2008-03-31 My Living Diary

Today is 31 March 2008, Monday

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).

Note: The increase in weight from 54.6 kg of 080330 to 55.6 kg was mainly due to the guo tiao soup and fish cakes I took last evening

My Sleep Monitor for today (starting on 071101):

Total sleep on 080331 = 6 hours 0 minutes

Bowel Movement on 080331: 1 x medium to big (0745 hr. Banana-shaped stools. Brown. Sunk. )
Bowel Movement on 080331: 1 x medium to big (1245 hr. Banana-shaped stools. Brown. Sunk. )

Health Risks Associated With Obesity

The health problems associated with obesity are numerous. Obesity is not just a cosmetic problem. It's a health hazard. Someone who is 40% overweight is twice as likely to die prematurely as is an average-weight person.

This is because obesity has been linked to several serious medical conditions, including:

Heart disease and stroke.

High blood pressure.

Diabetes.

Cancer.

Gallbladder disease and gallstones.

Osteoarthritis.

Gout.

Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma.

For details, please viisit

http://www.webmd.com/cholesterol-management/obesity-health-risks

2008-03-30 My Living Diary

Today is 30th March 2008, Sunday.

At 0740 hour, my weight = 54.6 kg (Camry) and BMI = 19.814.

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

Based on my weight of 54.6 kg and STI calorie need calculator, my calorie required today is 1570 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-30: (A) 0100 hr to 0730 hr = 6 hours 0 minutes

The Benefits of having a Healthy Weight

1. Reduces your risk of heart disease and stroke.

2. Helps to control non insulin-dependent diabetes.

3. Lessens your chances of developing certain forms of cancer.

4. Relieves stress on your back and joints.

5. Increases your energy level.

6. Enhances our own self-esteem.

For details, please visit

http://www.quakeroatmeal.com/qo_managingWeight/adults/loseWeight/index.cfm

My Weight Changes from 2007-05-28 to 2008-03-28 (Weight Loss)

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588
2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136
2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410
2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302

2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866
2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394.
2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140.
2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886.
2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886.
2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777.

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

For me, the healthy weight will be 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

To make it simpler, my healthy weight = 51 kg to 63 kg.

To be healthy, One must have healthy weight.
Be as lean as possible without becoming underweight.

2008-03-29 My Living Diary

Today is 29 March 2008, Saturday.

At 0830 hour, my weight = 54.3 kg (Camry) BMI = 19.705.

(Note: Watson scale = 54.2 kg)

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

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

Based on my weight of 54.3 kg and STI calorie need calculator, my calorie required today is 1565 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

Total sleep on 080329 = 6 hours 0 minutes

Food taken on 2008-03-29, Sat.

2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no transfat, no sugar, Na 5.9mg)
1 x Cafe21 coffee (14g = 58kcal, no transfat, no sugar, Na 5.9mg)
Mixed 2-veg rice black gravy+curry+ x-success(Cabbage+spinach+ taukua)
1 x Cafe21 coffee (14g = 58kcal, no transfat, no sugar, Na 5.9mg)
1 x 100g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
Fish and cuttlefish porridge at parkway parade and some coffee fr Latte
1 Serve Mixed Grains incl. Quinoa Ref: H08C28
A little nuts from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1565
(B) Actual Energy taken in the day (kcal) =1716.37
(C ) Energy Deficit for the day in kcal = (A) - (B) =-151.37
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =20.51
(F) Total Protein taken in the day (grams) =32.81
(G) Total Fat taken in the day (grams) =14.32
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=25.65

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

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228

Physical exercise = NIL

Mental exercise = NIL

Bowel Movement on 080329: 1 x big (1345hr. Banana-shaped stools. Brown. Sunk. )

Bowel Movement on 080329: 1 x medium (1610 hr. Soft Banana-shaped stools. Brown. Sunk. )

2008-03-28 My Living Diary

Today is 28th March 2008, Friday.

At 0530 hour, my weight = 54.5 kg (Camry) BMI = 19.777.

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

Based on my weight of 54.5 kg and STI calorie need calculator, my calorie required today is 1568.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

Total sleep on 080328 = 6 hours 30 minutes

Bowel Movement on 080328: 1 x medium to big (0845hr. Banana-shaped stools. Brown. Sunk. )

Bowel Movement on 080328: 1 x small to medium (1445 hr. Banana-shaped stools. Brown. Sunk. )

Mixed Grains incl. Quinoa, Buckwheat Ref: H08C28

The above is a picture of buckwheat.

