22 July 2022

      VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.00 at 8.30 a.m.
• BG: 5.8 at 6.00 p.m.
• BP: 101/61 at 2.05 p.m.
• BP: 100/65 at 8.25 p.m.
• 8 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 8.00 a.m.
• 1 multivitamin at 8.00 a.m.

DIET

• Breakfast: Oatmeal with barley, sorghum, linseed peanut butter, dates and a mug of fenugreek tea
• Lunch: wholemeal bread bun with olive oil spread 
• Dinner: Basmati rice with spicy mackerel  and blanched coriander leaves

SNACKS

• Pepitas
• Apricots 

EXERCISE 

• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 leg raise
• 100 wrist curls
• 100 cobbler pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 250 stair steps
• 9000 walking steps
• 30 minutes Ping Shuai Gong