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