05 October 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BhMI: 23
• ACR 4.1 (16 Sept 2022) For good kidney health, the Albumin Creatinine Ratio should be below 2.8
• BG: 5.8 at 7.55 a.m.
• BG: 4.4 at 3.45 p.m.
• BP: 114/67 @ 8.00 am
• BP: 113/67 @ 4.10 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.30 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  8.15 a.m.
• 1 iron capsule at 8.15 a.m

DIET

• Breakfast: Oatmeal with barley flakes, linseed, teff, dates and fenugreek tea 
• Lunch: Basmati rice with with scrambled tofu and beef sausage
• Dinner: Light snacks

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

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