dietary fibre intake is at least 25.00 g.

As at 2359 hr today, kcal of food already taken:

--2 litres of plain water (about 310 c.c. per cup)=0.00 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 89.00 kcal
--120 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.)= 57.60 kcal
--1 Serving (1/8 ) of Mixed Grains + sweet potato Ref: G07H16= 313.00 kcal
-- 1 x slice(s) of Gardenia high fibre white bread = 68.50 kcal
-- 1 x 110 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 97.90 kcal
-- 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
-- 100 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 47.00 kcal

Actual total calories intake = 1133.70 kcal

Total Calorie Deficit so far today = 1646.25 – 1133.70 = 512.55 kcal

Dietary Fibre intake so far for today:

-- 2 litres of plain water (about 310 c.c. per cup) = 0 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 0g
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.60 g
--120 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.56 g
--1 Serving (1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
-- 1 x slice(s) of Gardenia high fibre white bread = 1.70 g
-- 1 x 110 g. Banana Raw (2.60 g/100g and 89 kcal/100g) =2.86 g
-- 50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
-- 100 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 2.4 g

Total dietary fibre taken so far today = 29.23 g

Remaining dietary fibre to be taken today = 25.00 – 29.13 = - 4.13g.

Bowel movements = 1 x very little (Lead time about 5 minutes, slightly hard, 1035 hr) probably because of 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet taken at 1325 hr on 18/8/2007.

Bowel movements = 1 x Medium (Not hard, a number of short stools 1450 hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Changes of my weight since 2007-05-28 ===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg and BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-10 morning, my weight = 61.7 kg
2007-7-11 morning, my weight = 60.8 kg
2007-7-12 morning, my weight = 60.3 kg
2007-7-13 morning, my weight = 60.2 kg
2007-7-14 morning, my weight = 59.7 kg
2007-7-15 morning, my weight = 60.5 kg
2007-7-16 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-17 morning, my weight = 60.5 kg
2007-7-18 morning, my weight = 59.9 kg
2007-7-19 morning, my weight = 59.6 kg
2007-7-20 morning, my weight = 59.5 kg
2007-7-21 morning, my weight = 59.9 kg
2007-7-22 morning, my weight = 60.3 kg
2007-7-23 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)
2007-7-24 morning, my weight = 60.7 kg
2007-7-25 morning, my weight = 60.5 kg
2007-7-26 morning, my weight = 60.4 kg
2007-7-27 morning, my weight = 59.9 kg
2007-7-28 morning, my weight = 59.0 kg
2007-7-29 morning, my weight = 59.5 kg
2007-7-30 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)
2007-7-31 morning, my weight = 59.6 kg
2007-8-01 morning, my weight = 59.8 kg
2007-8-02 morning, my weight = 59.3 kg
2007-8-03 morning, my weight = 59.8 kg
2007-8-04 morning, my weight = 59.7 kg
2007-8-05 morning, my weight = 61.0 kg
2007-8-06 morning, my weight = 60.5 kg and BMI =21.955 (Monday)
2007-8-07 morning, my weight = 59.8 kg (Tue)
2007-8-08 morning, my weight = 59.3 kg (Wed)
2007-8-09 morning, my weight = 59.0 kg (Thu)
2007-8-10 morning, my weight = 58.7 kg (Fri)
2007-8-11 morning, my weight = 58.7 kg (Sat)
2007-8-12 morning, my weight = 59.5 kg (Sun)
2007-8-13 morning, my weight = 59.8 kg and BMI = 21.701 (Monday)
2007-8-14 morning, my weight = 59.1 kg (Tue)
2007-8-15 morning, my weight = 58.8 kg (Wed)
2007-8-16 morning, my weight = 58.3 kg (Thu)
2007-8-17 morning, my weight = 58.8 kg (Fri)
2007-8-18 morning, my weight = 59.2 kg (Sat)
2007-8-19 morning, my weight = 59.7 kg (Sun)
2007-8-20 morning, my weight = 59.0 kg and BMI = 21.410 (Monday)

