2007-11-30 My Living Diary

Today is 30 November 2007, Friday.

At 07100 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.)

Food taken on 2007-11-30, Friday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
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)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
Pork Bahchor Meepok dry (Sp Expo/Sitex 2008)
1 cup of milo kosong (ITE/east)
100g Grapes (Grapes, american type (slip skin), raw)
10 x boiled almond (1.2g per pc b4 boiling)
120g Orange (all varieties USDA per 100 g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
80g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
100g Potato with skin boiled (100g before boiled)
100g Potato with skin boiled (100g before boiled)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1591.25
(B) Actual Energy taken in the day (kcal) =1581.20
(C ) Energy Deficit for the day in kcal = (A) - (B) =10.05
(D) Total Water taken today (litres) =1.80
(E) Total Dietary Fibre taken in the day (grams) =29.93
(F) Total Protein taken in the day (grams) =37.13
(G) Total Fat taken in the day (grams) =24.24
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=44.27

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):

2007-11-30: (A) 0100hr to 0700 hr = 6 hours 0 minutes. (Bad Sleep towards 0700 hours)
2007-11-30: (B) 1740hr to 1840 hr = 1 hours 0 minutes.

Total sleep on 071130 = 7 hours 0 minutes.

Physical Exercise for 071130:

50 minutes (0920 hr to 1010 hr, Stretching = 10 mins, 0947 hr to 0952 hr slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km).

Mental Exercise: NIL

Bowel Movement: NIL

2007-11-29 My Living Diary

Today is 29 November 2007, Thursday.

At 0650 hour,my weight = 55.8 kg (Camry) BMI = 20.249.
(Note: Watson Scale = 55.5 kg)

55.8 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.

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):

2007-11-29: (A) 0100hr to 0630 hr = 5 hours 30 minutes. (Bad Sleep. Woke up before this time for feeling cold)

2007-11-29: (B) 14400hr to 1510 0 hr = 0 hours 30 minutes.

Physical Exercise for 071129:

47 minutes (0930 hr to 0940 hr, Stretching = 10 mins, 0947 hr to 0952 hr slow walk = 5 mins, brisk walk = 23 mins, cool down = 9 mins. Total distance covered = about 2.6 km)

Metal exercise on 071129:

(A) 1400 hr to 1440 hr = 0 hour 30 minutes (Ref: AM22A)
(B) 1600 hr to 1700 hr = 1 hour 0 minutes (Ref: AM22A)
(B) 2000 hr to 2100 hr = 1 hour 0 minutes (Ref: AM22A)
(Note: First Metal exercise record was for 071128.)

Bowel Movement:

1 x Big (1330 hr. Initial effort needed. Continuous Banana-shaped stools. Soft. Sunk. Brown.)

My Weight Changes from 2007-05-28 to 2007-11-28

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.

Total Loss of Weight in 6 months by Calorie Restriction with Optimal Nutrition (CRON) = 8.8 kg.

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

Be as lean as possible without becoming underweight.

2007-11-28 My Living Diary

Today is 28 November 2007, Wednesday.

At 0555 hour, before passing urine, my weight = 56.8 kg (Camry)

At 0600 hour, after passing urine, my weight = 56.2 kg (Camry) and BMI = 20.394.
(Note: Watson Scale = 55.9kg)

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 2007-11-28, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread (just after midnight)
1 mixed vegetable rice BRR mkt (Cabbage+ spinach+CaiDou)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
50g Cucumber Raw (1st time = 071114)
100g Grapes (Grapes, american type (slip skin), raw)
1x slice(s) of Gardenia high fibre white bread (at 0020hr)
50g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K27
100g Grapes (Grapes, american type (slip skin), raw)
2 x slice(s) of Gardenia high fibre white bread (just after midnight)

Statistics of the food and water taken today:

(A) Energy required by my weight measured this morning (kcal) =1597.5
(B) Actual Energy taken in the day (kcal) =1436.50
(C ) Energy Deficit for the day in kcal = (A) - (B) =161.00
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =32.96
(F) Total Protein taken in the day (grams) =42.45
(G) Total Fat taken in the day (grams) =24.16
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=38.31

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):

2007-11-28: (A) 0000hr to 0530 hr = 5 hours 30 minutes.
2007-11-28: (B) 1400hr to 1500 hr = 1 hours 0 minutes.
2007-11-28: (C) 2230 hr to 2330 hr = 1 hours 0minutes.

