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