This is a 1-High -4-Low Recipe, .i.e. High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar Recipe for good health.

70g brown rice
100g Organic Quinoa
200g Sweet potato, raw, Indonesia
20g yellow corn dried
20g Black Glutinous Rice
20g Barley Pearl
20g Yellow Millet
20g White Wheat
20g Organic Red Lentil
20g Mung Beans
20g Buckwheat
20g dried Lotus seed


Cooking Method

Cooked with Slow cooker.
Added water 1 litre
Cooked for about 6 hours just leaving the cooker alone

Total = 3 serves

Key information of each serve

Energy = 468.37 kcal
10.31 g of dietary fibre,
16.05 g of protein
3.06 g of fat

Stay healthy and Health Literacy

Whether someone will take the right actions to stay healthy depends on his health literacy.

Health Literacy is the capacity to obtain, process and understand basic health information and services needed to make appropriate health decisions.

2008-03-27 My Living Diary

Today is 27th March 2008, Thu.

At 0530 hour, my weight = 54.5 kg (Camry) BMI = 19.777.

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

Based on my weight of 54.5 kg and STI calorie need calculator, my calorie required today is 1568.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-27: (A) 0020 hr to 0520 hr = 5 hours 0 minutes

Ten foods to be avoided in order to be healthy (body) [Ref:H08c26-2115h]

1. No canned / preserved food.
2. No processed food.
3. No soft drinks.
4. No cheese.
5. No margarine.
6. No deep-fried food.
7. No alcohol.
8. No smoking.
9. No white sugar
10. No Coffee. (I must admit I am guilty of taking two to four cups of coffee daily).

The above information is based on my personal experience.

Nose Bleeding (My right nostril) [Ref: H08C26]

My right nose bled this afternoon at about 1245 hour. Fresh blood. It might be due to so-called “heatiness” for lack of good sleep. My body especially my face was a bit warm. The last time my nose bled was at least two three months ago.

Again I will let my body heal it.

2008-03-26 My Living Diary

Today is 26 March 2008, Wednesday

At 0530 hour, my weight = 54.9 kg (Camry) BMI = 19.923.

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

Based on my weight of 54.9 kg and STI calorie need calculator, my calorie required today is 1576.25 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-26: (A) 0030 hr to 0430 hr = 4 hours 0 minutes
2008-03-26: (A) 1300 hr to 1430 hr = 1 hours 30 minutes

Food taken on 2008-03-26, Wed.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Quaker instant oatmeal (smooth & Creamy)
1 x Cafe21 coffee (Bee Sun)
3 x 1 coffe (Bee sun)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
Mixed 2-veg rice black gravy+curry+ x-success(Cabbage+spinach+ taukua)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
80g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 serve Mixed grains + Sweet potato Ref: H08C25
130g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
A little myojo curry noodle from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1576.25
(B) Actual Energy taken in the day (kcal) =1611.38
(C ) Energy Deficit for the day in kcal = (A) - (B) =-35.13
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =30.42
(F) Total Protein taken in the day (grams) =13.21
(G) Total Fat taken in the day (grams) =46.53

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

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228

Physical exercise = Nil

Mental Exercise = 3 hours

Bowel Movement on 080326: 1 x medium to big (1230hr. Banana-shaped stools. Brown. Sunk. )

Medical Note: My right nose bled this afternoon at about 1245 hour. Fresh blood. It might be due to so-called “heatiness”. My body especially my face was a bit warm. The last my nose bled was at least two three months ago.

Recipe of Mixed grains + Brown Rice + Sweet potato Ref: H08C25

This is a 1-High -4-Low Recipe, .i.e. High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar Recipe for good health.

100g brown rice
50g Organic Quinoa
300g Sweet potato, raw, Indonesia
20g yellow corn dried
20g Black Glutinous Rice
20g Barley Pearl
20g Yellow Millet
20g White Wheat (
20g Organic Red Lentil
20g Mung Beans
20g Buckwheat
20g Qianshi (Gordon Euryale Seed)

Cooked with Slow cooker.
Added water 1 litre
Cooked for about 6 hours just leaving the cooker alone

Total = 3 serves

Key information of each serve

472.18 kcal of energy
10.53 g of dietary fibre,
14.59 g of protein

2.0 g of fat

Unhappiness is prohibited.