Total Sleep on 071128 = 7 hours 30 minutes

Physical Exercise for 071128:

55 minutes (0920 hr to 1015 hr, Stretching = 15 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km)

Metal exercise on 071128:

1 hour (Ref: x1800k-z1900G-AM22A-#1-- #58)
(Note: First Metal exercise record was for 071128.)

Bowel Movement:

1 x Big (1315 hr. 4 or 5 x big Banana-shaped stools. Not hard. Sunk. Brown.)

2007-11-27 My Living Diary

Today is 27 November 2007, Tuesday.

At 0530 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 2007-11-27, Tuesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread (just after midnight)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 mixed veg rice BRR Mkt (Cabbage+caifou+xiaobaicai)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 x Cafe21 coffee (Beesun)
80g Lettuce Raw
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
1 x Milo Fuze 3 in 1 (30g/serving) (just after midnight)

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) =-1392.80
(C ) Energy Deficit for the day in kcal = (A) - (B) =220.95
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =29.29
(F) Total Protein taken in the day (grams) =37.12
(G) Total Fat taken in the day (grams) =25.93
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=21.10

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):

2007-11-27: (A) 2330hr of 071126 to 0645 hr = 5 hours 30 minutes.
2007-11-27: (B) 0830hr to 0900 hr = 0 hours 30 minutes.
2007-11-27: (C) 1330hr to 1430hr = 1 hours 0 minutes.

Total sleep on 071127 = 7 hours 0 minutes.

Exercise: 0915 hr to 1000 hr (Total = 45 mins. Stretching exercise = 10 mins. Slow walk = 10 mins. Brisk walk = 25 mins. No cool down. I had to rush home to close windows and to bring clothes because of rain. Not tired. Perspiration = slight because of cool weather.)

Bowel Movement: 1 x Big (1320 hr. Mainly 1 x big Banana-shaped stool. Sunk. Brown.)

Calorie Balance Sheet for 1st to 25th of November 2007

Note: All units are Kcalories

071101 Calorie Deficit = 1605.00 - 1719.60 = -114.60
071102 Calorie Deficit = 1613.75 - 1513.60 = 100.15
071103 Calorie Deficit = 1618.75 - 1415.40 = 203.35
071104 Calorie Deficit = 1618.75 - 1398.80 = 219.95
071105 Calorie Deficit = 1623.75 - 1311.10 = 312.65
071106 Calorie Deficit = 1616.25 -1434.50 = 181.75
071107 Calorie Deficit = 1605.00 -1423.62 = 181.38
071108 Calorie Deficit = 1616.25 -1585.10 = 31.15
071109 Calorie Deficit = 1616.25 - 1465.22 = 151.03
071110 Calorie Deficit = 1605.00 - 1430.48 = 174.52
071111 Calorie Deficit = 1605.00 - 1552.12 = 52.88
071112 Calorie Deficit = 1613.75 - 1424.24 = 189.51
071113 Calorie Deficit = 1613.75 - 1787.62 = - 173.87
071114 Calorie Deficit = 1605.00 -1503.12 = 101.88
071115 Calorie Deficit = 1601.25 - 1394.44 = 206.81
071116 Calorie Deficit = 1601.25 - 1463.74 = 137.51
071117 Calorie Deficit = 1601.25 - 1854.74 = -253.49
071118 Calorie Deficit = 1610.00 - 1479.14 = 130.86
071119 Calorie Deficit = 1610.00 - 1369.04 = 240.96
071120 Calorie Deficit = 1605.00 - 1579.88 = 25.12
071121 Calorie Deficit = 1597.50 - 1454.14 = 143.36
071122 Calorie Deficit = 1602.50 -1488.5 = 114.00
071123 Calorie Deficit = 1623.75 -1344.70 = 279.50
071124 Calorie Deficit = 1605.00 -1416.00 = 189.00
071125 Calorie Deficit = 1602.50 -1569.6 = 32.90

Total Calorie Deficit from 1st to 25th of November = 2858.26 kcalories

2007-07-26 My Living Diary

Today is 26 November 2007, Monday.

