30 September 2022

     VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 4.8 @ 7.45 a.m.
• BG: 5.0 @ 1.50 p.m.
• BP: 106/65 @ 8.05 p.m.
• BP: 105/73 @ 1.55 p.m.
•  hours of sleep

MEDICATION

• Trajentamet at  8.00 a.m.
• Amlodipine at 6.50 p.m
• Trajentamet at 6.50 p.m.

SUPPLEMENTS 

• 2 fish oil at  8.00 a.m.
• 1 iron capsule 8.00 a.m.

DIET

• Breakfast:  Oatmeal with barley,  linseed, teff, sorghum, wheatgerm, dates, raisins and beet juice
• Lunch: Tortilla wrap with carrot
• Dinner: Basmati rice with turmeric, spicy mackerel, lettuce and cumin tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  650 climbing steps
•  16,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

            Hay Street Mall

29 September 2022

     VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 7.15 a.m.
• BG: 5.1 at 12.40 p.m.
• BP:119/70 at 7.20 a.m.
• BP: 112/66 at 12.45 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at  7.30 a.m.
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.30 a.m.
• 1 iron capsule at 7.30 a.m

DIET

• Breakfast: Oatmeal with linseed, teff, quinoa, horse gram and fenugreek tea 
• Lunch: Basmati rice with tofu and beet juice
• Dinner: Singapore noodles with Tiger prawns, eggs and lettuce

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  600 climbing steps
• 13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Blue tree along Hay Street,                 Perth 2022

27 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.3 at 7.00 a.m.
• BG: 5.0 at 4.20 p.m.
• BP: 117/73 at 7.05 a.m.
• BP: 110/68 at 4 .25 p.m
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.15 a.m.
• Amlodipine at 7.30 p.m 
• Trajentamet at 7.30 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.15 a.m.
• 1 iron tablet at 7.15 a.m.

DIET

• Breakfast: Oatmeal with barley, linseed, sorghum, teff, wheatgerm, raisins and fenugreek tea
• Lunch: Basmati rice with turmeric, spicy salmon, fried tofu, lettuce and fenugreek tea 
• Dinner: Tortilla wrap with carrot

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 400 climbing steps
• 14,600 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Australian art at AGWA, 2022

28 September 2022

          VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.6 at 7.15 a.m.
• BG: 4.7 at 6.40 p.m.
• BP: 123/68 at 7.20 a.m.
• BP: 117/67 at 9.40 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.45 a.m.
• 1 iron capsule 7.45 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, linseed, peanut butter, dates, sorghum, wheatgerm and barley water
• Lunch: BBQ cheeseburger and cappuccino
• Dinner: Basmati rice with spicy salmon

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 reverse crunches 
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bendsFlowers
• 100 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  600 climbing steps
•  13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Flowers on my exercise route

18 August 2022

  VITALS

• Weight: 67 kg
• BMI: 23
• BG: 5.6 at 8.30 a.m.
• BG: 6.2 at 4.00 p.m.
• BP: 106/66 at 8.35 a.m.
• BP: 110/73 at 4.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.30 a.m.
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.45 a.m.
• 1 multivitamin at 8.45 a.m.
• 1 iron tablet at 8.45 a.m.

DIET

• Breakfast: Oatmeal with dates, peanut butter and a mug of cumin tea 
• Lunch: lBrown basmati rice with vegetable salad
• Dinner: Roti chanai and mandarins 

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 leg presses
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 10,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Noah, the 48th Fernandez 

         family member 

29 June 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG 
• BG xxxx p.m.
• BP xxxx @ xxxx a.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at  a.m.
• Amlodipine at xxx p.m.
• Trajentamet at xxx p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• One orange
• One banana

DIET

• Breakfast:
• Lunch: 
• Dinner: xxxxx

EXERCISE 

• 50 chair sit ups
• 70 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 climbing steps
• 12,000 walking steps
• 30 minutes Ping Shuai Gong

26 September 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 7.0 at 6.20 a.m.
• BG: 5.9 at 2.20 p.m.
• BP: 111/71 at 6.25 a.m.
• BP: 104/63 at 2.25 p.m. 
• 7 hours of sleep

MEDICATION

• Trajentamet at 6.30 a.m.
• Amlodipine at  5.20 p.m.
• Trajentamet at 5.20 p.m.

