23 August 2022

VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.4 at 8.25 a.m.
• BP: 112/73 at 805 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 7.15 p.m.
• Trajentamet at 7.15 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.15 a.m.
• 1 multivitamin at 8.15 a.m.
• 1 iron tablet at 8.15 a.m.

DIET

• Breakfast: Oatmeal with sunflower kernels, apricots and a mug of black Ceylon tea
• Lunch: Roti chanai with mozzarella cheese
• Dinner: Brown basmati rice with turmeric, spicy basa and mug of cumin tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 
• Two navel oranges

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 reverse crunches 
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 leg press 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 plastic ball squeezes
•  700 stair steps
•  12,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Fresh Australian avocados