At 0650 hour, my weight = 57.1 kg (Camry) and BMI = 20.721
(Note: Watson scale = 57.0 kg).

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 2007-11-26, Monday:

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread (just after midnight)
1 x Cafe21 coffee (Beesun)
1 x Cafe21 coffee (Beesun)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
1 x Milo Fuze 3 in 1 (30g/serving) (Beesun)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
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) =1613.75
(B) Actual Energy taken in the day (kcal) =1308.60
(C ) Energy Deficit for the day in kcal = (A) - (B) =305.15
(D) Total Water taken today (litres) =1.20
(E) Total Dietary Fibre taken in the day (grams) =29.95
(F) Total Protein taken in the day (grams) =31.89
(G) Total Fat taken in the day (grams) =21.54
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=40.04

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):

2007-11-26: (A) 0045 to 0645 hr = 6 hours 0 minutes.
2007-11-26: (B) 1350 to 1450 hr = 1 hours 0 minutes.

Total sleep on 071126 = 7 hours 0 minutes.

Bowel Movement: 1 x Medium (1325 hr. Banana-shaped stools. Sunk. Brown.)

Exercise: NIL

2007-11-25 My Living Diary

Today is 25 November 2007, Sunday.

At 0640 hour, my weight = 56.5 kg (Camry) and BMI = 20.503.

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

Food taken on 2007-11-25, Sunday

1 x Milo Fuze 3 in 1 (30g/serving) (just after midnight)
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)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
80g Lettuce Raw
100g Grapes (Grapes, american type (slip skin), raw)
100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
90g Tomato Raw
Fried Beehoon (gravy) from coffe shop next to Mac
3 small fish cakes from MCP
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)

Statistics of the food and water taken today:

(A) Energy required by my weight (kcal) =1602.50
(B) Actual Energy taken in the day (kcal) =1569.60
(C ) Energy Deficit for the day in kcal = (A) - (B) =32.90
(D) Total Water taken today (litres) = 2.00
(E) Total Dietary Fibre taken in the day (grams) = 27.89
(F) Total Protein taken in the day (grams) = 35.71
(G) Total Fat taken in the day (grams) = 30.52
(H) Total Sugar taken in the day (grams) (recorded fr 071123) = 50.10

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):

2007-11-25: (A) 0100 hr to 0630 hr = 5 hours 30 minutes.
2007-11-25: (B) 1030 hr to 1130 hr = 1 hours 0 minutes.
2007-11-25: (C) 2200 hr to 2230 hr = 0 hours 30 minutes.

Total sleep on 071125 = 7 hours 0 minutes.

Exercise: 1750 hr to 1820 hr (30 minutes. Raining. Indoor Aerobic Exercise = Free Form. Perspiration = Most profuse in the last many months.)

Bowel Movement: 1 x Big (0020 hr. 2 or 3 small and 1 big solid banana-shaped stools. Solid. Sunk quickly. Brown.) The last bowel movement was almost 26 hours ago.

Bowel Movement: 1 x Medium to Big (1325 hr. Initial effort needed. 1 small and 1 bigger banana-shaped stools. Not hard. Quickly. Brown.) The last bowel movement was almost 26 hours ago.

Note: This morning I bought sunflower seeds for the first time from the market. The price of one packet of 100 grams is $1.50.

2007-11-24 My Living Diary

Today is 24 November 2007, Saturday

At 0650 hour, my weight = 56.6 kg (Camry) and BMI = 20.539.
(Note: Watson Scale = 56.5 kg)

Based on my weight of 56.6 kg and STI calorie need calculator, my calorie required today is 1605 Kcalories (Sedentary).

