30 June 2022

  VITALS

• Weight: 69 kg
• BMI: 23
• BG: 5.9 at 7.45 a.m.
• BG:5.2 at 2.00 p.m.
• BP: 116/65 @ 8.00 a.m.
• BP: 110/67 @ 2.05 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.40 a.m.
• Amlodipine at  p.m.
• Trajentamet at 5 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.00 a.m.
• 1 multivitamin at 8.00 a.m.

DIET

• Breakfast: Oatmeal with linseed, prunes, and peanut butter
• Lunch: Basmati rice with beans and chicken
• Dinner: Egg noodles with sausage and green beans 

EXERCISE 

• 100 reverse crunches
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 700 stair steps
• 10,600 walking steps
• 30 minutes Ping Shuai Gong 

Hanoi

29 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG: 5.9 at 7.30 a.m.
• BG: xxx at  xxx p.m.
• BP: 117/72 @ 8.30 a.m.
• BP: 126/73 @  9.00 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.30 a.m
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 6.30 p.m.
• 1 multivitamin at 6.30 p.m.

DIET

• Breakfast: Two slices of multigrain bread with olive oil and boiled barley, oatmeal, linseed, and a mug of skim milk
• Lunch: Barley with prunes
• Dinner: Rice with mackerel, mixed veggies, and watermelon 

EXERCISE 

• 100 chair sit ups
• 100 knee bends
• 100 reverse crunches
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 700 stair steps
• 10,400 walking steps
• 30 minutes Ping Shuai Gong 

Watermelon Pizza

28 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.5 at 7.30 a.m.
• BG: 5.7 at  5.00 p.m.
• BP: 111/65 @ 8.30 a.m.
• BP: 111/68 @  7.00 p.m.
• 8.5 hours of sleep

MEDICATION

• Trajentamet at  7.30 a.m.
• Amlodipine at 9.00 p.m.
• Trajentamet at 9.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.00 a.m.
• 1 multivitamin at 8.00 a.m.

SNACKS

• Cashews
• Prunes
• Sunflower kernels 

DIET

• Breakfast: Roti chanai and cup of coffee
• Lunch: Basmati rice with fried spanish mackerel and spinach soup
• Dinner: Basmati rice with fried mackrel and pumpkin soup

EXERCISE 

• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 500 stair steps
• 12,300 walking steps
• 30 minutes Ping Shuai Gong 

Dragon fruit in Bali

27 June 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.2 at 8.30 a.m.
• BP 111/62 @ 8.25 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  8 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS

• Fish oil at 8.00 p.m.
• Multivitamin at 8.00 p.m.

SNACKS

• Cashews
• Prunes
• Sunflower kernels 
• One orange
• One banana

DIET

• Breakfast: Two small half-boiled eggs and oatmeal with peanut butter, linseed, millet, and a cup of coffee
• Lunch: Two roti chanai
• Dinner: Rice with Fremantle sardine, lentil soup, and slices of tomato 
• Dessert: Watermelon 

EXERCISE 

• 100 chair sit ups
• 100 reverse crunches
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 10,500 walking steps
• 30 minutes Ping Shuai Gong

 Hibiscus in Honolulu 

26 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.2 at 8.30 a.m.
• BG: 4.8 at 2.30 p..m.
• BP: 115/71 @ 10.30 a.m.
• BP: 107/68 @:2.30 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  9.09 a.m.
• Amlodipine at 5.45 p.m.
• Trajentamet at 5.45 p.m.
• 1 fish oil at 8.15 p.m.
• 1 multivitamin at 8.15 p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• Two oranges
• Two small bananas 

DIET

• Breakfast: Oatmeal with one egg, linseed, peanut butter, millet, and dates, and two cups of plain tea
• Lunch: Lentils, potato, spinach, and rice
• Dinner: Rice with chicken and spinach

EXERCISE 

• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 400 stair steps
• 11,000 walking steps
• 30 minutes Ping Shuai Gong 

Fraser's Hill

25 June 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG 6.3 at 8.00 a.m.
• BG xxxx p.m.
• BP 102/65 @ 12.45 p.m.
• 9 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 6.30 p.m.
• Trajentamet at 6.30 p.m.

SNACKS

• Walnuts
• Prunes
• Raisins
• Sunflower kernels 
• Two oranges

DIET

• Breakfast: Oatmeal with one egg, linseed, millet, and dates
• Lunch: Cheeseburger and two cups of cappuccino 
• Dinner: Roti chanai

EXERCISE 

• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 11,000 walking steps
• 30 minutes Ping Shuai Gong

Joe Choo, Joe Fernandez, Joe Khoo

The three Joes

24 June 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG: 5.8 at 5.30 a.m.
• BG 5.7 at 3.45 p.m.
• BP: 111/68 @ 5.45 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  6.00 a.m.
• Amlodipine at 6.30 p.m.
• Trajentamet at 6.30 p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• Two oranges

MEALS

• Breakfast: One half boiled egg
          Oatmeal with linseeds, millet,              peanut butter, sunflower                        kernels, prunes, an two cups of          plain tea
• Lunch: Roti chanai
• Dinner: Rice with lentil soup, and fried chicken with soy sauce 

EXERCISE 

• 50ù chair sit ups
• 20 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 wrist curls
• 100 bicep curls
• 100 plastic ball squeezes
•  700 stair steps
•  11,500 walking steps
•  30 minutes Ping Shuai Gong

            Cheras Garden Flowers

23 June 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG 6,5 at 8.30 a.m.
• BG 5.7 at 2.30 p.m.
• BP: 123/75 at 10.00 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 6.30 p.m.
• Trajentamet at 6.30 p.m.

