30 September 2022

     VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 4.8 @ 7.45 a.m.
• BG: 5.0 @ 1.50 p.m.
• BP: 106/65 @ 8.05 p.m.
• BP: 105/73 @ 1.55 p.m.
•  hours of sleep

MEDICATION

• Trajentamet at  8.00 a.m.
• Amlodipine at 6.50 p.m
• Trajentamet at 6.50 p.m.

SUPPLEMENTS 

• 2 fish oil at  8.00 a.m.
• 1 iron capsule 8.00 a.m.

DIET

• Breakfast:  Oatmeal with barley,  linseed, teff, sorghum, wheatgerm, dates, raisins and beet juice
• Lunch: Tortilla wrap with carrot
• Dinner: Basmati rice with turmeric, spicy mackerel, lettuce and cumin 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
•  650 climbing steps
•  16,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

            Hay Street Mall