11 July 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.3 at 9.30 a.m.
• BG: 6.7 at 3.45 p.m.
• BP: 110/68 at 10.15; a.m.
• BP: 109/67 at  3.40 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 9.40 a.m.
• Amlodipine at 6.50 p.m.
• Trajentamet at 6.50 p.m.

SUPPLEMENTS 

• 1 fish oil at 9.45 a.m.
• 1 multivitamin at 9.45 a.m.

SNACKS

• One banana
• Two oranges
• Apricots

DIET

• Breakfast: Oatmeal with barley, wheat germ, linseed, prunes, cashews, and a mug of water
• Lunch: Lebanese whole meal bread with olive oil and Greek salad
• Dinner: Basmati rice with turmeric, lamb curry, sliced raw tomato, and spinach 

EXERCISE 

• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 500 stair steps
• 11000 walking steps
• 30 minutes Ping Shuai Gong 

Tall, Dark, and Handsome Joes 2019