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