29 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.8 @ 7.30 am

BG: 4.2 @ 12.20 pm

BP: 120/73 @ 7.35 am

BP: 121/72 @ 12.30 pm

8  hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30  am

Terbinafine at 7.30 a.m 

Trajentamet at 5.30 pm

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00 am

DIET

• Breakfast: Parotta with cheese and carrot 
• Lunch: Quinoa with peanut butter, sorghum, dates, sultanas, pepitas, wheatgerm and Sunflower kernels 
• Dinner: Egg pasta with teriyaki tofu, lettuce leaves and cumin tea

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 600 climbing steps 

 12,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Street art, Hay Street 2022

28 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 5.7 @ 7.00 am

BG: 4.8 @ 12.45 pm

BP:108/67 @ 7.05 am

BP: 114/67 @ 5.45 pm

8  hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Terbinafine at 7.15 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30 am

DIET

• Breakfast: Parotta with grated cheese, grated carrot, dragon fruit and avocado
• Lunch: Basmati rice with turmeric, vegetable soup and slice of fruit cake for dessert 
• Dinner: 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 641 climbing steps 

 9,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

       State Library of NSW 

1999-2003

27 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.9 @ 7.05 am

BG: 5.2 @ 10.30 am

BP: 126/76 @ 7.10 am

BP: 116/73 @ 8.30 pm

 8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Terbinafine at 7.15 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30 am

DIET

• Breakfast: Char kwayteow with, prawns, cabbage and apple juice
• Lunch: Paratha with grated carrot and cheese
• Dinner: Fried rice with egg, anchovies, peri peri and spicy vegetable soup followed by dragon fruit 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 11,600 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

       Hay Street Mall, 2022

26 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.7 @ 7.05 am

BG: 5.5 @ 10.15 am

BP: 126/69 @ 7.10 am

BP: 115/71 @ 10.20 am

 7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Parotta with grated carrot
• Lunch: Basmati rice with spicy lentils and tomatoes 
• Dinner: Fried kwayteow with tofu, choysum, bean sprouts and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

300 climbing steps

11,400 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Hungry Ghosts Festival, 2019

25 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 7.1 @ 6.30 am

BG: 5.5 @ 10.20 am

BP: 107/69 @ 6.35 am

BP: 7 @  pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.20 a.m 

1 iron capsule @ 7.20 am

DIET

• Breakfast: Parotta with grated carrot
• Lunch: Roast chicken with mash potato and
• Dinner: Basmati rice, spicy lentils, yogurt, choysum  and bean sprouts 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

500 climbing steps 

9,700 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

  St Mary's Cathedral, 2022

24 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.1 @ 6.50 am

BG: 6.0 @ 6.05 pm

BP: 122/75 @ 7. 00 am 

BP: 125/72 @ 6.10 pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 a.m 

Terbinafine at 7.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30  am

DIET

• Breakfast: Parotta with grated cheese and grated carrot 
• Lunch: Fruit bread with butter
• Dinner: Fried white flat noodles with eggs, banana prawns, bean sprouts and choysum 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 600 climbing steps 

13,200 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Our Family Singer Sewing Machine, 1953

23 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.6 @ 7.45 am

BG: 6.0 @ 5.10 pm

BP: 116/67 @ 7.50 am

BP: 128/72 @ 5.50 pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 8.15 a.m 

1 iron capsule @ 8.15 am

DIET

• Breakfast: Oatmeal with teff, rye flakes, wheatgerm, cocoa, dates, sultanas, sunflower kernels and pepitas
• Lunch: Cauliflower rice, spicy lentils, salmon and yogurt 
• Dinner: Parotta with grated cheese

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

9,300 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

22 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.4 liters

BG: 6.9 @ 6.20 am

BG: 5.6 @ 12.35 pm

BP: 113/73 @ 6.25 am

BP: 115/69 @ 12.40 pm

 8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron capsule @ 7.30 am

DIET

• Breakfast: Parotta with grated carrot
• Lunch: Basmati rice with fried salmon and gaichoy
• Dinner: Cauliflower rice with spicy lentils, salmon, okra and yogurt

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

     682 climbing steps 

12,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

          Fremantle flowers

21 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

8  hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron capsule @ 9.00 am

DIET

• Breakfast: Quinoa, teff, LSA, rye flakes, peanut butter, dates and sultanas 
• Lunch: Toasted raisin bread
• Dinner: Pasta bolognese

