31 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 6.35 a.m.
• BG: 5.8 at 2.45 p.m.
• BP: 125/74 at 6.50 a.m.
• BP: 121/74 at 3.00 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m.
• Amlodipine at 7.30 p.m.
• Trajentamet at 7.30 p.m.
• Terbinafine at 7.00 a.m.

SUPPLEMENTS

• 3 fish oil at 7.15 a.m.
• 1 iron capsule 7.15 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, apricots, dates and cumin tea 
• Lunch: Wholemeal tortilla wrap with grated carrot and apple and cumin tea 
• Dinner: Basmati rice with spicy squash 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
•  400 climbing steps
•  12,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

     Blue cow at the State                Library, Perth (2022)

29 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 7.00 a.m
• BG: 6.3 at 7.00 p.m.
• BP: 117/72 at 8.10 a.m.
• BP: 120/73:at 7.05 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.
• Terbinafine at 7.15 p.m.

SUPPLEMENTS

• 1 iron capsule at 8.00 a.m.
• 3 Fish capsules at 8.00 am.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, apricots, dates and cumin tea 
• Lunch: Basmati rice with spicy lamb
• Dinner: Basmati rice with turmeric, spicy lentils 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
•  500 climbing steps
• 11,300 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

           Breakfast snack

30 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.9 at 6.30 a.m.
• BG: 5.4 at 2.30 p.m.
• BP: 118/72 at 6.35 a m.
• BP: 117/74 at 2.35 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 6.45 a.m.
• Amlodipine at 
• Trajentamet at 
• Terbinafine at 

SUPPLEMENTS

• 3 fish oil at 6.45 a.m.
• 1 iron capsule at 6.45 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, sultanas and cumin tea
• Lunch: Paratha 
• Dinner: Basmati rice with spicy chicken and broccoli 

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
•  13,300 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

           My Dad (1972)

28 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.5 at 7.55 a.m.
• BP: 112/70 at 7.50 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 7.50 p.m.
• Trajentamet at 7.50 p.m.
• Terbinafine at 7.50 p.m.

SUPPLEMENTS

• 3 fish oil at 8.05 am
• 1 iron capsule at 8.00 am

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot,  boiled yam and cumin tea 
• Lunch: Lamb chop with broccoli and cumin tea 
• Dinner: Ramen noodle soup with broccoli, tofu and an egg 

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
•   400 climbing steps
• 10,700 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

  Largest meteor in Australia

27 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.5 at 7.45 a.m.
• BG: 6.9 at 7.00 p
• BP: 107/66 at 6.50 a.m.
• BP: 129/74 @ 7.05 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.45 a.m.
• Amlodipine at 7.20 p.m. 
• Trajentamet at 7.20 p.m.
• Terbinafine at 7.20 p.m. 

SUPPLEMENTS

• 3 fish oil at 7.45 a.m. 
• 1 iron capsule at 7.45 a.m. 

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, sultanas, wheatgerm, apricots and flat white coffee 
• Lunch: Small Domino's pizza
• Dinner: Basmati with lentil soup, yoghurt with onion, potato salad 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 cobra pose
• 30 minutes Ping Shuai Gong 

My first car (1969) and my               last car (2019)

26 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 6.35 a.m. 
• BG: 7.6 at 8.45 p.m.
• BP: 113/68 at 6.40 a.m.
• BP: 121/71 at 6.55 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.45 a.m.
• Amlodipine at 7.00 p.m. 
• Trajentamet at 7.00 p.m.
• Terbinafine at 7.00 p.m.

