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