Dietary Fibre Intake/Bowel Movement since 9 Aug 07

My Daily Dietary Fibre Intake Record since 2007-08-09
.========================================

Note: Target daily dietary fibre intake is 25 g (grams)

2008-08-09 Dietary fibre intake = 18.00 g
2008-08-10 Dietary fibre intake = 20.08 g
2008-08-11 Dietary fibre intake = 16.92 g
2008-08-12 Dietary fibre intake = 19.06 g
2008-08-13 Dietary fibre intake = 29.45 g
2008-08-14 Dietary fibre intake = 22.10 g
2008-08-15 Dietary fibre intake = 27.92 g
2008-08-16 Dietary fibre intake = 25.68 g
2008-08-17 Dietary fibre intake = 20.17 g
2008-08-18 Dietary fibre intake = 27.31 g

My Daily Bowel movement Record since 2007-08-09
.========================================

2008-08-09 = 1 x very small (difficult) and 1 x medium at about 1340 hr (Smelly, probably due to the junk food eaten at buffet dinner on 4 August 2007)
2008-08-10 = 1 x medium
2008-08-11 = 1 x medium
2008-08-12 = 1 x medium
2008-08-13 = 1 x medium (9.20 a.m.) + 1 x small (soft, 1.30 p.m.)
2008-08-14 = 1 x medium
2008-08-15 = 1 x medium (soft, 0945 hr) and 1 x medium (soft, 1330 hr)
2008-08-16 = 1 x medium (soft, long shape, 1035 hr)
2008-08-17 = 1 x medium (soft, long shape, 1030hr)
2008-08-18 = 1 x big (not so soft, long shape, 1530hr)

2007-08-19 Eating Diary

Today is 19 August 2007, Sunday.

At 0530 hour, my weight = 59.7 kg (Camry) and BMI = 21.664

Based on my weight of 59.7 kg and STI calorie need calculator, my calorie required today is 1657.5 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2200 hr today, food already taken:

-- 6 cup(s) of plain water (220 c.c. per cup)=0.00 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal=70.00 kcal
--1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal=82 kcal
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16= 313.00 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g)= 89.00 kcal
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)= 48.00 kcal
--2 x milk tea (Sunday meeting) =130.00 kcal
--5 x medium curry puffs (Sunday meeting) = 650.00 kcal
--100 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.)= 41.00 kcal
--1 x slice(s) of Gardenia high fibre white bread = 68.50 kcal
--120 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)=56.40 kcal

Actual total calories intake = 1547.90 kcal

Total Calorie Deficit so far today = 1657.5 - 1547.90 = 109.60 kcal

Dietary Fibre intake so far for today:

-- 6 cup(s) of plain water (220 c.c. per cup )= 0.00 g
--1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
--1 x Owl brand 3-in-1 instant coffee mix less sugar = 0 g
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g)= 2.60 g
--100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)= 1.30 g
--2 x milk tea (Sunday meeting) =0 g
--5 x medium curry puffs (Sunday meeting) = 0 g
--100 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 2.8 g
--1 x slice(s) of Gardenia high fibre white bread = 1.70 g
--120 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 2.88 g

Total dietary fibre taken so far today = 20.89 g

Remaining dietary fibre to be taken today = 25.00 – 20.89 = 4.11 g.

Bowel movements = 2 x small (both soft, difficult, morning & afternoon) probably because of 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet taken at 1325 hr on 18/8/2007.

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2008-08-18 Eating Diary

Today is 18 August 2007, Saturday.

At 0650 hour, my weight = 59.20 kg (Camry) and BMI = 21.483

Based on my weight of 59.2 kg and STI calorie need calculator, my calorie required today is 1648.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 1410 hr, Food already taken:

(a) 3 x cups of plain water.
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(e) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal.
(f) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(g) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 39.00 kcal
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 47 kcal

Actual total calories intake = 782.70 kcal

As at 2359 hr, Food already taken:

