14 July 2022

   VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.3 at  8.30 a.m.
• BG: 5.7 at 2.35 p.m.
• BP: 112/68 at 8.30 a.m.
• BP: 110/60 at 2.40 p.m.
•  8 hours of sleep

MEDICATION

• Trajentamet at 9.10 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 9.15 a.m.
• 1 multivitamin at 9.15 a.m.

SNACKS

• One banana
• One orange
• Apricots
• Avocado 

DIET

• Breakfast: Oatmeal with linseed, banana, cashews, and a mug of fenugreek tea
• Lunch: Basmati rice with turmeric, spicy salmon, and gaichoy 
• Dinner:  Brown basmati rice with fried bitter gourd and eggs.

EXERCISE 

• 100 torso twists
• 100 chair situps
• 100 reverse crunches
• 100 resistance band leg press
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 calf  stair steps
• 7600 walking steps
• minutes Ping Shuai Gong 

Fried rice