03 October 2022

     VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.2 at 7.55 a.m.
• BG: 5.2 at 5.50 p.m.
• BP: 117/69 at 8.00 a.m.
• BP: 113/65 at 6.00 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.20 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 7.30 a.m.
• 1 iron capsule at 7.30 a.m.

DIET

• Breakfast: Barley with horse gram and fenugreek tea 
• Lunch: Tortilla wrap with carrot
• Dinner: Hokkien noodles and gaichoy 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 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
• 1045 climbing steps 13,000 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

       Native Australian art