(a) 5 x cups of plain water.
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(e) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal.
(f) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(g) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 39.00 kcal
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 47 kcal
(I ) 1 x slice(s) of Gardenia high fibre white bread = m68.5 kcal
(j) 150 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 61.5 kcal
(k) 1 x of pork porridge with 1 egg and half youtiao = 400 kcal
(l) 5 x BOBO Brand Cuttlefish balls (20.83 g/each, 130.4 kcal/100g) =135.81 kcal
(m) 100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 48 kcal

Actual total calories intake = 1496.51 kcal

Target Calorie Deficit for the day = 1648.75 - 1496.51 = 152.24 kcal

Dietary Fibre intake so far for today:

(a) 5 x cups of plain water = 0g
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 0 g
(e) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
(f) 1 x 100 g. apple. (65 kcal/125g.) = 1.30 g
(g) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 1.80 g
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 2.40 g
(I ) 1 x slice(s) of Gardenia high fibre white bread = 1.70 g
(j) 150 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 4.20 g
(k) 1 x of pork porridge with 1 egg and half youtiao about 400 kcal = 0 g
(l) 5 x BOBO Brand cuttlefish balls (20.83 g/each, 130.4 kcal/100g) = g
(m) 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.30 g

Total dietary fibre taken so far today = 27.31 g

Remaining dietary fibre to be taken today = 25.00 – 27.31 = - 2.31 g.

Bowel movements = 1 x big (not so soft, long shape, 1530hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Note: At 1325 hr, 18 August 2007, I took 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet again because the left foot “behind ankle” slightly swollen, slightly ached and slightly itchy again. (After seeing doctor on 20th July 2007 because the slightly swollen part behind the angle bone just above the right foot got worse. It ached and I walked with slight limping.)

2007-08-17 Environmental Diary (3)

Yesterday (2008-08-16), the intermittently malfunctioning 9-litre flushing tank of master bedroom was replaced with a better designed 4.5-litre flushing tank and the leaking old-fashioned water tap connected to the flushing tank of kitchen toilet was replaced with a new microswitch tap. Hopefully I can save some water and reduce my water bills!

2007-08-17 Eating Diary

Today is 17 August 2007, Friday.

At 0550 hour, my weight = 58.8 kg (Camry) and BMI = 21.338

Based on my weight of 58.8 kg and STI calorie need calculator, my calorie required today is 1642.5 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2210 hr, Food already taken:

(a) 6 x cups of plain water.
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 x slice(s) of Gardenia high fibre white bread = 68.50 kcal
(d) 3 cups of coffee (2 Nescafe + 1 Cappuccino) - Ubi Serv = 210.00 kcal
(e) 1 x small red bean bread - Ubi Serv = 70 kcal
(f ) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 62.30 kcal
(g) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal.
(h) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 62.30 kcal
(I ) 1 x Unisoy Instant Nutritious Soya Milk 30 g = 98 kcal
(j) Dry Beef Noodle (Century Sq) = 500 kcal
(k) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) =62.30 kcal

Actual total calories intake = 1516.40 kcal

Target Calorie Deficit for the day = 1642.5 - 1516.40 = 126.10 kcal

Dietary Fibre intake so far for today:

(a) 6 x cups of plain water = 0.00 g
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0.00 g
(c) 1 x slice(s) of Gardenia high fibre white bread = 1.70 g
(d) 3 cups of coffee (2 Nescafe + 1 Cappuccino) - Ubi Serv = 0.00 g
(e) 1 x small red bean bread - Ubi Serv = 0.00 g
(f ) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g
(g) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
(h) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g
(I ) 1 x Unisoy Instant Nutritious Soya Milk 30 g = 3.40 g
(j) Dry Beef Noodle (Century Sq) = 0.00 g
(k) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g

Total dietary fibre taken so far today = 20.17 g

Remaining dietary fibre to be taken today = 25.00 – 20.17 = - 4.83 g.

Bowel movements = 1 x medium (soft, long shape, 1030hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Note: At 1225 hr, 17 August 2007, I took 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet again because the left foot “behind ankle” slightly swollen, slightly ached and slightly itchy again. (After seeing doctor on 20th July 2007 because the slightly swollen part behind the angle bone just above the right foot got worse. It ached and I walked with slight limping.)

