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