SUPPLEMENTS 

• 2 fish oil at 6.30 a.m.
• 1 iron capsule at 6.30 a.m.

DIET

• Breakfast: Oatmeal, barley flakes, linseed, quinoa, wheatgerm and fenugreek tea 
• Lunch: Whole grain tortilla wrap with cheddar cheese
• Dinner: Basmati rice with spicy salmon, fried tofu with lettuce and fenugreek tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  540 climbing steps
•  12500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

              Feeling good

25 September 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG:5.5 at 6.24 a.m.
• BG: 4.7 at 2.10 p.m.
• BP: 118/72 at 6.25 a.m.
• BP: 104/66 at 2.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.30 p.m.
• Amlodipine at  7.30 p.m 
• Trajentamet at 7.30 p.m.

SUPPLEMENTS 

• 2 fish oil at 6.35 a.m.
• 1 iron capsule at 6.35 a.m.

DIET

• Breakfast:  Oatmeal with barley flakes, linseed, quinoa, dates, pepitas and cumin tea 
• Lunch: Chicken leek pie
• Dinner: Basmati rice with spicy salmon, lettuce, pavlova for dessert and fenugreek tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  600 climbing steps
•  14,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

             Prawn salad

24 September 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 8.00 a.m.
• BG: 4.8 at 3.50 p.m.
• BP: 113/65 at 8.05 a.m.
• BP: 123/71 at 3.55 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  8.10 a.m.
• Amlodipine at  
• Trajentamet at 

SUPPLEMENTS 

• 2 fish oil at  8.10 a.m.
• 1 iron capsule at 8.10 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, teff,  linseed, dates and fenugreek tea 
• Lunch: Whole grain tortilla wrap with cheddar cheese 
• Dinner: Basmati rice with spicy salmon, lettuce and pavlova for dessert

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 600 climbing steps
• 11,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

23 September 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 at 7.10 a.m.
• BG: 5.9 at 6.10 p.m.
• BP: 117/72 at 7.15 a.m
• BP: 115/70 at 6.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.15 a.m.
• Amlodipine at  6.20 p.m.
• Trajentamet at 6.20 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.15 a.m.
• 1 iron capsule at 7.30 a.m.

DIET

• Breakfast: 1 mandarin
• Lunch: 1 mandarin
• Dinner: 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  500 climbing steps 
•  19,400 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

     Superior Court, Perth 

17 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 7.00 a.m.
• BG: 5.2 at 2.30 p.m.
• BP: 107/73 at 7.05 a.m.
• BP: 104/66 at 2.35 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 7.30 p.m.
• Trajentamet at 7.30 p.m.

SUPPLEMENTS  

• 2 fish oil at  8.00 a.m.
• 1 iron tablet at 8.00 a.m.

DIET

• Breakfast: 2 pancakes with butter, marmalade and fenugreek tea
• Lunch: Tortilla wrap with carrot 
• Dinner: Brown basmati rice with scrambled tofu and fenugreek tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 400 climbing steps
• 13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Honolulu, 2020

              

22 September 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 7.00 a.m
• BG: 6.1 at 4.25 p.m.
• BP: 118/69 at 7.05 a.m.
• BP: 114/71 at 4.30 p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS 

• 2 fish oil at  7.15 a.m.
• 1 iron tablet at 7.30 p.m.

DIET

• Breakfast:  Oatmeal with barley, linseed, dates and flat white coffee with no sugar 
• Lunch: Wholemeal tortilla with scraped carrot and onions
• Dinner: Brown basmati rice with scrambled eggs, lettuce and salmon

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  500 climbing steps
•  11,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Food for thought 

If your Albumin/Creatinine ratio (ACR) is borderline above 2.8, you may want to consider talking to your doctor about a renal diet that includes the following dietary restrictions:

•  Sodium less than 2,300 mg per day
• Phosphorus less than 3,000 mg per day
• Potassium less than 2,000 mg per day

Source: www.healthline.com

     Wild flowers in Perth city

21 September 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 7.25 a.m.
• BG: 5.0 at 5.30 p.m.
• BP:129/71  at 7.30 a.m.
• BP: 124/71 at 5.35 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 5.45 p.m.
• Trajentamet at 5.45 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.30 a.m.

DIET

• Breakfast: Oatmeal with barely flakes, peanut butter, dates and flat white coffee 
• Lunch: Whole grain tortilla wrap with cheese, onion and fenugreek tea
• Dinner: 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  400 climbing steps
• 11,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Spring flowers in bloom 

              Perth 2022

20 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG:6.5 at 7.30 a.m.
• BG: 6.0 at 3.40 p.m.
• BP:117/69 at 7.40 a.m.
• BP:118/64 at 3.45  p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS 

• 2 fish oil at  8.00 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, dates, raisins and fenugreek tea 
• Lunch: Tortilla wrap with carrot
• Dinner: Brown basmati rice with spicy basa and lettuce

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 400 stair steps
• 12,200 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

   Matagarup Bridge across the Swan River. Matagarup in the local language means water is knee deep to cross

19 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG:5.2 at 7.20 a.m.
• BG: 4.9 at 12.15 p.m.
• BP: 122/71 at 7.25 a.m.
• BP: 124/76  at 12.20 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 8.45 p.m.
• Trajentamet at 8.45 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.45 a.m.

DIET

• Breakfast: Oatmeal with an egg, linseed, peanut butter, dates and cumin tea 
• Lunch: Tortilla wrap with carrot and onion
• Dinner: Brown basmati rice with lentils and fenugreek tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats 
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 200 climbing steps
• 14,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

9 a.m. appointment with ophthalmologist at Royal Perth Hospital today.

           Fraser's Hill flowers, 1999

18 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 6.24 a.m.
• BG: 6.2 at 7.00 p.m.
• BP: 115/65 at 6.25 a.m.
• BP: 110/66 at 7.10 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.50 a.m.
• Amlodipine at  p.m.
• Trajentamet at p.m.

SUPPLEMENTS 

• 2 fish oil at 7.00 a.m.
• 1 iron tablet at  6.50 a.m.

DIET

• Breakfast: Tortilla wrap with carrot, Bega cheese, onion, chilly and fenugreek tea 
• Lunch: Tortilla wrap with carrots and fenugreek tea 
• Dinner: Brown basmati with scrambled tofu and fenugreek tea 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 presses 
• 100 squats
• 100 calf acupressure
• 100 thigh acupressure
• 100 foot acupressure
• 100 arm acupressure
• 100 plastic ball squeezes
• 400 climbing steps
• 11,300 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

                 

                                 Australian art

8 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.8 at 8.00 a.m.
• BG: 6.1 at 2.55 p.m.
• BP: 112/66 at 8.05 a.m.
• BP: 110/62 at 3.00 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 7.20 p.m.
• Trajentamet at 7.20 p.m.

SUPPLEMENTS 

• 2 fish oil at 8.10 a.m.
• 1 iron tablet at 8.10 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, walnuts and mug of fenugreek tea 
• Lunch: Vegetarian pizza and a glass of warm milk
• Dinner: Brown basmati rice with spicy sardine

SNACKSBrown basically 

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 presses 
• 100 calf acupressure
• 100 foot sole 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 

Relaxing in Zambales, 1997

16 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.0 at 7.45 a.m.
• BP: 110/70 at 7.50 a.m
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at  7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 8.00 a.m.
• 1 iron tablet at 8.00 a.m.

DIET

• Breakfast: Oatmeal with one boiled egg, barley flakes, linseed, teff, dates;  and cumin tea 
• Lunch: Roti paratha with Bega cheese, onions, chilly and fenugreek tea 
• Dinner: Tofu soup with bokchoy 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

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 squats 
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 600 climbing steps
• 13,000 walking steps
  
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

                      Patriot