14 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 6.40 a.m.
• BG: 5.6 at 2.00 p.m.
• BP: 119/68 at 6.45 a.m.
• BP: 111/73 at 2.10 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.00 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 7.00 a.m.
• 1 iron capsule 7.00 a.m.

DIET

• Breakfast: Oatmeal with barley, linseed, teff, quinoa, dates, raisins and flat white coffee
• Lunch: Wholemeal tortilla wrap with grated carrot
• Dinner: Winton mee 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 cobbler pose
• 100 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  400 climbing steps
•  14,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

               My leg press