2007-08-16 Eating Diary

Today is 16 August 2007, Thutsday.

At 0550 hour, my weight = 58.3 kg (Camry) and BMI = 21.156

Based on my weight of 58.3 kg and STI calorie need calculator, my calorie required today is 1633.75 Kcalories (Sedentary).

58.3kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

For today, the target calorie intake is 1200 kcal.

As at 2125 hr, food has already been taken:

(a) 6 x cup(s) of plain water.
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
(d ) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 62.3.0 kcal
(e) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(f) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 62.3.0 kcal
(g) 1 mixed vegetable rice BRR mkt (caixin+ spinach+Tau Kua)= 400 kcal
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 47.00 kcal
(i ) 1 x 80 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 71.20 kcal
(j) 2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
(k) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(l) 100 g Pineapple (48kcal/100g and fibre 1.4 g/100g) = 48 kcal
(m) 140 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 65.80 kcal

Actual total calories intake = 1366.30 kcal

Target Calorie Deficit for the day = 1633.75 - 1366.30 = 297.45 kcal

Dietary Fibre intake so far for today:

(a) 6 x cup(s) of plain water = 0.00 g
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0.00 g
(c) 2 x slice(s) of Gardenia high fibre white bread = 3.40 g
(d) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g
(e) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 0.00 g
(f) 1 x 70 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.82 g
(g) 1 mixed vegetable rice BRR mkt (caixin+ spinach+Tau Kua) = 1 g
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)= 2.40 g
(i ) 1 x 80 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.08 g
(j) 2 x slice(s) of Gardenia high fibre white bread = 3.40 g
(k) 50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
(l) 100 g Pineapple (48kcal/100g and fibre 1.4 g/100g) = 1.4 g
(m) 140 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 3.36 g

Total dietary fibre taken so far today = 25.68 g

Remaining dietary fibre to be taken today = 25.00 – 25.68 = - 0.68g.

Bowel movements = 1 x medium (soft, long shape, 1035 hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-15 Environmental Diary (2)

Today, I threw away some BB's used Sec. 4 CL1/2 and chemistry guidebooks placed on the bed head of M/room and the boxes of his old CD player and Kettler hand grips after checking with him. Just another small step to clean up my home!

2007-08-15 Eating Diary

Today is 15th August 2007, Wednesday.

At 0550 hour, my weight = 58.8 kg (Camry) and BMI = 21.338

Based on my weight of 58.8 kg and STI calorie need calculator, my calorie required today is 1642.5 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2220 hr, Food already taken:

(a) 5 x cups of plain water.
(a1) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(b) 2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
(c ) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 80.10 kcal
(d) 180 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 86.40 kcal
(e) 1 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 300 kcal
(f) 150 g Orange (all varieties USDA per 100 g.) = 70.5
(g) 2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
(h) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 80.10 kcal
(i) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(j ) 100 g Pineapple (48kcal/100g and fibre 1.4 g/100g) = 48 kcal

Actual total calories intake = 1192.80 kcal

Remaining calorie to be taken today = 1200 – 1192.80 = 7.20 kcal

Dietary Fibre intake so far for today:

(a) 5 cup of Gold Roast low sugar 3-in-1 Coffee = 0.00 g
(b) 2 x slice(s) of Gardenia high fibre white bread = 3.40 g
(c ) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.34 g
(d) 180 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 2.34 g
(e) 1 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 5.50 g
(f) 150 g Orange (all varieties USDA per 100 g.) = 3.60 g
(g) 2 x slice(s) of Gardenia high fibre white bread = 3.4 g
(h) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.34 g
(i) 50 g. Quaker instant oatmeal (smooth & Creamy) = 5 g
(j ) 100 g Pineapple (48kcal/100g and fibre 1.4 g/100g) = 1.40 g

Total dietary fibre taken so far today = 29.32 g

Remaining dietary fibre to be taken today = 25.00 – 29.32 = – 4.32g.

Bowel movements = 1 x medium (soft, 0945 hr) and 1 x medium (soft, 1330 hr)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

2007-08-14 Environmental Diary (1)

This afternoon I threw away some unwanted things placed just outside GiGi’s room.