Food taken on 2007-11-24, Saturday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
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 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
100g Tomato Raw
100g Grapes (Grapes, american type (slip skin), raw)
140g Potato with skin boiled (100g before boiled)
2 small slices of fish cakes and 3 x small pieces of egg-tofu from GG
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
Beef dry Thick Beehoon (parkway P.)
50g Lettuce Raw
100g Tomato Raw
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)

Statistics of the food and water taken today

(A) Energy required by my weight measured this morning (kcal) =1605.00
(B) Actual Energy taken in the day (kcal) =1416.00
(C ) Energy Deficit for the day in kcal = (A) - (B) =189.00
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =26.18
(F) Total Protein taken in the day (grams) =26.71
(G) Total Fat taken in the day (grams) =12.87
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=49.19

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):

2007-11-24: (A) 0000 hr to 0530 hr = 5 hours 30 minutes.
2007-11-24: (B) 0430 hr to 0500 hr = 0 hours 30 minutes.

Total sleep for 071124 = 6 hours 0 minutes.

Exercise for 071124: (0840 hr to 0930 hr, Stretching = 10 mins, slow walk = 10 mins, fast walk = 20 mins, cool down = 10 mins. Total distance covered = Slightly more than 3.1 km.)

Bowel Movement: NIL

2007-11-23 My Living Diary

Today is 23 November 2007, Friday.

At 0645 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).

Food taken on 2007-11-23, Friday

1 x Milo Fuze 3 in 1 (30g/serving)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
150g Potato with skin boiled (100g before boiled)
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 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
120g Orange (all varieties USDA per 100 g.)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Tomato Raw
80g Lettuce Raw
120g Carrots, raw (41kcal/100g. And 2.8 fibre/100g.)
10 x boiled almond (1.2g per pc b4 boiling) = 12g Almond
120g Potato with skin boiled (100g before boiled)
100g Cucumber Raw (1st time = 071114)
100g Grapes (Grapes, american type (slip skin), raw)

Statistics of the food and water taken today:

(A) Energy required by my weight measured this morning (kcal) =1623.75
(B) Actual Energy taken in the day (kcal) = 1344.70
(C ) Energy Deficit for the day in kcal = (A) - (B) =279.05
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =37.67
(F) Total Protein taken in the day (grams) =34.77
(G) Total Fat taken in the day (grams) =20.21
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=54.03

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):

2007-11-23: (A) 0100 hr to 0530 hr = 4 hours 30 minutes.
2007-11-23: (B) 16300 hr to 1730 hr = 1 hours 0 minutes.

Total sleep for 071123 = 5 hours 30 minutes.

Exercise on 071123:

40 Minutes (1800 hr to 1850 hr, Stretching 10 minutes. Slow walk = 10 minute. Fast walk = 20 minute, Cool down = 10 minutes)

Before exercise, my weight = 57.10 kg
After exercise, my weight = 56.80 kg
Therefore, Weight Loss due to the exercise = 0.3 kg.

Bowel Movement: 1 x Big (1030 hr. A few solid banana-shaped stools. Solid. Sunk quickly. Brown.)

Unhealthy food on 2007-11-20

The cup instant noodle (just bought by Latte) taken before midnight was very unhealthy although its energy was only 250.00 kcal and its sodium was slightly more than 1 gram.

In future, if I feel very hungry, I should take only low-calorie healthy food or drink some water!

2007-07-22 Eating Diary

Today is 22 November 2007, Thursday

At 0645 hour, my weight = 56.5 kg (Camry) and BMI = 20.503.

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

Food taken on 2007-11-22, Thursday

Some Hong Kong Mee (dry) from BB
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
120g Potato with skin boiled (100g before boiled)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
90g Tomato Raw
90g Tomato Raw
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
50g Cucumber Raw (1st time = 071114)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
50g Lettuce Raw
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x of pork porridge with 1 egg and half youtiao
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) =1602.50
(B) Actual Energy taken in the day (kcal) =1488.50
(C ) Energy Deficit for the day in kcal = (A) - (B) =114.00
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =25.18
(F) Total Protein taken in the day (grams) =28.53
(G) Total Fat taken in the day (grams) =25.44

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):

2007-11-22: (A) 0100 hr to 0630 hr = 5 hours 30 minutes.
2007-11-22: (B) 1330 hr to 1400 hr = 0 hours 30 minutes.
2007-11-22: (C) 2100 hr to 2200 hr = 1 hours 0 minutes.

Total sleep on 071122 = 7 hours 0 minute

Exercise: 45 minutes (1800 hr to 1845 hr. Stretching = 15 mins, slow walk = 5 minutes, Fast walk = 15 mins, cool down = 5 mins.)

Bowel Movement: NIL

2007-11-21 My Living Diary

Today is 21 November 2007, Wednesday

At 0650 hour, my weight = 56.2 kg (Camry) and BMI = 20.394.

(Note: Watson Scale = 56.1 kg)

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 2007-11-21, Wednesday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1x slice(s) of Gardenia high fibre white bread (at 0020hr)
100g Potato with skin boiled (100g before boiled)
90g Tomato Raw
1 mixed vegetable rice BRR mkt (Cabbage+ spinach+CaiDou)
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)
100g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
100g Potato with skin boiled (100g before boiled)
90g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serving of Mixed grains+Black Sesame Powder+Sweet potato Ref: G07K14
10 x boiled almond (1.2g per pc b4 boiling)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
Small Quantity of YongTaufoo from BB

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) = 1454.14
(C ) Energy Deficit for the day in kcal = (A) - (B) = 143.36
(D) Total Water taken today (litres) = 1.50
(E) Total Dietary Fibre taken in the day (grams) = 36.57
(F) Total Protein taken in the day (grams) = 45.57
(G) Total Fat taken in the day (grams) = 26.64

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):

2007-11-21: (A) 0130 hr to 0630 hr = 5 hours 0 minutes.

Total sleep on 071121 = 5 hours 0 minutes.

Exercise: NIL

Bowel Movement: 1 x Medium to Big (0745 hr. Sticky although banana-shaped. Sunk. Brown.)

Bowel Movement: 1 x Small to Medium (1245 hr. Banana-shaped. Sunk. Brown.)

2007-11-20 My Living Diary

Today is 20 November 2007, Tuesday.

At 0650 hour, my weight = 56.6 kg (Camry) and BMI = 20.539.

Based on my weight of 56.6 kg and STI calorie need calculator, my calorie required today is 1605 Kcalories (Sedentary).

Food taken today:

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)(Beesun)
1 x Milo Fuze 3 in 1 (30g/serving)(Beesun)
1 serving of Mixed grains + Sweet potato Ref: G07K14
80g Tomato Raw
50g Cucumber Raw (1st time = 071114)
150g Potato with skin boiled (100g before boiled)
1 serving of Mixed grains + Sweet potato Ref: G07K14
100g Carrots Raw (41kcal/100g. And 2.8 fibre/100g.)
100g Potato with skin boiled (100g before boiled)
Nong Shim Brand Cup instant noodle - korean claypot ramyun fr Latte

Statistics of the food and water taken today

(A) Energy required by my weight(kcal) =1605.00
(B) Actual Energy taken in the day (kcal) = 1579.88
(C ) Energy Deficit for the day in kcal = (A) - (B) = 25.12
(D) Total Water taken today (litres) = 1.50
(E) Total Dietary Fibre taken in the day (grams) = 41.15
(F) Total Protein taken in the day (grams) = 39.55
(G) Total Fat taken in the day (grams) = 25.34

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.

Exercise = NIL

My Sleep Monitor for today (starting on 071101):

2007-11-20: (A) 0030 hr to 0630 hr = 6 hours 0 minutes.
2007-11-20: (B) 1510 hr to 1610 hr = 1 hours 0 minutes.

Total sleep on 071120 = 7 hours 0 minutes

Bowel Movement: 1 x Medium (0820 hr. Mainly1 Banana-shaped stool sunk. And 2 very small floating stools Smooth exit. Brown.)

Bowel Movement: 1 x Small (1430hr. a few Banana-shaped. Sunk. Brown.)

Calorie Balance Sheet for 1st to 18th Nov 2007

Note: All Calorie Deficits are in kcalories.

