31 August 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.4 at 7.00.a.m.
• BG: 5.0 at 6.25 p.m.
• BP: 118/73 at 8.25 a.m.
• BP: 116/68 at 6.30 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 6.45 p.m.
• Trajentamet at 6.45:p.m.

SUPPLEMENTS 

• 2 fish oil at 11 a.m.
• 1 iron tablet at 11 a.m.

DIET

• Breakfast: Oatmeal with one egg, linseed and a mug of cumin tea 
• Lunch: Roti paratha with Bega cheese 
• Dinner: Brown basmati rice with spicy chicken, blanched gaichoy and a mug of cumin tea 

SNACKS

• Almonds
• Pepitas
• Apricots

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 frog pose
• 100 butterfly pose
• 100 flamenco pose
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 plastic ball squeezes
• 100 tree pose
• 700 stair steps
• 15,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Malaysia National Day
31 August 1957