It was the beginning of the long overdue systematic and closely monitored clean-up exercise for my home.

2007-08-14 Eating Diary

Today is 14 August 2007, Tuesday.

At 0540 hour, my weight = 59.1 kg (Camry) and BMI = 21.447

Based on my weight of 59.1 kg and STI calorie need calculator, my calorie required today is 1647.5 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2352 hr, Food already taken:

(a) 6 x cups of plain water.
(a1) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(b) 2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = 400.00 kcal
(e) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(f) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 80.10 kcal
(g) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(h) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 80.10 kcal
(i) 90g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 35.10 kcal
(j) 100 g Orange (all varieties USDA per 100 g.) = 47.00 kcal

Actual total calories intake = 1298.70 kcal

Target Calorie Deficit for the day = 1647.5 – 1298.70 = 348.80 kcal

Dietary Fibre intake so far for today:

(a) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0.00 g
(b) 2 x slice(s) of Gardenia high fibre white bread = 3.40 g
(c) 50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = 0.00 g
(e) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 0.00 g
(f) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.34 g
(g) 50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
(h) 1 x 90 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.34 g
(i) 90g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 1.62 g
(j) 100 g Orange (all varieties USDA per 100 g.) = 2.40 g

Total dietary fibre taken so far today = 22.10 g

Remaining Dietary fibre to be taken today = 25.00 – 22.10 g = 2.90 g.

Bowel movements = 1 x medium (soft, banana shape, 6.30 pm)

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.

Bowel movements = 1 x medium

Note: At 2359 hr, 14 August 2007, I took 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet again because the left foot “behind ankle” slightly swollen, slightly ached and slightly itchy again. (After seeing doctor on 20th July 2007 because the slightly swollen part behind the angle bone just above the right foot got worse. It ached and I walked with slight limping.)

2008-08-13 Eating Diary

Today is 13 August 2007, Monday.

At 0540 hour, my weight = 59.8 kg (Camry) and BMI = 21.701

Based on my weight of 59.8 kg and STI calorie need calculator, my calorie required today is 1660 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2352 hr, Food already taken:

(a) 6 x cups of plan water
(a1) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(b) 2 x slice(s) of Gardenia high fibre white bread = 137.00 kcal
(c) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.) = 52.00 kcal
(e) 180g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) 1/4 papaya = 70.20 kcal
(f) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 39.00 kcal
(g) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(h) 120 g Orange (all varieties USDA per 100 g.) = 56.4 kcal
(i) 1 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 300.00 kcal
(j) 1/3 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 100.00 kcal
(k) 1 x Unisoy Instant Nutritious Soya Milk 30 g = 98.00 kcal

Actual total calories intake = 1188.30 kcal

Dietary Fibre intake so far for today:

(a) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0.00 g
(b) 2 x slice(s) of Gardenia high fibre white bread = 3.40 g
(c) 50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
(d) 100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.) = 2.4 g
(e) 180g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) 1/4 papaya = 3.24 g
(f) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 1.8 g
(g) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 0.00 g
(h) 120 g Orange (all varieties USDA per 100 g.) = 2.88 g
(i) 1 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 5.50 g
(j) 1/3 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 1.83 g
(k) 1 Unisoy Instant Nutritious Soya Milk 30 g = 3.40 g

Total dietary fibre taken so far today = 29.45 g.

Remaining Dietary fibre to be taken today = 25.00 – 29.45 = - 4.45 g.

Bowel movements = 1 x medium (9.20 a.m.) + 1 x small (soft, 1.30 p.m.)

Dietary Fibre Intake Record since 2007-08-09
==========================================

2008-08-09 Dietary fibre intake deficit = 25.00 – 18.00 = 7.00 g.
2008-08-10 Dietary fibre intake deficit = 25.00 – 20.08 = 4.92 g.
2008-08-11 Dietary fibre intake deficit = 25.00 – 16.92 = 8.08 g.
2008-08-12 Dietary fibre intake deficit = 25.00 – 19.06 = 5.94 g.