Unhappiness is Prohibited.

Only Happiness is Allowed!

2008-03-25 My Living Diary

Today is 25th March 2008, Tuesday

At 0520 hour, my weight = 55.3 kg (Camry) and BMI = 20.068.

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-25: (A) 0020 hr to 0520 hr = 5 hours 0 minutes
2008-03-25: (B) 1040 hr to 1140 hr = 1 hours 0 minutes

Bowel Movement on 080325: 1 x medium to big (1430hr. Banana-shaped stools. Brown. Sunk. )

2008-03-24 My Living Diary

Today is 24 March 2008, Monday.

At 0520 hour, my weight = 55.3 kg (Camry) and BMI = 20.068.

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-24: (A) 0020 hr to 0520 hr = 5 hours 0 minutes

2008-03-24: (B) 1340 hr to 1540 hr = 2 hours 0 minutes

Bowel Movement on 080324: 1 x Small (0900hr. Banana-shaped stools. Brown. Sunk. )

Bowel Movement on 080324: 1 x big (1400hr. Banana-shaped stools. Brown. Sunk. )

2008-03-23 My Living Diary

Today is 23 March 2008, Sunday.

At 0720 hour, my weight = 55.3 kg (Camry) and BMI = 20.068

Based on my weight of 55.3 kg and STI calorie need calculator, my calorie required today is 1582.5 Kcal (Sedentary).

Note: The weight increase from 54.5 kg to 55.3 kg was mainly due to the meepok dry and 3 medium round fish cakes taken last evening.

My Sleep Monitor for today (starting on 071101):

2008-03-23: (A) 0200 hr to 0700 hr = 5 hours 0 minutes

2008-03-23: (B) 1640 hr to 1720hr = 0 hours 40 minutes

Bowel Movement on 080323: 1 x big (1400hr. Banana-shaped stools. Brown. Sunk. )

Bowel Movement on 080323: 1 x medium (1730hr. NOT Banana-shaped stools. Brown. Sunk. )

2008-03-22 My Living Diary

Today is 22nd March 2008, Sat.

At 0800 hour, my weight = 54.5 kg (Camry) BMI = 19.777.

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

Based on my weight of 54.5 kg and STI calorie need calculator, my calorie required today is 1568.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-22: (A) 0300 hr to 0800 hr = 5 hours 0 minutes

2008-03-21 My Living Diary

Today is 21st March 2008, Friday

At 0800 hour, my weight = 54.5 kg (Camry) BMI = 19.777.

(Note: Watson scale = 54.2 kg)

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

Based on my weight of 54.5 kg and STI calorie need calculator, my calorie required today is 1568.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-21: (A) 0230 hr to 0800 hr = 5 hours 30 minutes

2008-03-20 My Living Diary

Today is 20th March 2008, Thursday

At 0520 hour, my weight = 54.5 kg (Camry) BMI = 19.777.

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

Based on my weight of 54.5 kg and STI calorie need calculator, my calorie required today is 1568.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-20: (A) 0030 hr to 0530 hr = 5 hours 00 minutes
2008-03-20: (B) 1500 hr to 1600 hr = 1 hours 00 minutes

Food taken on 2008-03-20, Thu

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
Mixed 2-veg rice black gravy x-success (Cabbage+spinach+ taukua)
1 x Cafe21 coffee (Bee Sun)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x of pork porridge with 1 egg and half youtiao about 400 kcal (as a standard)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1577.5
(B) Actual Energy taken in the day (kcal) =1338.10
(C ) Energy Deficit for the day in kcal = (A) - (B) =239.40
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =12.04
(F) Total Protein taken in the day (grams) =21.47
(G) Total Fat taken in the day (grams) =21.72
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=24.24

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

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228
l ex

Physical exercise = NIL

Mental exercise = 3 hours

Bowel Movement on 080320: 1 x medium (1400 hr. One big Banana-shaped stool. Brown. Sunk. )

2008-03-19 My Living Diary

Today is 19 March 2008, Wednesday

At 0520hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

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

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-19: (A) 0030 hr to 0530 hr = 5 hours 0 minutes
2008-03-19: (B) 1000 hr to 1100 hr = 1 hours 0 minutes

Bowel Movement on 080319: 1 x Big (0900 hr. One big Banana-shaped stool. Brown. Sunk. )

Recipe of Mixed grains + Yam Ref: H08C18

The above is a picture of Organic Quinoa

This is a 1-High -4-Low Recipe, .i.e. High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar Recipe for good health.

