13 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 at 7.45 a.m.
• BG: 4.8 at 3.10 p.m. 
• BP: 110/73 at 8.00 a.m.
• BP: 106/70 at 3.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.10 a.m.
• Amlodipine at 8.15 p.m.
• Trajentamet at 8.15 p.m.
• Terbinafine at 8.15 p.m.

SUPPLEMENTS

• 2 fish oil at  8.15 a.m.
• 1 iron capsule 8.15 a.m.

DIET

• Breakfast: Oatmeal with barley, linseed, teff, sorghum, dates, prunes, peanut butter and flat white coffee
• Lunch: Basmati rice with fried mackerel, spicy lentil, blanched broccoli and cumin tea 
• Dinner: 

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
•  500 climbing steps
• 10,200 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

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