SUPPLEMENTS

• 3 fish oil at 7.00 a.m. 
• 1 iron capsule at 7.00 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, prunes, apricots, pepitas and flat white coffee
• Lunch: Cheeseburger pizza
• Dinner: Wholemeal multigrain tortilla wrap with grated carrot 

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
•  700 climbing steps
• 13,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

      Indonesian love letters

25 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 4.5 at 11.00 a.m 
• BG: 5 1 at 12 p.m.
• BP: 110/75 at 8.00 a.m.
• BP: 
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

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

DIET

• Breakfast: Multigrain tortilla with grated carrot
• Lunch: Multigrain tortilla with peanut butter and grated carrot
• Dinner: Basmati rice with chicken curry and broccoli 

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
•  500 climbing steps
•  11,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

               Fall in Maine

24 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 6.45 a.m. 
• BG: 5.2 at 1.30 p.m.
• BP: 117/73 at 6.50 a.m.
• BP: 120/76 at 1.35 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m.
• Amlodipine at 5.30 p.m. 
• Trajentamet at 5.30 p.m. 
• Terbinafine at 5.30 p.m. 

SUPPLEMENTS

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

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, raisins, quinoa, peanut butter and fenugreek tea 
• Lunch: Flat bread
• Dinner: Basmati rice with chicken curry and steamed broccoli 

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
•  300 climbing step
• 8,400 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

    Hindu home in Bali, 2019

23 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 7.40 a.m.
• BG: 5.6 at 1.00 p.m.
• BP: 127/72 at 7.45 a.m. 
• BP: 122/73 @ 1.05 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.50 a.m. 
• Amlodipine at 7.30 p.m. 
• Trajentamet at 7.30 p.m. 
• Terbinafine at 7.30 p.m. 

SUPPLEMENTS

• 3 fish oil at 8.00 a.m. 
• 1 iron cap @ 8.00 a.m. 

DIET

• Breakfast: Multigrain sandwich with peanut butter and flat white tea
• Lunch: Stir fried lamb with choysum 
• Dinner: Snacked on one orange

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
• 300 climbing steps
• 8,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

    Chickpeas with broccoli 

22 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 at 7.45 a.m. 
• BP: 105/70 @ 7.55 a.m. 
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

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

DIET

• Breakfast: Grated carrot with tuna and onion
• Lunch: BBQ cheeseburger and  cappuccino 
• Dinner: 

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
•  356 climbing steps
• 9,500 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai 

        Noah is one today!

21 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.6 at 6.25 a.m.
• BP: 106/70 at 6.30 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.45 a.m.
• Amlodipine at 7.30 p.m. 
• Trajentamet at 7.30 p.m.
• Terbinafine at 7.30 p.m.

SUPPLEMENTS

• 3 fish oil at 6.45 a.m.
• 1 iron capsule 6.45 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, wheatgerm, dates and flat white tea 
• Lunch: Wholemeal tortilla wrap with grated carrot 
• Dinner: Basmati rice with spicy lentil soup including eggplant, bitter gourd and tomatoes 

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
•  500 climbing steps
•  12,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

  Fresh Australian mandarins

20 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.2 at 6.30 a.m.
• BG: 5.7 at 12.30 p.m.
• BP: 117/72 at 6.35 a.m.
• BP: 117/70 at 12.45 p.m. 
• 6 hours of sleep

MEDICATION

• Trajentamet at at 6.45 a.m
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m. 
• Terbinafine at 6.00 p.m. 

SUPPLEMENTS

• 3 fish oil at 6.45 a.m. 
• 1 iron capsule 6.45 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, pepitas and fenugreek tea 
• Lunch: Meatpie and fenugreek tea 
• Dinner: Basmati rice and tofu on a bed of choysum   circled by tomatoes 

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
•  200 climbing steps
• 7,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

 

     Glazed tofu on a bed of    choysum for dinner tonight

19 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 7.05 a.m.
• BG: 5.8 at 1.00 p.m  
• BP: 117/78 at 7.15 a.m. 
• BP: 115/78 @:5.45 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.20 a.m.
• Amlodipine at 6.00 p.m. 
• Trajentamet at 6.00 p.m.
• Terbinafine at 6.00 p.m. 