100g Brown Rice
350g Yam (i.e. taro)
20g yellow corn dried
20g Black Glutinous Rice
20g Barley Pearl
20g Yellow Millet (Chinese)
20g White Wheat
20g Organic Red Lentil
20g Organic Quinoa
20g Black Sesame Powder

Cooked with Slow cooker.
Added water 1 litre
Cooked for about 6 hours just leaving the cooker alone

Total = 3 serves

Key information of each serve

Energy = 456.53 kcal
10.56 g of dietary fibre,
11.75 g of protein
4.51 g of fat

2008-03-18 My Living Diary

Today is 18 March 2008, Tuesday.

At 0520hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

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

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-18: (A) 0030 hr to 0530 hr = 5 hours 0 minutes
2008-03-18: (A) 0930 hr to 1200 hr = 2 hours 30 minutes

2008-03-17 My Living Diary

Today is 17 March 2008, Monday

At 0520hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

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

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-17: (A) 0130 hr to 0530 hr = 4 hours 0 minutes

Bowel Movement on 080317: 1 x Medium (0845 hr. one Banana-shaped stool. Brown. Sunk. )

Food allergy (yam, quinoa or cuttlefish)? 16 Mar 2008

When I woke up this morning (16th march 2008), I found about 10 red dots looked like pimples on the left of my abdomen just below the ribs but not itchy.

Is this condition due to the quinoa or yam or cuttlefish in the Hay mee (Prawn noodle, although I did not take the prawns) taken yesterday?

Recipe of Mixed grains Ref: H08C15

Recipe of Mixed grains Ref: H08C15

This is a 1-High -4-Low Recipe, .i.e. High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar Recipe for good health.

100g brown rice
300g Yam (i.e. taro)
20g yellow corn dried
20g Buckwheat
20g Barley Pearl
20g Yellow Millet (Chinese)
20g Mung Beans
20g Organic Quinoa
20g Black Sesame Powder

Cooked with Slow cooker.
Added water 1 litre
Cooked for about 6 hours just leaving the cooker alone

Total = 3 serves

Key information of each serve

Energy = 432.46 kcal
9.59 g of dietary fibre,
10.98 g of protein

4.53 g of fat

2008-03-16 My Living Diary

Today is 16 March 2008, Sunday.

At 0510 hour, my weight = 54.7 kg (Camry) BMI = 19.850

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

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

My Sleep Monitor for today (starting on 071101):

2008-03-06: (A) 0230 hr to 0800 hr = 5 hours 30 minutes

Note: When I woke up this morning, I found about 10 red dots on the left of my abdomen just below the ribs but not itchy. Is this condition due to the quinoa or yam or cuttlefish in the Hay mee (Prawn mee) taken yesterday?

My visit to Dental Surgeon 13th March 2008 (Thursday)

On 13th March 2008 (Thursday), I went to see my dentist as a follow-up for the last dental treatment.

He only did an X-ray for the both sides of my mouth to detect any decays in my teeth.

With the x-ray films placed in front of me, he told me that the inner one of the two gold-crowned teeth on the left top at the rear had some slight decay and he need to refer me to National Dental Centre (NDC) because he did not have the relevant equipment to remove the gold crown.

But I need to ask the specialist there for more information before I allow him to do so!

I have made a May 2008 appointment with NDC.

2008-03-15 My Living Diary

The above is Chinese Yam (Taro)

Today is 15 March 2008, Sat.

At 0800hour, my weight = 54.6 kg (Camry) and BMI = 19.814

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

Based on my weight of 54.6 kg and STI calorie need calculator, my calorie required today is 1570 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-15: (A) 0130 hr to 0800 hr = 6 hours 30 minutes
2008-03-15: (A) 1500 hr to 1600 hr = 1hours 0 minutes

Bowel Movement on 080315: 1 x Medium to big (1400 hr. one Banana-shaped stool. Brown. Sunk. )

2008-03-14 My Living Diary

Today is 14 March 2008, Friday

At 0700hour, my weight = 55.0 kg (Camry) and BMI = 19.959.
This BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-14: (A) 0130 hr to 0530 hr = 5 hours 30 minutes
2008-03-14: (B) 0930 hr to 1030 hr = 1 hours 0 minutes

Mental exercise: 2 hours (from 1030 hr) 2+ 2 hours (from 1600hr) = 4 hours

Bowel Movement on 080314: 1 x Medium to big (1400 hr. one Banana-shaped stool. Brown. Sunk. )

Arthritis? My Right knee problem [Ref: H08C13-0843h]

The left side of my right knee has been intermittently aching in past week when I move around or when I stretch my leg.

