24 September 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 8.00 a.m.
• BG: 4.8 at 3.50 p.m.
• BP: 113/65 at 8.05 a.m.
• BP: 123/71 at 3.55 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  8.10 a.m.
• Amlodipine at  
• Trajentamet at 

SUPPLEMENTS 

• 2 fish oil at  8.10 a.m.
• 1 iron capsule at 8.10 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, teff,  linseed, dates and fenugreek tea 
• Lunch: Whole grain tortilla wrap with cheddar cheese 
• Dinner: Basmati rice with spicy salmon, lettuce and pavlova for dessert

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
• 11,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong