16 January 2019

VITALS

• Weight: 73 kg (161 lbs)

• BMI: 24

MEDICATIONS

• Metformin 1000 mg at 6.15 a.m.

• Lisinopril 10 mg at 6.15 a.m.

• Metformin 1000mg at 6.25 p.m. 

DIET

• Oatmeal with milk, wheat bran, and dates

• Cup of coffee with milk

• Grilled salmon, blanched waterleaf, and basmati rice with turmeric for lunch

• Grilled salmon and blanched waterleaf for dinner

EXERCISE

• 100 diaphragmatic breathing exercises

• 100 yoga abdominal crunches

• 100 hamstring curls

• 100 yoga cobra pose

• 100 yoga extended puppy pose

• 100 yoga tree pose

• 100 yoga mountain pose

• 100 knee bends

• 100 side step jacks

• 100 alternate knee crunches

• 100 mountain climbers

• 100 squats

• 100 hand grip crunches

• 100 bicep curls

• 100 hammer curls

• 100 wrist curls

• 100 forward bends

• 100 acupressure squeezes of fingers

• 100 acupressure squeezes of each palm

• 100 acupressure squeezes of each thigh

• 100 acupressure squeezes of each arm

• 100 acupressure squeezes of each calf

• 100 chest presses

• 100 leg presses

• 100 pulldowns

• 100 heel raises

• 1000 stair steps

• 16600 walking steps

My Favorite Organic Vegetable

Waterleaf (Talinum in Filipino)

Image source: Wikipedia