16 October 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.5 at 6.45 a.m.
• BG: 5.5 at 2.35 p.m.
• BP: 111/67 at 6.50 a.m.
• BP: 117/71 at 2.40 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m.
• Amlodipine at 7.15 p.m.
• Trajentamet at 7.15 p.m.
• Terbinafine at 7.15 p.m.

SUPPLEMENTS

• 3 fish oil at 7.30 a.m.
• 1 iron capsule 7.30 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, dates, raisins, peanut butter, prunes and fenugreek tea 
• Lunch: Basmati rice with spicy lentils, fried mackerel and fenugreek 
• Dinner: Spicy chickpeas with tomatoes, broccoli and fenugreek tea 

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
•  800 climbing steps
• 12,400 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

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