26 September 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 7.0 at 6.20 a.m.
• BG: 5.9 at 2.20 p.m.
• BP: 111/71 at 6.25 a.m.
• BP: 104/63 at 2.25 p.m. 
• 7 hours of sleep

MEDICATION

• Trajentamet at 6.30 a.m.
• Amlodipine at  5.20 p.m.
• Trajentamet at 5.20 p.m.

SUPPLEMENTS 

• 2 fish oil at 6.30 a.m.
• 1 iron capsule at 6.30 a.m.

DIET

• Breakfast: Oatmeal, barley flakes, linseed, quinoa, wheatgerm and fenugreek tea 
• Lunch: Whole grain tortilla wrap with cheddar cheese
• Dinner: Basmati rice with spicy salmon, fried tofu with lettuce 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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  540 climbing steps
•  12500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

              Feeling good