2008-01-23 My Living Diary

Today is 23 Jan 2008, Wed.

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

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

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

My Sleep Monitor for today (starting on 071101):

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

Total sleep for 080123 = 8 hours 30 minutes

Food taken on 2008-01-23, Wed.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Quaker instant oatmeal (smooth & Creamy)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 mixed 3-veg rice BRR mkt (Cabbage+ spinach+dacai)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serve Mixed grains + sweet potato strips Ref: H08A21
A Little herbal chicken from GG
60g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)

Statistics of the food and water taken today

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

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

Dietary Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x 50 mg zinc tablet (GNC)
(d) 1 x Century Life maxi-hair tablet
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement until 26 October 2007
(g) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(h) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)
(i) 1 x Now Brand Iron complex (Non-Constipating) (Iron 27 mg) from 29 October 2007 on even dates only. But it was taken daily since 12-11-2007 to try out whether it is OK to this amount. Taken till 26-12-2007 because I may be suffering from mild Osteoarthritis. My right knee problem may be the early symptoms may be mild or barely noticeable.
(j) 2 x Bio Organics brand joint support nutrient Glucosamine Sulfate Complex 100 capsules (Glucosamine Sulfate potassium chloride Complex 1000 mg providing 750 mg of Glucosamine Sulfate per capsule) starting from 2008-01-04 (From Latte). Stopped taking Glucosamine Sulfate Complex 100 from 080114 due to its possible link to my “constipation” problem.


Physical Exercise on 080123 = 40 minutes. 1050 hr to 1130 hr (stretching = 5 minutes. Slow walk = 5 minutes, Slow Brisk Walk = 25 minutes. Cool down = 5 minutes.) During my walk, I picked up some litters and threw them into dustbins. Distance = about 2.6 km.

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

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