25 September 2022

    VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG:5.5 at 6.24 a.m.
• BG: 4.7 at 2.10 p.m.
• BP: 118/72 at 6.25 a.m.
• BP: 104/66 at 2.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.30 p.m.
• Amlodipine at  7.30 p.m 
• Trajentamet at 7.30 p.m.

SUPPLEMENTS 

• 2 fish oil at 6.35 a.m.
• 1 iron capsule at 6.35 a.m.

DIET

• Breakfast:  Oatmeal with barley flakes, linseed, quinoa, dates, pepitas and cumin tea 
• Lunch: Chicken leek pie
• Dinner: Basmati rice with spicy salmon, lettuce, pavlova for dessert 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
•  600 climbing steps
•  14,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

             Prawn salad