13 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.6 at 8.10 a.m.
• BG: 5.1 at 2.20 p.m.
• BP: 107/67 at 8.15 a.m.
• BP: 110/69 at 2.25 p.m.
• 8:hours of sleep

MEDICATION

• Trajentamet at 8.20 a.m.
• Amlodipine at 8.00 p.m.
• Trajentamet at 8.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 8.20 a.m.
• 1 iron tablet at 8.20 a.m.

DIET

• Breakfast: Oatmeal with linseed, barley flakes, teff and fenugreek tea 
• Lunch: Roti paratha with onions, chilly and mug of cumin tea 
• Dinner: Brown basmati rice with spicy lentils 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 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 foot sole acupressure 
• 100 arm acupressure
• 100 plastic ball squeezes
•  300 climbing steps
•  11,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

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