21 March 2019

March 21, 2019

VITALS

• Weight: 71 kg
• BMI: 24
• BG: 7.1 at 12.30 p.m.

MEDICATION

• Metformin at  8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 7.25 p.m.
• 2 fish oil capsules

NUTS

• Peanuts
• Almonds
• Walnuts

FRUITS

• Pear
• Grapes
• Kiwi
• Banana

DIET

• Oatmeal with dates and a cup of coffee for breakfast
• Basmati rice, bitter gourd with eggs, pumpkin. and salad green for lunch
• Grilled pork, portabella mushrooms, fried sweet potato slices, and quinoa tabouleh for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 100 mountain poses
• 100 tree poses
• 100 knee bends
• 100 heel raises
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 pulldowns
• 100 leg presses
• 100 chest presses
• 100 wrist curls
• 100 bicep curls
• 100 tricep curls
• 100 hammer curls
• 1000 climbing stair steps
• 11,250 walking steps

Pulldowns at the Cairns Esplanade