VITALS

• Weight: 73 kg (161 lbs)

• BMI: 24

MEDICATIONS

• Metformin 1000 mg at 7.30 a.m.

• Lisinopril 10 mg at 7.30 a.m.

• Metformin 1000 mg at 5.25 p.m. 

DIET

• Oatmeal with wheat bran

• Cup of tea with milk
• Mid-morning snack of almonds, peanuts, and cashews

• Grilled milkfish, lentil soup, millet and moringa omelet for lunch
• Crepe with shredded coconut for mid-afternoon snack
• Millet, lentils soup with sardines and moringa leaves for dinner

EXERCISE

• 100 diaphragmatic breathing

• 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 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 climbing steps

• 14700 walking steps