Changes of my weight since 2007-05-28 ===========================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg
2007-6-29 morning, my weight = 61.3 kg
2007-6-30 morning, my weight = 61.4 kg
2007-7-01 morning, my weight = 61.4 kg
2007-7-02 morning, my weight = 61.9 kg and BMI = 22.463 (Monday)
2007-7-03 morning, my weight = 60.7 kg
2007-7-04 morning, my weight = 61.1kg
2007-7-05 morning, my weight = 60.5 kg
2007-7-06 morning, my weight = 61.2 kg
2007-7-07 morning, my weight = 60.9 kg
2007-7-08 morning, my weight = 61.2 kg
2007-7-09 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-10 morning, my weight = 61.7 kg
2007-7-11 morning, my weight = 60.8 kg
2007-7-12 morning, my weight = 60.3 kg
2007-7-13 morning, my weight = 60.2 kg
2007-7-14 morning, my weight = 59.7 kg
2007-7-15 morning, my weight = 60.5 kg
2007-7-16 morning, my weight = 60.9 kg and BMI = 22.100 (Monday)
2007-7-17 morning, my weight = 60.5 kg
2007-7-18 morning, my weight = 59.9 kg
2007-7-19 morning, my weight = 59.6 kg
2007-7-20 morning, my weight = 59.5 kg
2007-7-21 morning, my weight = 59.9 kg
2007-7-22 morning, my weight = 60.3 kg
2007-7-23 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)
2007-7-24 morning, my weight = 60.7 kg
2007-7-25 morning, my weight = 60.5 kg
2007-7-26 morning, my weight = 60.4 kg
2007-7-27 morning, my weight = 59.9 kg
2007-7-28 morning, my weight = 59.0 kg
2007-7-29 morning, my weight = 59.5 kg
2007-7-30 morning, my weight = 60.7 kg and BMI = 22.027 (Monday)
2007-7-31 morning, my weight = 59.6 kg
2007-8-01 morning, my weight = 59.8 kg
2007-8-02 morning, my weight = 59.3 kg
2007-8-03 morning, my weight = 59.8 kg
2007-8-04 morning, my weight = 59.7 kg
2007-8-05 morning, my weight = 61.0 kg
2007-8-06 morning, my weight = 60.5 kg and BMI =21.955 (Monday)
2007-8-07 morning, my weight = 59.8 kg
2007-8-08 morning, my weight = 59.3 kg
2007-8-09 morning, my weight = 59.0 kg
2007-8-10 morning, my weight = 58.7 kg
2007-8-11 morning, my weight = 58.7 kg
2007-8-12 morning, my weight = 59.5 kg
2007-8-13 morning, my weight = 59.8 kg and BMI = 21.701 (Monday)

Fresh, not Flesh

By Teo Cheng Wee in the Lifestyle, Sunday Times of 12 Augsut 2007

MEET private tutor Loh Yeow Nguan, for whom flesh is foul.

For the last 20 years, he has been a vegetarian. And for the past seven of those years, he has been eating his greens raw.

What has raw food got to do with saving the environment?

Well, take a humble plate of char kway teow, he says. The kway teow is made of rice which is polished, ground into powder and mixed into a dough before it can be pulled into its long, stringy form. It is then fried in a roaring fire.

All of these processes consume energy and deplete the earth's resources - energy that can be conserved if you eat your food raw, notes Mr Loh, 45, who is the education officer for the Vegetarian Society here.

So a typical meal for the bachelor consists of two to four bananas - which are his staple - a slice of papaya or watermelon and maybe half a mango.

These are topped with half a cup of nuts, such as almond or cashew. For variety, he sometimes blends them into juices or mixes them into salads.

'Cooked food is so bland,' he declares. Raw food, he adds, is healthier, as the nutrients in the greens don't get destroyed by cooking.

'Cooked food is so bland' Private tutor Loh Yeow Nguan, who has been eating raw food since 2000
Mr Loh first swore off meat when he graduated from university. It was more for ethical reasons then, as he could not reconcile the fact that humans were killing other living beings for food when there were other choices available.