I will let my body heal it!

2008-03-13 My Living Diary

Today is 13 March 2008, Thursday.

At 0700hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

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

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-14: (A) 01300 hr to 0700 hr = 5 hours 30 minutes

2008-03-12 My Living Diary

Today is 12th March 2008, Wednesday.

At 0510 hour, my weight = 54.8 kg (Camry) BMI = 19.886. My current BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 54.8 kg and STI calorie need calculator, my calorie required today is 1573.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-12: (A) 0030 hr to 0500 hr = 4 hours 30 minutes

2008-03-11 My Living Diary

Today is 11 March 2008, Tuesday.

At 0710 hour, my weight = 54.7 kg (Camry) BMI = 19.850

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

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

My Sleep Monitor for today (starting on 071101):

2008-03-011: (A) 0200 hr to 0700 hr = 5 hours 0 minutes
2008-03-011: (A) 1500 hr to 1530 hr = 0 hours 30 minutes

Mental exercise 080311: 2 hours from (1000 hr) + 2 hours (from 1600 hr)

Bowel Movement on 080311:1 x Medium (1400 hr. one Banana-shaped stool. Brown. Sunk. )

Healthy Recipe of Mixed grains Ref: H08C10

This is a 1-High -4-Low Recipe, .i.e. High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar Recipe for good health.

100g brown rice
20g Buckwheat
20g Barley Pearl
20g crushed corn yellow
20g Qianshi (Gordon Euryale Seed)
20g Mung Beans
20g White Wheat
20g dried Lotus seed Chinese source
20g Black Glutinous Rice

Cooked with Slow cooker.
Added water 1 litre
Cooked for about 6 hours just leaving the cooker alone

Total = 2 serves

Key information of each serve

Energy = 466.30 kcal
dietary fibre = 7.73 g
protein = 14.26 g
fat = 2.97 g

2 Simple ways to stop constipation based on my personal experience:

(1) Drink about 1.5 to 2 litres of plain water daily.

(2) Take about 20 t0 25 grams of dietary fibre daily.

If you want to discuss with HL123 on this matter, please send your email to HealthyLiving12@yahoo.com

2008-03-10 My Living Diary

Today is 10 March 2008, Monday.

At 0700hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

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

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-10: (A) 0200 hr to 0700 hr = 5 hours 0 minutes
2008-03-10: (B) 1330 hr to 1530 hr = 2 hours 0 minutes

Bowel Movement on 080310: 1 x Small to Medium (0010 hr. one Banana-shaped stool. Brown. Sunk. )

Bowel Movement on 080310: 1 x Small to Medium (11400 hr. one Banana-shaped stool. Brown. Sunk. )

2008-03-09 My Living Diary

Today is 9 March 2008, Sunday.

At 0710 hour, my weight = 54.7 kg (Camry) BMI = 19.850

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

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

My Sleep Monitor for today (starting on 071101):

2008-03-09: (A) 0200 hr to 0700 hr = 5 hours 0 minutes

How bowel works and bowel cancer

Source: http://www.cancerhelp.org.uk/help/default.asp?page=2805
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The bowel is part of the digestive system. Your doctor may call this the gastrointestinal tract, or GI tract for short. The digestive system processes all the food we eat and helps to turn it into energy and nutrients that the body can use. It also gets rid of any solid waste matter from the body.

The bowel is divided into the

(1) Small bowel or small intestine

(2) Large bowel or colon and rectum

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The small bowel is actually the longest part of the bowel - about 20 feet long. The large bowel is about 5 feet long. The small bowel is called 'small' because it is much narrower than the large bowel. When people talk about bowel cancer, they nearly always mean cancer of the large bowel. Cancer of the small bowel does happen, but it is much, much rarer.

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After food has been swallowed, it passes down the gullet or foodpipe (oesophagus) into the stomach. The food is digested and passes into the small bowel. Here digestion continues and the body absorbs the goodness (nutrients) from the foods.

