01 October 2022

     VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 7.20 a.m.
• BG: 5.0 @ 3.10 p.m.
• BP: 113/64 at 7.25 a.m.
• BP: 113/67 @ 3.15 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.

SUPPLEMENTS 

• 2 fish oil at 7.35 a.m.
• 1 iron capsule 7.35 a.m.

DIET

• Breakfast: Whole grain tortilla wrap with grated carrot and cumin tea
• Lunch: Chicken pie with leek and fenugreek tea 
• Dinner: Singapore noodles with tiger prawns, tofu  eggs, 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
•  600 climbing steps
•  11,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

    Street art at Murray Mall