071101 Calorie Deficit = 1605.00 - 1719.60 = -114.60
071102 Calorie Deficit = 1613.75 - 1513.60 = 100.15
071103 Calorie Deficit = 1618.75 - 1415.40 = 203.35
071104 Calorie Deficit = 1618.75 - 1398.80 = 219.95
071105 Calorie Deficit = 1623.75 - 1311.10 = 312.65
071106 Calorie Deficit = 1616.25 -1434.50 = 181.75
071107 Calorie Deficit = 1605.00 -1423.62 = 181.38
071108 Calorie Deficit = 1616.25 -1585.10 = 31.15
071109 Calorie Deficit = 1616.25 - 1465.22 = 151.03
071110 Calorie Deficit = 1605.00 - 1430.48 = 174.52
071111 Calorie Deficit = 1605.00 - 1552.12 = 52.88
071112 Calorie Deficit = 1613.75 - 1424.24 = 189.51
071113 Calorie Deficit = 1613.75 - 1787.62 = - 173.87
071114 Calorie Deficit = 1605.00 -1503.12 = 101.88
071115 Calorie Deficit = 1601.25 - 1394.44 = 206.81
071116 Calorie Deficit = 1601.25 - 1463.74 = 137.51
071117 Calorie Deficit = 1601.25 - 1854.74 = -253.49
071118 Calorie Deficit = 1610.00 - 1479.14 = 130.86

Total Calorie Deficit so far in Nov 2007 only
= 1833.42 kcalories

2007-11-19 My Living Diary

Today is 19 November 2007, Monday

At 0630 hour, before passing urine, my weight = 57.4 kg (Camry)

At 0635 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).

My Sleep Monitor for today (starting on 071101):

2007-11-19: (A) 0300 hr to 0630 hr = 6 hours 0 minutes.
2007-11-19: (B) 1430 hr to 1530 hr = 1 hours 0 minutes.

Total sleep on 071119 = 7 hours

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1610.00
(B) Actual Energy taken in the day (kcal) =1369.04
(C ) Energy Deficit for the day in kcal = (A) - (B) =240.96
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =30.62
(F) Total Protein taken in the day (grams) =26.90
(G) Total Fat taken in the day (grams) =15.92

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.

Exercise = NIL

Bowel movement = NIL

Effect of 'No added salt diet'on blood pressure control and 24 hour urinary sodium excretion in mild to moderate hypertension.

Research article

By Javad Kojuri and Rahim Rahimi

BMC Cardiovascular Disorders 2007, 7:34 doi:10.1186/1471-2261-7-34

Published: 6 November 2007

Abstract (provisional)

==================================================
Background

The incidence of Hypertension as a major cardiovascular threat is increasing. The best known diet for hypertensives is 'no added salt diet'. In this study we evaluated the effect of 'no added salt diet' on a hypertensive population with high dietary sodium intake by measuring 24 hour urinary sodium excretion.

Methods

In this single center randomized study 80 patients (60 cases and 20 controls) not on any drug therapy for hypertension with mild to moderate hypertension were enrolled. 24 hour holter monitoring of BP and 24 hour urinary sodium excretion were measured before and after 6 weeks of 'no added salt diet'.

Results

There was no statistically significant difference between age , weight , sex , Hyperlipidemia , family history of hypertension , mean systolic and diastolic BP during the day and at night and mean urinary sodium excretion in 24 hour urine of case and control groups .Seventy eight percent of all patients had moderate to high salt intake . After 6 week of 'no added salt diet' systolic and diastolic BP significantly decreased during the day (mean decrease: 12.1 /6.8 mmhg) and at night (mean decrease: 11.1/5.9 mmhg ) which is statistically significant in comparison to control group (P 0.001 and 0.01). Urinary sodium excretion of 24 hour urine decreased by 37.1meq/d +/- 39,67mg/dl in case group which is statistically significant in comparison to control group (p: 0.001). Only 36% of the patients ,after no added salt diet, reached the pretreatment goal of 24 hour urinary sodium excretion of below 100meq/dl (P:0.001).

