20 July 2022

      VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.5 at 6.50 a.m.
• BG:  5.7 at 4.00 p.m.
• BP: 117/70 at 6.55 a.m.
• BP: 110/73 at 4.05p.m.
•  7 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m.
• Amlodipine at 5.40 p.m.
• Trajentamet at 5.40 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.30 a.m.
• 1 multivitamin at 7.30 a.m.

DIET

• Breakfast: Oatmeal with linseed, sorghum, dates, and a mug of fenugreek tea
• Lunch: Baked beans with basa fish and crumbled tofu
• Dinner: Barley with carrot 

SNACKS

• Pepitas
• Sunflower kernels 
• Peanuts

EXERCISE 

• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 wrist curls
• 100 leg presses 
• 100 cobbler pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 250 stair steps
• 11,000 walking steps
• 30minutes Ping Shuai Gong 

Joe Khoo, Adnan, Joe Fernandez, Joe Choo