SNACKS

• Walnuts
• Sunflower kernels 
• One orange
• One banana

DIET

• Breakfast: One banana
• Lunch: Rice with scrambled tempeh 
• Cup of coffee 
• Dinner: Eggplant omelette with rice

EXERCISE 

• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 9000 walking steps
• 30 minutes Ping Shuai Gong

Royal Selangor Golf Club, KL

Lunch with Joe Choo

21 June 2022

21 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG 6.6 at 8.30 a.m.
• BG 4.8 at 2.00 p.m.
• 7.5 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 6.45 p.m.
• Trajentamet at 6.45 p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• Two oranges
• Two bananas

DIET

• Breakfast: Scrambled tempeh with eggs and bean sprouts
• 2 mugs of plain tea
• Lunch: Hokkien mee 
• Dinner: Tofu soup with green beans

EXERCISE 

• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 abdominal crunches
• 100 mountain climbers
• 100 tree poses
• 100 heel raises
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 wrist curls
• 100 bicep curls
• 100 tricep curls
• 100 plastic ball squeezes
• 600 stair steps
• 13,000 walking steps
• 30 minutes Ping Shuai Gong

22 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG 5.9 at 8.30 a.m.
• BG 4.6 at 4.00 p.m.
• BP 122/78 @ 8.45 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• Two oranges
• Two bananas
• Papaya

DIET

• Oatmeal with one egg, linseed, millet, and dates for breakfast
• Lunch: popcorn
• Dinner: Fried rice with tempeh and green beans
• Chocolate ice cream for dessert

EXERCISE 

• 100 chair sit ups
• 50 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 11,500 walking steps
• 30 minutes Ping Shuai Gong

,

20 June 2022

 20 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG 7.2 at 7.30 a.m.
• BG 5.0 at 3.00 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 8.10 p.m.
• Trajentamet at 8.10 p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 

FRUITS

• Oranges
• Banana

DIET

• Oatmeal with linseed, millet, and dates for breakfast
• Lunch: Hokkien mee 
• Dinner: Bakuteh soup

EXERCISE 

• 50 chair sit ups
• 20 diaphragmatic breathing
• 20 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 20 tree poses
• 100 heel raises
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 palm acupressure
• 100 finger acupressure
• 100 ear qi gong
• 100 wrist curls
• 100 bicep curls
• 100 tricep curls
• 100 plastic ball squeezes
• 300 stair steps
• 13,000 walking steps
• 30 minutes Ping Shuai Gong

19 June 2022

 19 June 2022

VITALS

• Weight: 70 kg
• BMI: 23
• BG 8.2 at 7.30 a.m.
• BG 5.9 at 4.45 p.m.
• Slept for 7 hours

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

NUTS

• Cashews
• Almonds
• Walnuts
• Sunflower kernels 

FRUITS

• Oranges
• Banana

DIET

• Oatmeal with linseed, peanut butter, and dates for breakfast
• Lunch: Fried basa and green beans 
• Dinner: Hokkien mee

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 torso twists
• 100 mountain climbers
• 20 mountain poses
• 100 tree poses
• 100 heel raises
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 palm acupressure
• 100 finger acupressure
• 100 ear qi gong
• 100 wrist curls
• 100 bicep curls
• 100 tricep curls
• 100 plastic ball squeezes
• 600 stair steps
• 10,000 walking steps
• 30 .minutes Ping Shuai Gong

18 June 2022

18 June 2022

VITALS

• Weight: 70 kg
• BMI: 23
• BG 6.0 at 7.00 a.m.
• BG 4.7 ar 2 p.m.

MEDICATION

• Trajentamet at  8.00 a.m.
• Amlodipine 7.15 p.m.
• Trajentamet lat 7.15 p.m.

NUTS

• Cashews
• Almonds
• Walnuts
• Sunflower kernels 

FRUITS

• Oranges
• Banana

DIET

• Oatmeal with linseed, peanut butter, and dates for breakfast
• Skipped lunch
• Turmeric soup with tofu, rice noodles, and spinach for dinner
• Crumble tart for dessert

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 20 torso twists
• 100 mountain climbers
• 20 mountain poses
• 20 tree poses
• 20 knee bends
• 100 heel raises
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 palm acupressure
• 100 finger acupressure
• 100 wrist curls
• 100 bicep curls
• 100 tricep curls
• 100 plastic ball squeezes
• 400 climbs of stair steps
• 10,000 walking steps