Conclusion

Despite modest effect on dietary sodium restriction, no added salt diet significantly decreased systolic and diastolic BP and so it should be advised to every hypertensive patient. Trial Registration: Clinicaltrial.govnumber ISRNCT00491881

Source:

http://www.biomedcentral.com/1471-2261/7/34/abstract

BMC Cardiovascular Disorders 2007

Unhealthy food on 2007-11-17

I regret eating the following unhealthy food yesterday.

(1) A bit of oily French fries and chicken nugget from Latte (estimated 100 kcal)

(2) Oily Pineapple rice and non-green vegetables from Latte (estimated 350 kcal)

The above foods are not my favourite junk food. The same mistake should not be repeated again.

Mee pok dry taken yesterday is my favourite traditional noodle food taken about once a week although it is not very healthy.

2007-11-18 My Living Diary

Today is 18 November 2007, Sunday

At 0600 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).

Statistics of the food and water taken today

(A) Energy required by my weight measured this morning (kcal) =1610.00
(B) Actual Energy taken in the day (kcal) = 1479.14
(C) Energy Deficit for the day in kcal = (A) - (B) =130.86
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =23.70
(F) Total Protein taken in the day (grams) = 25.53
(G) Total Fat taken in the day (grams) =17.53

My Sleep Monitor for today (starting on 071101):

2007-11-18: (A) 0100 hr to 0600 hr = 5 hours 0 minutes.
2007-11-18: (B) 1515 hr to 1615 hr = 1 hours 0 minutes.

Total sleep on 071118 = 6 hours 0 minutes.

Bowel Movement: 1 x Medium to Big (1330 hr. A few Banana-shaped. Smooth exit. Sunk. Brown.)

More information will be added later.

My Daily Healthy Living KPI Version 2 ( Ref: G07K17)

Note: KPI = Key Performance Indicators

>> Sleep 7 to 8 hours a day.

>> Go to bed by midnight.

>> Optimal Blood Pressure after waking up in the morning: SYSTOIC less than 120 mmHg, DIASTOLIC less than 80 mmHg

>> My BMI should be within the healthy range of 18.5 to 22.9.

>> Drinking Water: 1.5 Litres daily

>> Maximum two cups of coffee a day

>> Physical Exercise 50 minutes a day (including 10 min warm up and 10 min cool down)

>> Mental exercise: 3 hours a day

>> TV time: Maximum 1 hour a day

>> Bowel Movements: At least one medium-size or two small-sizes daily. Banana-shaped. Brown.

>> Non-work related computer or internet time = Maximum 1 hour daily.

10 Recommendations for Cancer Prevention by World Cancer Prevention Foundation, United KIngdom

1. Be as lean as possible without becoming underweight

Convincing evidence shows that weight gain and obesity increases the risk of a number of cancers, including bowel and breast cancer. Maintain a healthy weight through a balanced diet and regular physical activity to help keep your risk lower.

2. Be physically active for at least 30 minutes every day

There is strong evidence that physical activity protects against cancers including bowel and breast cancer. Being physically active is also key to maintaining a healthy weight. Any type of activity counts – the more you do the better! Try to build some into your everyday life.

3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fibre, or high in fat)

Energy-dense foods are high in fats and/or sugars and can be low in nutrients. These foods increase the risk of obesity and therefore cancer. Sugary drinks, such as colas and fruit squashes can also contribute to weight gain. Fruit juices, even without added sugar, are likely to have a similar effect, so try not to drink them in large quantities. Try to eat lower energy-dense foods such as vegetables, fruits and wholegrains instead. Opt for water or unsweetened tea or coffee in place of sugary drinks.

4. Eat more of a variety of vegetables, fruits, wholegrains and pulses such as beans

Evidence shows that vegetables, fruits and other foods containing dietary fibre (such as wholegrains and pulses) may protect against a range of cancers including mouth, stomach and bowel cancer. They also help to protect against weight gain and obesity.As well as eating your 5 A DAY, try to include wholegrains (e.g. brown rice, wholemeal bread and pasta) and/or pulses with every meal.

