20 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG:6.5 at 7.30 a.m.
• BG: 6.0 at 3.40 p.m.
• BP:117/69 at 7.40 a.m.
• BP:118/64 at 3.45  p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS 

• 2 fish oil at  8.00 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, dates, raisins and fenugreek tea 
• Lunch: Tortilla wrap with carrot
• Dinner: Brown basmati rice with spicy basa and lettuce

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
• 400 stair steps
• 12,200 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

   Matagarup Bridge across the Swan River. Matagarup in the local language means water is knee deep to cross