SUPPLEMENTS

• 3 fish oil at 7.25 a.m.
• 1 iron capsule at 7.25 a.m

DIET

• Breakfast: Oatmeal with sorghum, teff, linseed, dates, sultanas, sunflower kernels and flat white coffee 
• Lunch: Cheeseburger, cappuccino and a mandarin 
• Dinner: Basmati rice with turmeric, spicy basa fish, choysam 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
•   500 climbing steps
•  11,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

               

         Henry VIII in Perth 

18 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.6 at 7.50 a.m.
• BG: 4.5 at 12 noon
• BP: 112/69 at 7.55 a.m.
• BP: 121/68 at 12.05 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 9.00 p.m.
• Trajentamet at 9.00 
• Terbinafine at 9.00 p.m.

SUPPLEMENTS

• 3 fish oil at 8.05 a.m.
• 1 iron capsule 9.00 p.m.

DIET

• Breakfast: Oatmeal with sorghum, raisins, dates, prunes and flat white tea
• Lunch: Basmati rice with spicy chickpeas, fried eggplant, Spanish mackerel and cumin tea 
• Dinner: Wholemeal tortilla wrap with grated carrot, a green apple 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
•  350 climbing steps
• 7000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Honolulu nuts

17 October 2022

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 6.40 a.m. 
• BG: 
• BP: 119/69 at 6.50 a.m. 
• BP: 
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.55 a.m. 
• Amlodipine at 7.30 p.m. 
• Trajentamet at 7.30 p.m. 
• Terbinafine at 7.30 p.m. 

SUPPLEMENTS

• 3 fish oil at 7.00 a.m. 
• 1 iron capsule at 7.00 a.m. 

DIET

• Breakfast: Wholemeal tortilla wrap with grated carrot and flat white tea
• Lunch: Chicken and mayo sandwich 
• Dinner: Curried egg sandwich 

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
•  700 climbing steps
• 20,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Basmati rice, spicy lentils, fried mackerel and blanched broccoli for lunch

16 October 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.5 at 6.45 a.m.
• BG: 5.5 at 2.35 p.m.
• BP: 111/67 at 6.50 a.m.
• BP: 117/71 at 2.40 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m.
• Amlodipine at 7.15 p.m.
• Trajentamet at 7.15 p.m.
• Terbinafine at 7.15 p.m.

SUPPLEMENTS

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

DIET

• Breakfast: Oatmeal with teff, linseed, dates, raisins, peanut butter, prunes and fenugreek tea 
• Lunch: Basmati rice with spicy lentils, fried mackerel and fenugreek 
• Dinner: Spicy chickpeas with tomatoes, broccoli 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
•  800 climbing steps
• 12,400 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

       Nyoongar story tellers

15 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 6.50 a.m.
• BG: 
• BP: 112/69 at 7.00 a.m.
• BP: 
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.15 a.m.
• Amlodipine at 6.30 p.m.
• Trajentamet at 6.30 p.m.
• Terbinafine at 7.15 a.m.

SUPPLEMENTS

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

DIET

• Breakfast: Oatmeal with teff, barley, linseed, prunes, dates, sultanas  and fenugreek tea 
• Lunch: Winton mee
• Dinner: 

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
•   400 climbing steps
•  12,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

   From someone in church 

this morning

14 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 6.40 a.m.
• BG: 5.6 at 2.00 p.m.
• BP: 119/68 at 6.45 a.m.
• BP: 111/73 at 2.10 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m 
• Amlodipine at 7.30 p.m. 
• Trajentamet at 7.30 p.m. 
• Terbinafine at 7.30 p.m. 

SUPPLEMENTS

• 2 fish oil at 7.00 a.m.
• 1 iron capsule 7.00 a.m.

DIET

• Breakfast: Oatmeal with barley, linseed, teff, quinoa, dates, raisins and flat white coffee
• Lunch: Wholemeal tortilla wrap with grated carrot
• Dinner: Winton mee soup

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
•  400 climbing steps
•  14,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

               My leg press

13 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 at 7.45 a.m.
• BG: 4.8 at 3.10 p.m. 
• BP: 110/73 at 8.00 a.m.
• BP: 106/70 at 3.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.10 a.m.
• Amlodipine at 8.15 p.m.
• Trajentamet at 8.15 p.m.
• Terbinafine at 8.15 p.m.