5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats

There is strong evidence that red and processed meats are causes of bowel cancer, and that there is no amount of processed meat that can be confidently shown not to increase risk. Aim to limit intake of red meat to less than 500g cooked weight (about 700-750g raw weight) a week. Try to avoid processed meats such as bacon, ham, salami, corned beef and some sausages.

6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day

Since the 1997 report, the evidence that alcoholic drinks can increase the risk of a number of cancers, including breast and colon cancer, is much stronger.Any alcohol consumption can increase your risk of cancer, though there is some evidence to suggest that small amounts of alcohol can help protect against heart disease. Therefore, if you choose to drink, do so in moderation.
7. Limit consumption of salty foods and food processed with salt (sodium)

Evidence shows that salt and salt-preserved foods probably cause stomach cancer.Try to use herbs and spices to flavour your food and remember that processed foods, including bread and breakfast cereals, can contain large amounts of salt.

8. Don’t use supplements to protect against cancer

Research shows that high-dose nutrient supplements can affect our risk of cancer, so it's best to opt for a balanced diet without supplements.However, supplements are advisable for some groups of people (see our recommendations booklet to learn more).

Special Population RecommendationsRecommendations 9 and 10 don’t apply to everyone, but if they are relevant to you, it’s best to follow them.

9. It's best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods

Strong evidence shows that breastfeeding protects mothers againstbreast cancer and babies from excess weight gain.

10. After treatment, cancer survivors should follow the recommendations for cancer prevention

The Report found growing evidence that maintaining a healthy weight through diet and physical activity may help to reduce the risk of cancer recurrence.

And, always remember – do not smoke or chew tobacco.

Smoking or using tobacco in any form increases the risk of cancer and other serious diseases.

Source: http://www.wcrf-uk.org/research_science/recommendations.lasso

2007-11-17 My Living Diary

Today is 17 November 2007, Saturday

At 0630 hour, my blood pressure: SYS = 113, DIA = 69, Pulse/Min = 68 (OSIM)

At 0635 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 2007-11-17, Saturday	Fibre	Energy	Protein	fat
	(gram)	(Kcal)	(gram)	(gram)
1 x Cafe21	0.30	58.00	0.00	1.30
2slice Gardenia H/fibre wh/bread	3.40	137.00	5.40	0.90
1 x 60g Banana Raw	1.56	53.40	0.65	0.00
1 x 60g Banana Raw	1.56	53.40	0.65	0.00
1 serving Mixed grains G07K14	12.02	383.24	12.35	4.76
A bit frenchfries chick nugget Latte	0.00	100.00	0.00	5.00
150g Tomato Raw	1.80	27.00	1.32	0.30
9 x almond boiled	0.90	63.00	2.34	5.49
80g Potato with skin boiled	1.92	55.20	1.34	0.08
100g Apple No skin	1.30	48.00	0.27	0.13
Meepok dry coffe shop x-success)	0.00	400.00	5.00	10.00
50g Banana Raw	1.30	44.50	0.55	0.00
100g Cucumber Raw	0.50	15.00	0.65	0.11
100g Grapes Raw	0.90	67.00	0.63	0.35
Thai Pineapple rice white veg Latte	0.00	350.00	0.00	3.00
Total for the day	27.46	1854.74	31.15	31.42

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) =	-1854.74
(C ) Energy Deficit for the day in kcal = (A) - (B) =	-253.49
(D) Total Water taken today (litres) =	1.50
(E) Total Dietary Fibre taken in the day (grams) =	27.46
(F) Total Protein taken in the day (grams) =	31.15
(G) Total Fat taken in the day (grams) =	31.42

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.

Exercise: NIL

My Sleep Monitor for today (starting on 071101):

2007-11-17: (A) 0030 hr to 0630 hr = 6 hours 0 minutes. Woke up a few times at around 0600 hr.

2007-11-17: (B) 1700 hr to 1800 hr = 1 hours 0 minutes.

Total sleep time for 2007-11-17 = 7 hours.

Bowel Movement: 1 x Big (1400 hr. A few Big x Banana-shaped. Smooth exit Sunk. Brown.)