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The large bowel absorbs water as the digested food passes through and the waste matter or stool gradually forms. The stool is stored in the rectum, or back passage, until it is ready to be passed out of the body as a bowel motion. The large bowel has 5 sections. Cancer can develop in any of these. They are the:

Ascending colon - the first section that runs from the appendix at the end of the small bowel up the right side of the abdomen

Transverse colon - goes across the body, under the stomach from right to left

Descending colon - goes down the left side of the abdomen

Sigmoid colon - an 's' shape bend that joins the descending colon to the rectum

Rectum - the back passage which joins the bowel to its opening on the outside, the anus

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The bowel has walls that are made up of several layers of body tissues. Bowel cancers start in the innermost layer - the lining of the bowel. If left untreated, they can grow into the muscle layers under the lining and then right through the bowel wall. It is the stage of your cancer that tells you how far your bowel cancer has grown into the wall of the bowel.

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We (cancerhelp.org.uk) think most bowel cancers take 5 to 10 years to develop. Most begin as a small growth on the bowel wall called a polyp or adenoma. Sometimes bowel cancer spreads to another part of the body.

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For more information, please visit http://www.cancerhelp.org.uk/help/default.asp?page=2805

2008-03-08 My Living Diary

Today is 8 March 2008, Saturday

At 0700 hour, my weight = 54.4 kg (Camry) BMI = 19.741

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

Based on my weight of 54.4 kg and STI calorie need calculator, my calorie required today is 1567.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-08: (A) 0245 hr to 0645 hr = 4 hours 0 minutes

2008-03-07 My Living Diary

Today is 7 March 2008, Friday

At 0540 hour, my weight = 54.7 kg (Camry) BMI = 19.850

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

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

My Sleep Monitor for today (starting on 071101):

2008-03-07: (A) 0120 hr to 0520 hr = 4 hours 0 minutes
2008-03-07: (A) 1430 hr to 1530 hr = 1 hours 0 minutes

Total sleep on 080307 = 5 hours 0 minutes

Food taken on 2008-03-07, Fri.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 serve Mixed grains+sweet potato+green bean H08C03
1 x 100g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
QQ Rice by CP $3.90
1 x 100g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50g Quaker instant oatmeal (smooth & Creamy)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1572.5
(B) Actual Energy taken in the day (kcal) =1360.35
(C ) Energy Deficit for the day in kcal = (A) - (B) =212.15
(D) Total Water taken today (litres) =1.20
(E) Total Dietary Fibre taken in the day (grams) =25.35
(F) Total Protein taken in the day (grams) =17.83
(G) Total Fat taken in the day (grams) =10.95
(H) Total sugar taken in the day (grams) =39.53

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

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228

Bowel Movement on 080307: 1 x medium to big (1400 hr. Well formed Banana-shaped stools. Brown. Sunk. )

Recipe of Mixed grains + sweet potato Ref: H08C06

This is a 1-High-4-Low Recipe, .i.e. High Fibre, Low Protein, Low Fat, Low Salt and Low Sugar Recipe for good health.

100g brown rice
200g Sweet potato, raw, Indonesia
20g Buckwheat
20g Barley Pearl
20g Organic Red Lentil
20g Black Sesame Powder
20g corn yellow crushed
10g Qianshi (Gordon Euryale Seed)

Cooked with Slow cooker.

Added water 1 litre
Cooked for about 6 hours just leaving the cooker alone

Total = 2 serves

Key information of each serve

Energy = 468.28 kcal
10.15 g of dietary fibre,
13.33 g of protein

5.49 g of fat

5 easy steps to living long and well for men

Living past 90, and living well, may be more than a matter of good genes and good luck.

Five behaviours in elderly men are associated not only with living into extreme old age, a new study has found, but also with good health and independent functioning.

According to a study led by Dr. Laurel B. Yates, a geriatric specialist at Brigham and Women’s Hospital in Boston, the behaviours are

(1) Abstaining from smoking,

(2) Weight management,

(3) Blood pressure control,

(4) Regular exercise and

(5) Avoiding diabetes.

The study reports that all are significantly correlated with healthy survival after 90.

For details, please visit http://www.nytimes.com/2008/02/19/health/19agin.html or http://www.iht.com/articles/2008/02/19/healthscience/19aging.php?WT.mc_id=rssmostemailed

2008-03-06 My Living Diary

Today is 6 March 2008, Thursday.