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 climbing steps 

 4,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

      Fruit Mince Pies, 2022

20 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.1 @ 6.40 am

BG: 5.3 @ 2.30 pm

BP: 111/70 @ 6.25 am

BP: 120/71 @ 2.35 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.20 a.m 

1 iron capsule @ 7.20 am

DIET

• Breakfast: Parotta with grated carrot
• Lunch: Lentil shepherd 
• Dinner: Basmati rice with, fried salmon and potato salad

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 524 climbing steps 

9,300 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

19 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 

BG: 5.3 @ 8.15 am

BG: 5.0 @ 2.25 pm

BP: 118/72 @ 8.20 am

BP: 122/71 @ 2.30 pm

7 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Terbinafine at 8.30 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.45 a.m 

1 iron capsule @ 8.45 am

DIET

• Breakfast: Quinoa, teff, LSA, rye flakes, sultanas, dates, pepitas and white flat
• Lunch: Pasta with chicken and tomatoes 
• Dinner: Bolognese pasta with chicken, green peas and tomatoes

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 700 climbing steps 

9,300 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

    Hay Street, Perth Artwork

18 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 

BG: 5.1 @ 12.20 am

BG: 5.9 @ 5.50 p.m.

BP: 110/67 @ 12.25  pm 

BP: 113/68 @ 6.00_ pm

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron capsule @ 9.00 am

DIET

• Breakfast: Parotta with grated carrot
• Lunch: Basmati rice with spicy mackerel, lentils and yogurt salad
• Dinner: Basmati rice with spicy chicken and stir-fried gaichoy

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

500 climbing steps 

16,200 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

       Vegetarian casserole

17 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.2 @ 1.15 pm

BP: 110/61 @ 7.30 am

8  hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m. 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.15 a.m 

1 iron capsule @ 8.15 am

DIET

• Breakfast: Oatmeal with teff, LSA, cocoa, sultanas, dates and cumin tea 
• Lunch: Bolognese pasta with potato salad
• Dinner: Basmati rice with turmeric, spicy lentils with tomatoes and mackerel

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 750 climbing steps 

10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

16 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liters

BG: 5.5 @ 8.20 am

BG: 5.6 @ 12.20 pm

BP: 120/72 @ 8.25 am

BP: 106/65  @ 12.25 pm

8  hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron capsule @ 9.00 am

DIET

• Breakfast: Oatmeal, rye flakes, teff, sorghum, oat bran, peanut butter and white flat coffee 
• Lunch: Bolognese pasta
• Dinner: Vegetable casserole with beet, spinach and tomatoes 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm 

818 climbing steps 

9,400 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

         Our pantry in Perth

15 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.5 @ 7.10 am

BG: 5.8 @ 1.55 pm

BP: 113/69 @ 7.15 am

BP: 117/74 @ 2.00 pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 10.00 a.m 

1 iron capsule @ 10. 00 am

DIET

• Breakfast: Quinoa with millet, rye flakes, sorghum, teff, oat bran, peanut butter, sultanas, dates and flat white coffee
• Lunch: Paratha with beetroot and carrot
• Dinner: Basmati rice with turmeric and spicy lentils

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 524 climbing steps 

 1,750 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Horse gram and chickpeas for dinner

14 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.0 @ 7.40 am

BG: 5.3 @ 12.45 pm

BP: 111/66 @ 7.45 am

BP: 107/65 @  pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.00 am 

Amlodipine at 8.00 am

Terbinafine at 8.00.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 8.10 a.m 

1 iron capsule @ 8.10 am

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot and cumin tea
• Lunch: Basmati rice with turmeric and spicy mackerel, beet and tomatoes
• Dinner: Basmati rice with turmeric, casserole of beet, radish and tomatoes

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 855 climbing steps 

 11,613 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Joe Khoo's birthday today, 

14 Dec 2022

13 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.9 @ 8.00 am

BG: 7.0 @ 6.25 pm

BP: 119/71 @ 8.05 am

BP: 107/69 @ 6.20 pm

8  hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Terbinafine at 8.30 a.m 

Trajentamet at 6.15 pm

SUPPLEMENTS

3 fish oil @ 8.45 a.m 

1 iron capsule @ 8.45 am

DIET

• Breakfast: Oatmeal with rye flakes, pepitas, sunflower kernels, dates, sultanas, oat bran, peanut butter and sorghum
• Lunch: Basmati rice with spicy lentils and tomatoes
• Dinner: Basmati rice with spicy mackerel, tomatoes and beets

