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