29 September 2022

     VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 7.15 a.m.
• BG: 5.1 at 12.40 p.m.
• BP:119/70 at 7.20 a.m.
• BP: 112/66 at 12.45 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at  7.30 a.m.
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 7.30 a.m.
• 1 iron capsule at 7.30 a.m

DIET

• Breakfast: Oatmeal with linseed, teff, quinoa, horse gram and fenugreek tea 
• Lunch: Basmati rice with tofu and beet juice
• Dinner: Singapore noodles with Tiger prawns, eggs 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
•  600 climbing steps
• 13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Blue tree along Hay Street,                 Perth 2022