12 July 2022 in Australia

VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.3 at 8.45 a.m.
• BG: 4.9 at 4.10 p.m.
• BP: 112/69 at 8.50 a.m.
• BP:  115/70 at 4.15 p.m.
•  7 hours of sleep

MEDICATION

• Trajentamet at 9.15 a.m.
• Amlodipine at 9.00 p.m.
• Trajentamet at 9.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 10.00 a.m.
• 1 multivitamin at 10.00 a.m.

SNACKS

• Apricots
• Orange

DIET

• Breakfast: Oatmeal with linseed, wheatgerm, and prunes 
• Lunch: Lebanese bread with olive oil and peanut butter 
• Dinner: Mushroom carbonarra 

EXERCISE 

• 100 torso twists
• 100 chair situps
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 5400 walking steps
• 30 minutes Ping Shuai Gong 

FACTOID

• Reduce the time you spend sitting down. 
• Get up up and walk about; it helps to improve your blood pressure.

 

Philippines 2017