21 July 2022

      VITALS

• Weight: 68 kg
• BMI: 23
• BG: 6.3 at 2.45 p.m.
• BG: 6.0 at 6.15 p.m.
• BP: 107/63 at 2.45 p.m.
• BP: 118/71  at 6.15 p.m.
• 6 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.05 a.m.
• 1 multivitamin at 8.05 a.m.

DIET

• Breakfast: Barley with linseed, peanut butter, sorghum, dates, and a mug of fenugreek tea
• Lunch: Spicy salmon with gaichoy 
• Dinner: Basmati rice with spicy salmon and blanched cut  beans

SNACKS

• Pepitas
• Sunflower kernels 
• Two pears

EXERCISE 

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

Pumpkin seeds are a good source of zinc

Perth Underground Steps