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 700 climbing steps 

 11,00 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Mushrooms for dinner, 2016

12 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.3 @ 7.35 am

BG: 5.4 @ 4.55 pm

BP: 118/70 @ 7.40 am

BP: 121/72 @ 5.05 pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at pm

SUPPLEMENTS

3 fish oil @ 8.20 a.m 

1 iron capsule @ 8.20 am

DIET

• Breakfast: Quinoa with teff, millet, peanut butter, dates and raisins 
• Lunch: Basmati rice with turmeric, roast chicken, roquet and yogurt salad
• Dinner: Zucchini noodle soup with carrots and salmon

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 454 climbing steps 

 12,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Santa at Westfield Mall, 2022

11 December 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 6.3 @ 7.50 am

BG: 6.0 @ 1.15 pm

BP: 119/73 @ 7.55 am

BP: 100/67 @ 1.29 pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at pm 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00 am

DIET

• Breakfast: Quinoa with linseed, sorghum, oat bran, peanut butter, sultanas, dates and cumin tea 
• Lunch: Basmati rice with roast chicken, spicy lentils and tomato
• Dinner: Basmati rice with turmeric, roast chicken and gaichoy 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 520 climbing steps 

 12,600 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

The discarded Buddha, 2022

10 December 2022

 

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.2 @ 6.45 am

BG: 5.2 @ 2.00 pm

BP: 121/72 @ 7.15 am

BP: 120/73 @ 2.15 pm

 8 hours of sleep

MEDICATION

Trajentamet at 7.00 a.m.

Amlodipine at 7.00 a1.m.

Terbinafine at 7.00 a.m. 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.30.m.

1 iron capsule @ 7.30 a.m.

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot 
• Lunch: Vermicelli noodles with eggs, salmon and gaichoy 
• Dinner: Roast chicken 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 620 climbing steps 

10,020 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai 

 

          Breakfast today

9 December 2022

     First studio photo, 1960

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 6.5 @ 8.15 am

BG: 6.1 @ 12.00 pm

BP: 125/72 @ 8.20 am

BP: 112/61 @ 12.10 pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.25 a.m.

Amlodipine at 8.25 a.m.

Terbinafine at 8.25 a.m. 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 8.30 a.m.

1 iron capsule @ 8.30 a.m.

DIET

• Breakfast: Quinoa with teff, sorghum, oat bran, pepitas, sultanas, dates and cumin tea 
• Lunch: Parotta with grated carrot
• Dinner: Basmati with spicy lentils, salmon and gaichoy 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 
• Roasted chicken wings with sliced tomatoes 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

700 climbing steps 

 9,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

        Fried rice for dinner

8 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.9 @ 7.50 am

BG: 4.8 @ 2.50 pm

BP: 123/72 @ 7.55 am

BP: 111/66 @ 2.55 pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.00.m.

Amlodipine at 8.00 a.m.

Terbinafine at 8.00 a.m. 

Trajentamet at 6.00 p.m.

SUPPLEMENTS

3 fish oil @ 8.10 a.m.

1 iron capsule @ 8.10 a.m.

DIET

• Breakfast: Quinoa with teff, sorghum, wheatgerm, peanut butter and white flat coffee 
• Lunch: Basmati rice with spicy lentils and cumin tea
• Dinner: 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 600 climbing steps 

 10,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

             Selayang, 2019

7 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter 

BG: 5.7 @ 6.30 am

BG: 4.7 @ 2.15 pm

BP: 119/69  @ 6.35  am

BP: 112/65 @ 2.20 pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.00 a.m.

Amlodipine at 7.00  a.m.

Terbinafine at 7.00 a.m. 

Trajentamet at 7.30 p.m.

SUPPLEMENTS

3 fish oil @ 7.15 a.m.

1 iron capsule @ 7.15  a.m.

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot and cumin tea
• Lunch: Basmati rice with turmeric and spicy salmon with gaichoy 
• Dinner: Basmati rice with turmeric, spicy egg curry and coleslaw 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 
• One Kensington mango

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 cobbler pose

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 350 climbing steps 

 10,200 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Marilyn Yordy's birthday gift, 1986