6 September 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 7.50 a.m.
• BG: 4.5 at 11.30 a.m.(after gym)
• BG: 5.0 at 6.40 p.m. 
• BP: 110/68 at 7.55 a.m.
• BP: 138/73 at 11.30 a.m. (after gym)
• BP: 112/74 at 6.45 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 2 fish oil at 8.05 a.m.
• 1 iron tablet at 8.05 a.m.

DIET

• Breakfast: Oatmeal with one egg, sorghum, barley flakes, dates and fenugreek tea
• Lunch: Roti paratha with Bega cheese and fenugreek tea 
• Dinner: Brown basmati rice with three sisters salad, beef 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 crunches
• 100 butterfly poses
• 100 frog poses
• 100 knee bends
• 100 cobbler pose
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 plastic ball squeezes
• 300 stair steps
• 10,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

 

Eggs with spicy sauce