At 0540 hour, my weight = 54.9 kg (Camry) BMI = 19.923.

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

Based on my weight of 54.9 kg and STI calorie need calculator, my calorie required today is 1576.25 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-06: (A) 0100 hr to 0500 hr = 4 hours 0 minutes
2008-03-06: (B) 0930 hr to 1230 hr = 3 hours 0 minutes

Food taken on 2008-03-06, Thu.

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 serve Mixed grains+sweet potato+green bean H08C03
1 x Cafe21 coffee (Bee Sun)
1 x Milo Fuze 3 in 1 (Bee Sun)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
130g Tomato Raw
Fish Ball Guo Tiao Soup from Coffee Shop near CC (Standard)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1576.25
(B) Actual Energy taken in the day (kcal) =1342.05
(C ) Energy Deficit for the day in kcal = (A) - (B) =234.20
(D) Total Water taken today (litres) =1.20
(E) Total Dietary Fibre taken in the day (grams) =20.51
(F) Total Protein taken in the day (grams) =28.69
(G) Total Fat taken in the day (grams) =13.81

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

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228

Relationships Management (new topic from 071213) on 2008-03-06:

1515 hr to1715 hr = 2 hours 0 minutes (Ref: MXM Beach Sand)

Bowel Movement on 080306: 1 x medium to big (2100 hr. Well formed Banana-shaped stools. Brown. Sunk. )

2008-03-05 My Living Diary

Today is 5 March 2008, Wednesday.

At 0540 hour, my weight = 54.7 kg (Camry) BMI = 19.850

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

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

My Sleep Monitor for today (starting on 071101):

2008-03-05: (A) 0100 hr to 0530 hr = 4 hours 30 minutes

Food for Thought No. 1 (Success)

There is only one success – to be able to spend your life in your own way.

---- Christopher Morley

2008-03-04 My Living Diary

Today is 4 March 2008, Tuesday.

At 0540 hour, my weight = 54.7 kg (Camry) BMI = 19.850

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

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

My Sleep Monitor for today (starting on 071101):

2008-03-04: (A) 0020 hr to 0520 hr = 5 hours 0 minutes

Simple ways to take at least 1.4 litre water daily

The following is my experience of drinking water daily:

(1) Drink 1 cup of water when I first get up in the morning = 200ml

(2) Drink 1 cup of water 30 minutes before breakfast = 200 ml

(3) Drink 1 cup of water 30 minutes before lunch = 200 ml

(4) Drink 1 cup of water 30 minutes before dinner = 200 ml

(5) Drink 1 cup of water after I pass urine for the 1st time during the day = 200 ml

(6) Drink 1 cup of water after I pass urine for the 2nd time during the day = 200 ml

(7) Drink 1 cup of water after I pass urine for the 3rd time during the day = 200 ml

Note: I normally stop taking water 2 hours before I sleep at night.

2008-03-03 My Living Diary

Today is 3 March 2008, Monday.

At 0540 hour, my weight = 55.0 kg (Camry) and BMI = 19.959.
(Note: Watson scale = 54.6 kg)

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

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-03: (A) 0030 hr to 0530 hr = 5 hours 0 minutes
2008-03-03: (B) 0930 hr to 1130 hr = 2 hours 0 minutes

Food taken on 2008-03-03, Monday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
50g Quaker instant oatmeal (smooth & Creamy)
1 serve of Mixed grains + sweet potato + red lentil Ref: H08B29
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1/2 3 in 1 coffee from latte
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
100g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 x of pork porridge with 1 egg and half youtiao about 400 kcal (as a standard)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
100g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1 x small hot dog meat only from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1577.50
(B) Actual Energy taken in the day (kcal) =1552.45
(C ) Energy Deficit for the day in kcal = (A) - (B) =25.05
(D) Total Water taken today (litres) =1.00
(E) Total Dietary Fibre taken in the day (grams) =26.14
(F) Total Protein taken in the day (grams) =53.06
(G) Total Fat taken in the day (grams) =26.52
(H) Total sugar taken in the day (grams) =58.05

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

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228

Mental Exercise 080303: NIL

Physical Exercise 080303: NIL

Bowel Movement on 080303: 1 x small to medium (1900 hr. Well formed Banana-shaped stools. Brown. Sunk. )

Bowel Movement on 080303: 1 x medium (2200 hr. Well formed Banana-shaped stools. Brown. Sunk. )