He also heard about how so many resources were being put into rearing animals for food and decided that the environmental reason was just as important.

He points to a book called The Food Revolution (2001) by John Robbins, which states that the amount of grain fed to cattle in the United States each year is enough to feed 1.4 billion people, or a quarter of the world's population, and that one has to feed a cow more than 10 portions of plant food to get one portion of beef.

Furthermore, one-third of all arable land on the planet is used to grow crops to feed animals.
The case to go vegetarian has been further strengthened by a United Nations report last year which found that cattle-rearing generates more greenhouse gases, as measured in carbon dioxide equivalents, than transportation.

The report also states that the livestock sector generates 65 per cent of human-related nitrous oxide, which has 296 times the global warming potential of carbon dioxide. Most of this comes from the manure of animals.

Mr Loh estimates that less than 1 per cent of Singaporeans are vegetarians, though he says there are probably about 10 per cent who are 'near-vegetarians'.

'Cooked food is so bland'
Private tutor Loh Yeow Nguan, who has been eating raw food since 2000


.======================================================
Green facts

More water: It takes only 116.6 litres of water to produce 1kg of wheat, but 3,673 litres to produce 1kg of meat. Nearly 15.4kg of corn and soy are needed to produce 1kg of pork.

Carbon dioxide emission: The livestock industry accounts for 9 per cent of carbon dioxide deriving from human-related activities.

Nitrous oxide emission: The livestock industry generates 65 per cent of man-made nitrous oxide, which has 296 times the global warming potential of carbon dioxide. Most of this comes from manure.

(Sources: ChooseVeg.com, UN Food and Agriculture Organisation Livestock's Long Shadow-Environmental Issues and Options 2006 report)

.======================================================
By Teo Cheng Wee in the Lifestyle, Sunday Times of 12 Augsut 2007

2008-08-12 Eating Diary

Today is 12 August 2007, Sunday.

At 0750 hour, my weight = 59.5 kg (Camry) and BMI = 21.592

Based on my weight of 59.5 kg and STI calorie need calculator, my calorie required today is 1655 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2330 hr today, food already taken:

(a ) 5 cup(s) of plain water
(b )1 cup of Gold Roast low sugar 3-in-1 Coffee =70.00 kcal
(c) 1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 89.00 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82.00 kcal
(e) 50 g. Quaker instant oatmeal (smooth & Creamy) =183.7 kcal
(f) 150 g Pineapple (48kcal/100g and fibre 1.4 g/100g) = 72.00 kcal
(g) Milk tea (Sunday Meeting) = kcal 60.00
(h) 1 cup of milo (Sunday meeting) = 60.00 kcal
(i) Grilled ell+egg+rice (Sunday Meeting) = 400.00 kcal
(j) 1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 89.00 kcal
(k) Some Fried Bee Hoon Gravy lfet over by Latte = 200.00 kcal
(l )120 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 49.00 kcal
(m) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal

Actual total calories intake = 1491.70 kcal

Target Calorie Deficit for the day = 1655 – 1491.70 = 163.30 kcal

Dietary Fibre intake so far for today:

(a)1 cup of Gold Roast low sugar 3-in-1 Coffee = 0.00 g
(b)1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.60 g
(c )1 x Owl brand 3-in-1 instant coffee mix less sugar = 0.00 g
(d) 50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
(e) 150 g Pineapple (48kcal/100g and fibre 1.4 g/100g) = 2.10 g
(f) Milk tea (Sunday Meeting) = 0.00 g
(g) 1 cup of milo (Sunday meeting) = 0.00 g
(h) Grilled ell+egg+rice (Sunday Meeting) = 0.00 g
(i) 1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g) = 2.60 g
(j) Some Fried Bee Hoon Gravy left over by Latte = 0.00 g
(k) 120 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 3.36 g
(l) 2 x slice(s) of Gardenia high fibre white bread = 3.4 g

Total Dietary Fibre Intake so far today = 19.06 g.

Today’s Dietary fibre intake deficit = 25.00 – 19.06 = 5.94 g.

Bowel movements = 1 x medium

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(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.