14 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 5.25 a.m.
• BG: 5.7 at 12.50 p.m.
• BP: 108/68 at 5,30 a.m.
• BP: 115/69 at 1.00 p.m.
• 7 hours of sleep

MEDICATION

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

SUPPLEMENTS 

• 2 fish oil at 6.00 a.m.
• 1 iron tablet at 6.00 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, linseed, teff, sorghum, dates and fenugreek tea
• Lunch: Fried rice with anchovies, egg and fenugreek tea
• Dinner: Brown basmati rice with spicy chicken, gaichoy 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 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  500 climbing steps
•  14,200 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Nando's is along my exercise route in Perth, 10 Sept 2022