SUPPLEMENTS

• 2 fish oil at  8.15 a.m.
• 1 iron capsule 8.15 a.m.

DIET

• Breakfast: Oatmeal with barley, linseed, teff, sorghum, dates, prunes, peanut butter and flat white coffee
• Lunch: Basmati rice with fried mackerel, spicy lentil, blanched broccoli and cumin tea 
• Dinner: 

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
•  500 climbing steps
• 10,200 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

         My 1971 Rawang                           colleagues

12 October 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.0 at 7.00 a.m.
• BG: 5.5 at 1.45 p.m.
• BP: 110/67 at 7.05 a.m.
• BP: 116/70 at 1.50 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 8.30 p.m.
• Trajentamet at 8.30 p.m.
• Terbinafine at 8.30 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, dates, raisins and fenugreek tea 
• Lunch: Fried rice with  eggs, anchovies, tofu, lettuce and cumin tea 
• Dinner: Laksa with Singapore noodles and cumin tea 

SNAC

• 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
• 16,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

    2015 reunion of my Setapak colleagues after thirty two years 

11 October 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 6.50 a.m 
• BG: 4.4 at 12 p.m.
• BP: 120/69 at 7.00 a.m 
• BP: 121/68 at 12 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m 
• Amlodipine at  6.00 p.m.
• Trajentamet at 6.00 p.m.
• Terbinafine at 6.00 p.m.

SUPPLEMENTS

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

DIET

• Breakfast: Oatmeal with barley, dates, peanut butter, one half-boiled egg and fenugreek tea 
• Lunch: Wholemeal tortilla with grated carrot and fenugreek tea 
• Dinner: Fried basmati rice with eggs, tofu, peanuts and cumin tea 

SNACK 

• 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
•  300 climbing steps
•  12,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

        New addition to our                           apartment

10 October 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.9 at 7.15 a.m. 
• BG: 5.3 at 2.00 p.m.
• BP: 107/68 at 7.20 a.m.
• BP: 117/67 at 2.15 p.m.
• 7 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 2 fish oil at 7.15 a.m. 
• 1 iron capsule at 7.15 a.m. 

DIET

• Breakfast: Oatmeal with barley, linseed, teff, quinoa, peanut butter, dates and cumin tea 
• Lunch: Wholemeal tortilla wrap with grated carrot
• Dinner: 

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
•  800 climbing steps
•  12,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

My grand nephew's baptism

9 October 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 7.15 a.m 
• BP: 114/69 àt 7.20 a.m 
• 7 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 2 fish oil at 7.30 a.m 
• 1 iron capsule 7.45 a.m 

DIET

• Breakfast: Oatmeal with sorghum, oat bran, wheat germ, sunflower kernels, dates, raisins and cumin tea 
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Basmati rice with spicy potato, choysum 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
•  530 climbing steps
•  12,200 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong e

        Flowers along my

          exercise route 

8 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.6 at 6.55 a.m.
• BG: 5.2 at 1.00 p.m.
• BP: 117/69 at 7.00 a.m.
• BP: 122/76
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.15  a.m.
• Amlodipine at 7.00 p.m 
• Trajentamet at 8.00 p.m 
• Terbinafine at 7.00 p.m.

SUPPLEMENTS

• 2 fish oil at 7.15 a.m.
• 1 iron capsule 7.15 a.m.

DIET

• Breakfast: Oatmeal with barley flakes, teff, quinoa, peanut butter, pepitas and cumin tea 
• Lunch: Subway footlong rye bread with meatballs, spinach, mozzarella cheese and cucumber slices
• Dinner: Light snacks of nuts and dried fruits 

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
•  500 climbing steps
•  10,200 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Oil painting of my favourite bus stop near the State Library